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下半身のむくみを引き起こす5つの原因

下半身

下半身のむくみでお悩みの方は多いですよね。「夕方になると、下半身がむくんでブーツが履けない」「下半身のむくみが取れたら、もっとすっきり美脚になれるのに」色々なお悩みの声が聞こえてきそうです。

下半身のむくみは一旦起こってしまうと慢性化しやすいため、早めに解決することが大切です。本記事では下半身のむくみがおこる原因をご一緒に考えてみましょう。

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むくみがおこるメカニズム

下半身

下半身のむくみが起こる原因を考える前に、むくみが起こるメカニズムを理解しておきましょう。

むくみは、細胞の間に細胞間液が溜まってしまうために起こります。では、細胞間液とはどのようなものなのでしょうか?血液の働きとともにご説明します。
【血液と細胞間液の役割】

  • 1.血液が心臓から送り出され、動脈を通って身体の隅々の血管へと流れる。このとき、栄養や酸素が血液中の血しょう成分により運ばれる
  • 2.血しょう成分が細胞間液となり細胞の間に入り、栄養分や酸素を細胞に届ける
  • 3.細胞から排出された老廃物や二酸化炭素を細胞間液が回収し、再び血しょう成分となって静脈やリンパ管を通って心臓に戻る

以上でご説明した血液やリンパの流れがなんらかの原因で滞ったとき、細胞間液が細胞の間に溜まってしまうことになります。この細胞間液が溜まった状態がむくみの正体です。

それでは、細胞間液が溜まってむくみが発生してしまう原因を次に考えてみましょう。

下半身のむくみが起こる原因

むくみが起こる原因はこれまでにご説明したように、血液やリンパの流れが滞って細胞間液が細胞の間に溜まってしまうことにあります。

それでは、このようなことが起こる原因は何なのでしょうか?本記事では、特に下半身のむくみが生じる原因について、ご紹介したいと思います。

下半身のむくみの原因 その1:長時間同じ姿勢でいること

立ち仕事やデスクワークなど、仕事の都合で長時間同じ姿勢でいなければいけない方も多いのではないでしょうか?仕事ですから仕方がないとはいえ、これが下半身のむくみの原因となることが多くあります。

なぜなら、長時間同じ姿勢でいると筋肉が長時間動かないことになります。そうすると、筋肉は血液を心臓に送り返すポンプの働きをしているため、このポンプ機能が働かなくなるのです。これにより、血流が滞り下半身のむくみの原因となります。
特に、ふくらはぎは「第2の心臓」とも呼ばれるほど、血流に大きく影響します。これは、立っている状態では、下半身から重力に逆らって心臓に血液を送るために、ふくらはぎの筋肉のポンプの力が必要となっているからです。

長時間同じ姿勢が続く場合には、時々休憩をとって軽く足を動かす運動などをすることで、下半身のむくみの予防の効果が期待できます。

下半身のむくみの原因 その2:身体の冷え

身体が冷えると血行が悪くなるため、むくみが生じやすくなります。

身体の冷えを改善するためには、夏場はエアコンの効かせすぎに注意をしたり、半身浴で身体を温めたりすることが効果的です。

下半身のむくみの原因 その3:骨盤のゆがみ

骨盤が歪んでいると、下半身のむくみの原因となります。なぜなら、骨盤が開くと足に流れる血液やそけい部にあるリンパを圧迫してしまい、下半身への血液やリンパ液の循環が悪くなるからです。

また、骨盤の歪みがあると歩き方のバランスが悪くなり、ふくらはぎの筋肉が上手に使われません。そうなると、血液のポンプの働きをしているふくらはぎの筋肉が動かないため、下半身のむくみが生じてしまいます。

下半身のむくみの原因 その4:ビタミン・ミネラル・タンパク質の不足

ビタミンB1や、カリウム、マグネシウムなどのミネラル、タンパク質が不足すると、むくみの原因となります。その理由を以下にご紹介します。

  • タンパク質:血液中にはタンパク質が多く含まれており、自律神経によってその濃度は一定に保たれています。タンパク質が不足すると、血中のタンパク濃度を一定に保つために、血液中の水分が血管外に出てしまい、これがむくみにつながります
  • ビタミンB1:ビタミンB1は炭水化物の代謝に関与していて、特にブドウ糖をエネルギーに変えるときの潤滑油の役割を果たしています。ビタミンB1が欠乏するとタンパク質の合成がスムーズにできなくなり、タンパク質の不足につながります。タンパク質の不足がむくみの原因となるのは前にご説明したとおりです。
  • カリウム:カリウムには余分は水分やナトリウムを体の外に出しやすくする働きがあります。ナトリウムは過剰になると細胞の外に余分な水分が溜まりやすくなるため、むくみの原因となります。
  • マグネシウム:マグネシウムは血液、リンパ液のサイクルを正常に保つ働きをしています。また、マグネシウムには利尿作用もあり、これが不足するとむくみの原因となります。

下半身のむくみの原因 その5:病気

ここまでにご紹介した原因は、生活習慣や体質によるものでしたが、病気が原因でむくみが起こる場合もあります。病気が原因であるむくみを見分ける目安は、体重の増加を伴ったむくみ、これまでにご説明したむくみの原因には心当たりがないむくみなどです。

むくみの原因となる病気には以下のようなものがあります。

  • 慢性甲状腺炎:特に目のまわりがむくみ、体重の増加、皮膚の乾燥、疲労感、寒気などがある
  • 急性糸球体腎炎:特にまぶたがむくみ、風邪の症状の2~3週間後にむくみが出た
  • ネフローゼ症候群:特にまぶた、すねがむくみ、尿の量が減る
  • 肝硬変:下半身がむくみ、腹が張る、食欲不振、倦怠感がある
  • 血栓性静脈炎:下半身がむくみ、足の圧迫感、痛み、静脈瘤がある
  • 貧血:下半身を中心に全身がむくみ、息切れ、動機、疲労感、食欲不振などがある

このような症状に心当たりのある場合は、早めに病院を受診してください。

ALINCO(アルインコ) エクササイズフロアマット EXP150
ALINCO(アルインコ) (2012-04-05)
売り上げランキング: 46

まとめ:下半身のむくみの原因は血液、リンパ循環の悪化から

ここまでにご紹介したように、下半身のむくみの原因は血液やリンパ液の流れが悪くなり、結果として水分が細胞の間に溜まるようになることです。

このようなことがおこる原因をもう一度ここでまとめてみましょう。

  • 長時間同じ姿勢でいること
  • 身体の冷え
  • 骨盤のゆがみ
  • ビタミン・ミネラル・タンパク質の不足
  • 病気

ここに示したように、下半身のむくみの原因が病気であることもあります。普段と違うむくみを感じた場合は、早めに病院を受診することが大切です。

むくみは一度起こると悪循環に陥る可能性があります。本記事でご紹介したむくみの原因に思い当たることがあれば、これを早めに解決し健康な生活を送っていただければ、と思います。

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