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風邪で寝込む女性
風邪で寝込む女性

風邪によってだるさが起こる原因と対策

風邪で寝込む女性

身体が疲れた時や貧血や心臓病、栄養の低下などで身体がだるくなることがあります。多くの場合は、数日休養すれば回復しますので、必要以上に心配する必要はありません。

風邪の症状には、のどの痛みや鼻水、発熱などがありますが、身体のだるさが起こることがあります。

なぜ風邪をひくと、身体がだるくなるのでしょうか?その原因と対策の仕方について紹介します。風邪による身体のだるさに悩んでいる方は、参考にしてみてください。

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風邪によってだるさが起こる原因

だるさのある男

風邪は、体内にウイルスや細菌などが侵入することによって発症します。ウイルスや細菌が入ると、それらを攻撃しようとして体は体温を高くして、免疫細胞が活発化します。ウイルスを破壊するには、休息が必要になります。そのため、だるさや眠気が起こると言われています。

対策

風邪による身体のだるさを解消するためには、風邪が悪化しないようにすることが必要です。例えば、緑茶でのうがいやネギ・生姜を食べて体を温める、消化のよいものを食べる、睡眠を長くとるなどの対策があります。

また、身体がだるいという状態は、身体が安静を求めているサインでもあります。ウイルスとの戦いに体力のすべてを集中させるために、余計な筋肉運動をさせないようにしているのです。身体の要求通り、負担がかかる外出はやめましょう。身体を動かしても疲れを感じなくなったら、身体を動かすことで体温と免疫力を高め、回復を早めることができます。

発熱している場合は、脱水症状に気を付ける必要があります。スポーツ飲料などを枕元に置いて、こまめに水分補給するようにしましょう。

この他にも、解熱剤を使用したり、薬による鼻やのど、頭痛などの症状の改善をしたりすることが挙げられます。

風邪でだるいときの食事や栄養は?

風邪をひいたらビタミンCを摂取するということがよく言われています。また、ビタミンBも破壊されやすいので、しっかり補うようにしましょう。

風邪をひいて身体がだるいときには休養が一番ですので、睡眠をとるかと思いますが、眠ると消化器官の働きが鈍くなりますので、消化不良ぎみになります。そのため、普段よりよく噛んで多少でも胃腸の負担を減らすようにすることが大切です。脂っこい食べ物は、胃腸に負担がかかりますのでよくありません。

風邪をひくとりんごのすりおろしがいいという話をよく聞きます。これにも理由があり、りんごは皮ごと食べる方が栄養がたっぷり摂れます。しかし、丸ごと食べるには硬くて難しいのですが、皮ごとすりおろすことが効率よく食べる方法としていいのです。すりおろすと柔らかくなりますので、消化しやすくなって身体がだるいときにも胃腸に負担をかけません。

症状が長引く場合

睡眠や栄養をとっても身体のだるさが抜けない、症状が長引くという場合には、かかりつけの内科に診てもらいましょう。もしかすると、風邪以外の別の病気が潜んでいる可能性も考えられます。いつからどのような症状が続いているかを、医師にきちんと伝えるようにしましょう。次に挙げる項目で当てはまることがある場合は、身体の中で何かが起きているサインという可能性があります。

・休養しても治らない
・発熱がある
・尿の色が、紅茶をもっと濃くしたような色になっている
・歩行や階段などで同年代の人に付いていけない
・体重が減っている
・長期に渡って飲んでいる薬がある

風邪が治ってもだるさが長引く場合

風邪が治っても、いつまでも身体のだるさが残ってしまうこともあります。これは、病中の筋力低下によって起こる血行不良が一因に考えられます。特にふくらはぎの筋力が低下すると、リンパの流れも悪くなって、身体のだるさやむくみの原因になります。

病後のだるさを解消するには、ふくらはぎを刺激することがポイントになります。
方法としては、まずは膝を立てて床に座り、手をグーの状態にします。次に、その手で足の甲を足指から足首に向かって刺激をします。それから、足首からひざ裏に向かって、ふくらはぎを引き上げるように刺激します。この一連の動作を左足から始め、片足ずつ4~5回行います。

また、内くるぶしや外くるぶしの周りを、円を描くように刺激するのもいいです。内くるぶしには、下半身やそけい部のリンパ節、外くるぶしには上半身のリンパ節の反射区があります。内くるぶしや外くるぶしを刺激することで、リンパの流れをよくし、体のだるさを改善させましょう。

元の身体の状態に早く戻るように、リンパマッサージをしてみましょう。

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まとめ:風邪で身体がだるいときには休養と栄養が大切

風邪をひいて身体がだるいというときは、風邪のウイルスや菌を退治することに集中したいので、筋肉の機能を止めるという身体からのメッセージです。ですから、身体がだるいときにはそのメッセージに従って、休養と栄養をたっぷり摂って、風邪が撃退できるようにしましょう。

ただし、だるさが長引く場合には、別の病気が潜んでいる場合がありますので、病院の受診をおすすめします。

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Check Also

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風邪の症状が辛くて寝れない時の対処法

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