Home / 健康 / 健康全般 / 花粉症 / 花粉症対策としての食事による体質改善の方法
朝食
朝食

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。

スポンサーリンク

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。

スポンサーリンク

Check Also

鼻水

寝起きの花粉症を和らげるために寝る前にやっておきたい4つのこと

寝起きから花粉症の症状がでてし …

102 comments

  1. Write more, thats all I have to say. Literally, it
    seems as though you relied on the video to make your point.
    You clearly know what youre talking about, why waste your
    intelligence on just posting videos to your weblog when you could be giving us something enlightening to read?

  2. Heya i am for the primary time here. I came across this board and I in finding
    It truly useful & it helped me out much. I am hoping to present something again and aid others like you helped me.

  3. I am regular visitor, how are you everybody?

    This article posted at this web page is actually
    pleasant.

  4. You really make it appear really easy with your presentation however I to find this topic to be
    actually one thing which I believe I would by no means understand.
    It kind of feels too complex and very vast for me. I am looking forward
    for your subsequent submit, I’ll attempt to get the hold of it!

  5. Inspiring story there. What occurred after? Thanks!

  6. Very good article. I definitely appreciate this site.
    Keep writing!

  7. Does your website have a contact page? I’m having trouble locating it but,
    I’d like to send you an email. I’ve got some
    ideas for your blog you might be interested in hearing.

    Either way, great website and I look forward to seeing it grow over time.

  8. When someone writes an post he/she retains the plan of a user in his/her mind that
    how a user can know it. So that’s why this piece of
    writing is perfect. Thanks!

  9. I do consider all of the ideas you’ve introduced to your post.
    They’re really convincing and can definitely work.
    Still, the posts are very quick for starters.
    May you please lengthen them a little from next time? Thanks for the post.

  10. Excellent article. Keep writing such kind of info on your blog.

    Im really impressed by your site.
    Hello there, You’ve done a fantastic job. I
    will definitely digg it and personally recommend to my friends.

    I am confident they’ll be benefited from this website.

  11. Thanks for every other wonderful article. Where else may anybody get that kind of information in such
    a perfect approach of writing? I have a presentation subsequent week, and I am on the search for such information.

  12. I am not sure where you are getting your info, but great topic.
    I needs to spend some time learning more or understanding more.
    Thanks for wonderful information I was looking for this info
    for my mission.

  13. I’d like to thank you for the efforts you have put in writing this website.

    I really hope to check out the same high-grade content by you in the future
    as well. In fact, your creative writing abilities has encouraged me to
    get my own, personal website now 😉

  14. I was suggested this website via my cousin. I’m now not positive whether this submit
    is written via him as nobody else realize such certain about
    my trouble. You are wonderful! Thanks!

  15. Superb website you have here but I was curious about if you knew
    of any community forums that cover the same topics talked about
    in this article? I’d really love to be a part of group where
    I can get opinions from other experienced individuals that share the same interest.
    If you have any recommendations, please let me know.
    Bless you!

  16. I couldn’t resist commenting. Well written!

  17. I like the valuable info you provide in your
    articles. I’ll bookmark your blog and check again here regularly.
    I am quite sure I will learn many new stuff right here!
    Good luck for the next!

  18. I am no longer certain the place you’re getting your information, however good topic.
    I needs to spend a while studying much more or understanding more.
    Thanks for wonderful information I was looking for this information for my mission.

  19. Good post however I was wondering if you could write
    a litte more on this subject? I’d be very thankful if you could elaborate a little bit more.
    Appreciate it!

  20. Hello there, just became aware of your blog through Google, and found that
    it is really informative. I’m gonna watch out for brussels.
    I will appreciate if you continue this in future.

    Many people will be benefited from your writing. Cheers!

  21. naturally like your web site however you have to test the spelling on several of your posts.

    Many of them are rife with spelling issues and I
    find it very bothersome to inform the truth then again I’ll certainly come again again.

  22. Do you have a spam issue on this blog; I also am a blogger, and I was wondering your
    situation; many of us have created some nice practices
    and we are looking to trade strategies with other folks,
    be sure to shoot me an email if interested.

  23. When I initially commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment is added I get several emails with the same comment.
    Is there any way you can remove people from that
    service? Thanks a lot!

  24. I visited many sites but the audio feature for audio songs present at this web page is actually superb.

  25. Today, I went to the beachfront with my children. I found a sea shell and
    gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She placed the shell to her ear and screamed.
    There was a hermit crab inside and it pinched her ear.
    She never wants to go back! LoL I know this
    is totally off topic but I had to tell someone!

  26. At this time it appears like Movable Type is the preferred blogging platform available right now.
    (from what I’ve read) Is that what you are using on your blog?

  27. Hello, I enjoy reading through your article. I wanted to
    write a little comment to support you.

  28. This design is incredible! You certainly know how to keep a reader amused.
    Between your wit and your videos, I was almost moved to start my own blog
    (well, almost…HaHa!) Excellent job. I really enjoyed what you had
    to say, and more than that, how you presented it. Too cool!

  29. When I originally commented I clicked the “Notify me when new comments are added” checkbox
    and now each time a comment is added I get several emails
    with the same comment. Is there any way you can remove people from that
    service? Thanks a lot!

  30. Hello to every one, it’s really a nice for me to visit this web site, it contains important Information.

  31. I’m not that much of a internet reader to be honest but your blogs really nice, keep it up!
    I’ll go ahead and bookmark your site to come back later.

    Cheers

  32. Every weekend i used to pay a quick visit this web site, as i want enjoyment,
    for the reason that this this website conations genuinely pleasant funny material too.

  33. hello!,I like your writing very so much! share we be in contact extra
    about your post on AOL? I need a specialist in this space to solve my
    problem. May be that’s you! Taking a look forward to see you.

  34. Attractive component of content. I simply stumbled upon your
    web site and in accession capital to claim that I get in fact loved account your weblog posts.
    Any way I’ll be subscribing for your feeds or even I fulfillment you get entry to persistently rapidly.

  35. Hi there, I discovered your web site by means
    of Google whilst looking for a comparable subject, your web site came up, it
    seems great. I have bookmarked it in my google bookmarks.

    Hi there, just became alert to your weblog thru Google, and found that it is truly informative.
    I’m going to be careful for brussels. I’ll be grateful for those who proceed this
    in future. Many other folks will likely be benefited out of your writing.
    Cheers!

  36. I every time spent my half an hour to read this web site’s content everyday along
    with a cup of coffee.

  37. Very good write-up. I absolutely love this site. Keep writing!

  38. I enjoy what you guys are usually up too. Such clever work
    and reporting! Keep up the fantastic works guys I’ve you guys
    to my blogroll.

  39. Hey there! Quick question that’s entirely off topic. Do you know how to make your site mobile friendly?
    My website looks weird when browsing from my iphone 4.
    I’m trying to find a theme or plugin that might be able to correct this problem.

    If you have any suggestions, please share. Cheers!

  40. Thanks for another excellent article. Where else may just anybody get that kind
    of info in such a perfect manner of writing?
    I’ve a presentation subsequent week, and I am at the look for
    such information.

  41. It is perfect time to make some plans for the longer term and it’s time to be happy.

    I have read this post and if I could I desire to recommend you few attention-grabbing things or tips.
    Maybe you can write next articles regarding this article.
    I want to learn even more issues about it!

  42. Thanks for finally writing about >花粉症対策としての食事による体質改善の方法 |
    iGotit <Liked it!

  43. Hello, I enjoy reading all of your article post. I wanted to write
    a little comment to support you.

  44. I delight in, cause I discovered exactly what I used to be taking a look
    for. You have ended my 4 day lengthy hunt!
    God Bless you man. Have a great day. Bye

  45. That is a great tip especially to those fresh to the blogosphere.
    Simple but very precise information… Thank
    you for sharing this one. A must read post!

  46. Good day! I know this is kinda off topic however I’d figured I’d ask.
    Would you be interested in trading links or maybe guest authoring a blog article or vice-versa?
    My website covers a lot of the same subjects as yours and I think we
    could greatly benefit from each other. If you might be interested feel free to send me an e-mail.
    I look forward to hearing from you! Wonderful blog by the way!

  47. Hi, I do think this is an excellent site.
    I stumbledupon it 😉 I am going to return yet again since
    i have book marked it. Money and freedom is the best way to change,
    may you be rich and continue to guide others.

  48. I think this is among the most significant information for me.
    And i am glad reading your article. But wanna remark on few general things, The site style is perfect,
    the articles is really great : D. Good job, cheers

  49. Pretty nice post. I simply stumbled upon your blog
    and wished to say that I’ve truly enjoyed surfing around your blog posts.

    In any case I will be subscribing in your rss feed and I am hoping you
    write once more soon!

  50. Hey there! I know this is somewhat off topic but I was wondering
    which blog platform are you using for this website?
    I’m getting fed up of WordPress because I’ve had problems with hackers and I’m looking at
    alternatives for another platform. I would be fantastic if you could point me in the
    direction of a good platform.

  51. Howdy very cool website!! Guy .. Beautiful ..
    Wonderful .. I’ll bookmark your website and take the feeds additionally?
    I am satisfied to find a lot of helpful information here within the publish, we need develop
    more techniques in this regard, thank you for sharing. . . .
    . .

  52. Good post. I learn something totally new and challenging on websites I stumbleupon every day.
    It’s always helpful to read articles from other authors
    and practice something from other sites.

  53. Greetings! I’ve been reading your weblog for some time now and finally
    got the bravery to go ahead and give you a shout out from Humble Tx!
    Just wanted to mention keep up the fantastic job!

  54. hello!,I like your writing very a lot! proportion we communicate more
    about your article on AOL? I require a specialist on this house to unravel my problem.
    Maybe that’s you! Taking a look ahead to peer you.

  55. Greetings from Florida! I’m bored to tears at work so I decided to browse your website on my
    iphone during lunch break. I really like the knowledge you provide here and can’t wait to take a
    look when I get home. I’m shocked at how fast your blog loaded
    on my phone .. I’m not even using WIFI, just 3G .. Anyways, great blog!

  56. Greate article. Keep writing such kind of info on your blog.
    Im really impressed by your site.
    Hey there, You’ve done a fantastic job. I will definitely digg it and
    in my view suggest to my friends. I’m sure they’ll be benefited from this website.

  57. Everything is very open with a very clear explanation of the challenges.
    It was truly informative. Your website is very helpful.
    Many thanks for sharing!

  58. Hello! I just would like to give you a huge
    thumbs up for the excellent info you have got right here on this post.
    I will be coming back to your web site for more soon.

  59. That is a good tip especially to those new to the blogosphere.
    Short but very accurate information… Thank you for sharing
    this one. A must read post!

  60. Please let me know if you’re looking for a article writer
    for your weblog. You have some really good articles and I feel I would
    be a good asset. If you ever want to take some of the load off,
    I’d absolutely love to write some articles
    for your blog in exchange for a link back to mine.
    Please blast me an e-mail if interested. Regards!

  61. Greetings! Very useful advice within this article! It is the
    little changes that produce the greatest changes.
    Many thanks for sharing!

  62. You really make it seem so easy with your presentation but I find this topic to be really something that I think I would never understand.
    It seems too complex and very broad for me. I am looking forward for your
    next post, I will try to get the hang of it!

  63. Hello, Neat post. There is an issue along with your site in internet explorer,
    might check this? IE nonetheless is the marketplace leader and a big part of people will miss
    your excellent writing because of this problem.

  64. After going over a few of the articles on your website,
    I seriously appreciate your technique of blogging. I saved it to
    my bookmark site list and will be checking back soon.
    Take a look at my web site too and tell me what you think.

  65. Hey! Do you know if they make any plugins to assist with Search
    Engine Optimization? I’m trying to get my blog to rank for
    some targeted keywords but I’m not seeing very
    good results. If you know of any please share.
    Appreciate it!

  66. I do not even know how I finished up here, but I thought
    this submit was great. I don’t understand who you are but definitely
    you are going to a famous blogger for those who aren’t already.

    Cheers!

  67. This post offers clear idea for the new people of blogging, that actually how to
    do running a blog.

  68. Pretty nice post. I just stumbled upon your weblog and
    wished to say that I have truly enjoyed browsing your blog posts.
    After all I’ll be subscribing to your rss feed and I hope you write again soon!

  69. Hello to all, the contents existing at this site are genuinely awesome for
    people knowledge, well, keep up the nice work fellows.

  70. Aw, this was an exceptionally good post. Taking a few minutes and actual effort to create a great article… but what can I say… I procrastinate a
    whole lot and never manage to get nearly anything done.

  71. These are truly wonderful ideas in about blogging.
    You have touched some good things here. Any way keep up wrinting.

  72. This is a topic that is near to my heart… Best wishes!
    Exactly where are your contact details though?

  73. Hey! I understand this is somewhat off-topic
    however I needed to ask. Does managing a well-established blog such
    as yours take a massive amount work? I am completely new to running a blog however I do
    write in my diary on a daily basis. I’d like to start a
    blog so I will be able to share my experience and thoughts online.
    Please let me know if you have any recommendations or tips for new aspiring blog owners.
    Appreciate it!

  74. Yes! Finally something about court custody determination.

  75. I used to be able to find good advice from your blog articles.

  76. This design is incredible! You obviously know how to
    keep a reader amused. Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Excellent job.
    I really loved what you had to say, and more than that, how
    you presented it. Too cool!

  77. Hi there, its good piece of writing concerning media print,
    we all understand media is a great source of facts.

  78. What’s up Dear, are you in fact visiting this website on a regular basis, if so
    after that you will without doubt get nice experience.

  79. Having read this I believed it was really informative.
    I appreciate you taking the time and energy to put this
    article together. I once again find myself spending a significant amount of time both
    reading and leaving comments. But so what, it was still worth
    it!

  80. Having read this I thought it was very informative.
    I appreciate you taking the time and energy to put this article together.

    I once again find myself personally spending a lot of time
    both reading and commenting. But so what, it was still worthwhile!

  81. Appreciating the dedication you put into your website and detailed information you provide.
    It’s awesome to come across a blog every once in a while that isn’t
    the same outdated rehashed information. Excellent read! I’ve
    saved your site and I’m adding your RSS feeds to my
    Google account.

  82. Way cool! Some extremely valid points! I appreciate
    you writing this post plus the rest of the site is also very good.

  83. Thanks for your marvelous posting! I really enjoyed reading it, you will be a great
    author.I will make certain to bookmark your blog and will often come back at some point.
    I want to encourage that you continue your great writing, have
    a nice evening!

  84. Your means of explaining the whole thing in this
    article is truly fastidious, every one be able to simply know it, Thanks a lot.

  85. For most recent information you have to visit internet and on world-wide-web I found
    this web page as a most excellent web site for latest updates.

  86. I think the admin of this site is in fact working hard for his web site, since here every stuff is
    quality based data.

  87. Greetings I am so thrilled I found your site, I really
    found you by mistake, while I was looking on Bing for something else, Anyways I am
    here now and would just like to say thanks a lot for
    a marvelous post and a all round exciting blog (I also love the theme/design), I don’t have time to read it all at the
    moment but I have bookmarked it and also included your RSS feeds, so when I
    have time I will be back to read more, Please do keep up the superb work.

  88. I like the helpful information you provide in your articles.

    I will bookmark your weblog and check again here regularly.
    I am quite sure I will learn lots of new stuff right here! Good luck for the next!

  89. Write more, thats all I have to say. Literally, it seems as
    though you relied on the video to make your point. You obviously know what youre
    talking about, why throw away your intelligence on just posting videos
    to your site when you could be giving us something informative
    to read?

  90. Appreciation to my father who stated to me concerning this web site, this webpage is really awesome.

  91. If some one needs to be updated with most up-to-date technologies after that he must be pay a quick visit this website and be up to date all the time.

  92. Wow! Finally I got a weblog from where I be able to actually take useful information regarding my study and knowledge.

  93. I enjoy what you guys are up too. This kind of clever work and reporting!
    Keep up the good works guys I’ve included you guys to my
    own blogroll.

  94. Magnificent beat ! I would like to apprentice while you amend your web site, how can i subscribe for
    a blog site? The account aided me a acceptable deal. I had been tiny bit acquainted of this your
    broadcast offered bright clear idea

  95. I’m not sure where you are getting your information, but good
    topic. I needs to spend some time learning much more or understanding more.

    Thanks for excellent info I was looking for this info for my
    mission.

  96. Good day! This is my 1st comment here so I just wanted to give a quick shout
    out and tell you I truly enjoy reading through your blog posts.
    Can you suggest any other blogs/websites/forums that go over the same topics?
    Thanks a ton!

  97. Howdy are using WordPress for your site platform? I’m new to the blog world but I’m trying to
    get started and create my own. Do you require any coding knowledge to make your own blog?
    Any help would be greatly appreciated!

  98. Wow, marvelous blog format! How long have you ever been blogging for?
    you make blogging glance easy. The overall glance of your
    site is wonderful, as well as the content!

  99. I was pretty pleased to find this great site. I wanted to thank you for
    ones time for this particularly wonderful read!!
    I definitely liked every bit of it and I have you book-marked to look at new things in your blog.

  100. My relatives every time say that I am wasting my time
    here at web, however I know I am getting experience daily by
    reading thes fastidious articles.

コメントを残す

メールアドレスが公開されることはありません。 * が付いている欄は必須項目です