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花粉症対策としての食事による体質改善の方法

食事

これからの季節はスギを始めとした様々な花粉が飛散します。鼻づまり、目のかゆみ、頭が痛い…つらい花粉症対策には何をしていますか?

花粉症などのアレルギー疾患は、食事療法で体質改善が可能です。

花粉症の症状を抑える薬やレーザーなどの対処療法もいいのですが、花粉自体に反応しない身体づくりをしてみるのはどうでしょうか。体質改善によって花粉が気にならないようになれば、花粉の季節が来ても心配することはなくなります。

そこで、本記事では、体質改善のための食事をするときの注意点を3つご紹介していきます。食事に気を使って、花粉症になりにくい身体を作りましょう。

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食事による体質改善が花粉症に有効なわけ

食事

花粉症は免疫細胞が過剰に反応して起こることがわかっています。この免疫細胞ですが、60%は腸内にあり、口から侵入した食物と共にやってくる病原菌などの外敵から身を守っています。

腸内環境が悪くなると、腸内の免疫が外敵から身を守るために活発化し、過剰な免疫反応が出やすくなります。そうすると、腸以外の身体の弱い部分にも影響が出て、鼻が出たり、咳が出たり、皮膚がかゆくなったりしてきます。

免疫機能を正常に保つには、腸を健康な状態に保っておくことが重要なのです。

体質改善の食事

体質改善は、免疫の働きを正常化し、花粉に過剰反応しない身体づくりのことです。体質改善というと、何かの食品を食べれば花粉症にならない、といったものを連想するかもしれません。しかし、何らかの食品で症状をおさえるだけでは、食事をやめるとまた同じ状態に戻り、体質改善したとはいえません。

花粉症をおこす原因として、免疫、ホルモン、自律神経のバランスの乱れが上げられます。これらは、次にあげる3つの要素を意識していけば改善が可能です。それではそれぞれを見ていきましょう。

食事で体質改善①腸内環境を整える

食事を食べ過ぎた次の日、花粉症が酷くなることはありませんか?それは食べ過ぎによる腸内環境の悪化が原因です。胃腸の働き以上の食事が体内に入ってくると、消化できない食事が腸の中で腐敗し、毒素を排出します。そうすると身体の免疫細胞が外敵だと判断し、排除しようとします。特に消化の悪いたんぱく質や、悪玉菌の繁殖しやすい砂糖は過剰にとらないほうがいいでしょう。

また、腸内の善玉菌の量も腸内の免疫の働きに関係しています。腸内の白血球は、腸の中に生息する善玉菌と共に外敵から身体を守っているのですが、善玉菌が減ると、身体に悪さをする悪玉菌が増え、免疫機能が過剰に働いてしまいます。

腸内の環境を変えて体質改善するには、次の2点を意識しましょう。

  • 食べ過ぎない(特にたんぱく質や砂糖)
  • 善玉菌を増やす食事をする(ヨーグルト、納豆、味噌、漬物など)

食事で体質改善②油の種類に気をつける

摂取する油の種類によっても体質が変わると言われています。食用の油は大きくわけて下記の3つに分類されます。

  • オメガ3(αリノレン酸など):エゴマ油、キャノーラ油、魚の脂肪など
  • オメガ6(リノール酸など):サラダ油、ゴマ油、べに花油、コーン油など
  • オメガ9(オレイン酸など):オリーブオイルなど

この中のオメガ6(リノール酸)はもっとも身近な油なのではないでしょうか。しかし、リノール酸は体内でアレルギー反応をおこすホルモンを作ることがわかっています。

また、マーガリンにも含まれる「トランス脂肪酸」は、自然界にほとんど存在しません。そのため、トランス脂肪酸は体内で分解ができず、溜まり続けます。そして血管内に入って細胞をもろくしていき、体内に毒素が入りやすい状態にしてしまうのです。

「トランス脂肪酸」や「オメガ6」などの油は、食事での使用は極力避けたいものです。

体質改善に役立つ油は、オメガ3(αリノレン酸)です。体内でアレルギー反応を抑制するホルモンをつくる働きがあり、積極的にとりたい油です。ただし、酸化しやすい油なので、食事でとるときは、サラダにかける、納豆に混ぜる、刺身にするなどの方法がいいのではないでしょうか。

オメガ9(オレイン酸)は、免疫系には直接関係はありません。しかし、酸化しにくい性質を持っているため、加熱調理はオメガ9を、生で食べるときはオメガ3を取るようにするとより良いでしょう。

摂取する油で体質改善するには、次の2点を意識しましょう。

  • 「リノール酸」「トランス脂肪酸」は避ける
  • 「αリノレン酸」が含まれたエゴマ油や生の魚を取るようにする

食事で体質改善③ビタミンやミネラルをしっかりとる

体質改善は腸内環境だけで終わるものではありません。花粉症による鼻づまりなどの鼻のトラブルは鼻の粘膜細胞が、喉や呼吸器は気道の粘膜細胞が、肌がかゆくなったり赤くなるのは皮膚の細胞が弱くなっているからです。

細胞はそれ単体では十分に働きません。ビタミンやミネラルをとることで、皮膚や粘膜の炎症を抑え、免疫の過剰反応を鎮める、傷ついた細胞の再生力を高めることができます。

炎症を抑えるにはビタミンA、C、Eが、過剰な免疫機能の抑制にはビタミンC、マグネシウム、パントテン酸が、粘膜の再生を促すにはビタミンC、ビタミンB6、亜鉛、マグネシウムが必要です。これらのことからビタミンやミネラルも単体だけをとるのではなく、バランスよく色々な栄養をとることが花粉症対策には役立つでしょう。

ビタミンやミネラルをとり、体質改善するには、次の2点を意識しましょう。

  • 体質改善には細胞の強化のためビタミンやミネラルが必要
  • ビタミンやミネラルを意識してバランスの良い食事を心がける

まとめ:食事で花粉症に負けない体質改善をしよう

ここまでで、花粉症対策として、食事で体質を変える方法をご紹介してきました。毎日の食事で体質改善するには、以下のことに意識していきましょう。

  • 食べ過ぎない
  • 発酵食品を食べる
  • 身体に良い油を摂取する
  • ビタミンやミネラルをとる

これらの方法と花粉症は密接な関係にあります。体質改善は、治療のようにすぐに花粉症の症状が治まるわけではありませんが、習慣にしていくことで徐々に免疫機能が正常化し、花粉症の症状が感じにくくなることでしょう。

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