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目を閉じる女性

朝のむくんだまぶたとはさよなら!むくみ体質を解消する3つの方法

目

朝起きて鏡を見たら、まぶたが腫れている……。昨日泣いたわけでもないのにどうして?と疑問に思われる方、いらっしゃいますよね。実はこれ、まぶたのむくみが原因。まぶたは他の部位より皮膚が薄く、体の中でも特にむくみやすい部分なのです。まぶたのむくみを解消するためには、そもそものむくみ体質を改善する必要があります。

本記事では、むくみのメカニズムと原因、そしてむくみを解消する3つの方法をお伝えします。忙しい朝にまぶたの腫れで悩みたくないという方、ぜひ参考にしてくださいね。

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そもそも、むくみってどうして起こるの?

考える

むくみとは、医学的には浮腫と呼ばれ、皮膚の下にある細胞と細胞の間に水分がたまってしまった状態をいいます。通常なら、この水分は体中の血管やリンパ管を通って全身をめぐるため、どこか特定の場所にたまることはありません。

しかし、全身のめぐりが滞ってしまうと、特定の部分に水がたまり、むくみとなってしまいます。

むくみの原因とは

このようなむくみの原因は、主にみなさんの生活習慣の中にひそんでいます。

①偏った食事
ラーメンなど塩分の多いものを食べすぎたり、ダイエットで過剰な食事制限をしていると、血管やリンパ管を通る水分の栄養バランスも崩れてしまいます。そのため、細胞内の栄養のやりとりがうまくいかず、全身のめぐりが悪くなり、むくみやすくなってしまうのです。

②運動不足(筋肉不足)
運動不足も主な原因のひとつ。人間は、運動によって筋肉を伸縮させて血管運動を促すことで、血液やリンパ管を流れるリンパ液のめぐりを良くしています。ですから、日頃から運動する習慣がない人や筋肉の量が少ない人は、全身のめぐりが滞りやすくなります。

③水分不足
むくみ対策として「水を飲まなければいい」という人もいます。しかし、これは逆効果。なぜなら、水分をひかえればひかえるほど、体内を流れる水分も少なくなってしまうからです。つまり、血管やリンパ管の循環も悪くなり、結果、むくみとなるのです。

④自律神経の乱れ
ストレスなどで乱れやすい自律神経も、むくみの原因です。むくみの鍵をにぎる血管運動を調整しているのが、この自律神経。それが乱れてしまうと、血液運動の調整がうまくいかなくなり、水分の循環が阻害されてしまいます。

その他、女性特有の原因としては、生理前や妊娠中によるプロゲステロンというホルモンの影響があげられます。このホルモンは、体内に水分をためこむ作用があるため、むくんだり、少し体重が増えたりします。

以上、むくみを引き起こす生活習慣をあげてみました。そこで次に、むくみ体質を解消する3つの方法をお伝えします。

むくみ体質を解消する3つの方法

むくみ体質を解消する3つの方法とは、次の通りです。

  • 食生活を改善する
  • 有酸素運動をする
  • きちんと睡眠をとる

では、上記3つの方法について詳しくご説明します。

食生活を改善する

これまでもお話した通り、むくみは全身をめぐる水分が特定の場所にたまることで起こります。そのため、水分のめぐりを妨げる塩分を多くとることは控えましょう。自炊するときは減塩の調味料を使ったり、外食のときは食べすぎないように量を調節してください。そして、適切な量の水をとり、全身の循環を良くすることがむくみをおさえるポイントです。利尿作用のあるカリウムを多く含む食物をとるのも効果的ですよ。

有酸素運動をする

有酸素運動とは、体内に酸素をとり込みながら行う運動のことです。全身に酸素が送られるので、体の血行が良くなります。つまり、むくみの原因となる体内の水分のめぐりが良くなるため、むくみがとれるのです。一番簡単な有酸素運動は、ウォーキング。忙しくてそんな時間はとれない!という方も、駅ではできる限り階段を使うなど、些細なところからチャレンジしてみましょう。

きちんと睡眠をとる

睡眠を十分にとることで、血管運動を調整している自律神経の働きを整えることができます。睡眠が不規則になると、自律神経のバランスが崩れ、むくみやすい体になってしまいます。毎日十分な睡眠が確保できないという方は、まずは休日だけでも睡眠をきちんととる習慣を身につけましょう。

むくみ体質をあきらめない―医師が教える予防・解消の知恵
平井 正文 中村 正人 鈴木 加余子 廣田 彰男
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まとめ:長時間むくみが取れない場合は、検査も必要です

本記事では、むくみのメカニズムと原因、そしてむくみ体質を解消する3つの方法をご案内してきました。もう一度その3つの方法をおさらいしましょう。

  • 食生活を改善する
  • 有酸素運動をする
  • きちんと睡眠をとる

生活習慣を見直していくことで、むくみ体質も改善されます。しかし、長時間むくみが取れない場合は、病気が原因であることも考えられます。むくみが現れる病気には、心不全、腎疾患、内分泌性疾患、肝疾患などがあげられます。長時間経ってもむくみがおさまらなかったり、生活習慣を変えても変わらなかった場合は、病院に行って検査を受けてくださいね。

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Check Also

足

妊婦の方が妊娠中のむくみを解消するための4つのポイント

妊娠中はむくみやすいということ …

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