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便秘がむくみを引き起こす?便秘が原因となるむくみの3つの対処方法

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多くの女性の悩みの一つとなりやすいむくみ。朝起きたときに鏡を見ると顔や瞼がはれぼったくなったり、立ち仕事、デスクワーク等のお仕事をされる方は下半身、特に脚のむくみが気になったり、むくみのせいでブーツが履けなかったりした経験はありませんか。実はこのむくみは女性の多くにみられる便秘と大きく関係を持っているのです。

本記事ではむくみと便秘の関係性、また便秘によるむくみの3つの解消法をご紹介したいと思います。日頃よりむくみを気にされている方々は是非本記事を参考にしてもらえればと思います。

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そもそもむくみとはなぜでるのか

足

一般的にむくみは腎臓病等の病気が原因とならない場合、朝起床後の1~2時間や長時間のデスクワークによる座り仕事、立ち仕事の後に出現する一過性のものが多いです。

このようなタイミングでむくみが出てくる場合、体内の水分コントロールが上手く行えていない状態になっていることが多いです。人の体重の約60%は水分であり、その水分の2/3は細胞内に、残りの1/3は細胞外にあります。更に細胞外の水分(体重の約20%)の内、その1/4は血液であり、残りの3/4は細胞と細胞との間(間質)に水分は存在しています。間質に存在する水分は間質液とよばれ、体重の15%に相当します。この間質液はリンパ管に入ってリンパ液となり身体中を循環していきます。

むくみとはこの間質液がリンパ管を通り正常に代謝されず、余分な水分や老廃物と共に間質に貯まり、結果、間質液が増えることを意味するのです。

便秘がむくみの原因となる理由

便秘になると硬い便が排出されやすいわけですが、この硬い便とは水分が不足した状態であり、排出されるはずだった水分は大腸から体内に吸収され、体内の貯留する水分量が増えます。

このために体液や間質液の絶対量も増えてしまい、むくみの原因となりやすいのです。また、便秘で便を溜め込んだ状態では下腹部のリンパ管を圧迫することにもつながるため、間質液よりリンパ管へ通る循環も悪くなり、特に下半身のむくみが生じやすくなるのです。

便秘が理由となるむくみの3つの対処方法

便秘が理由となる場合のむくみの3つの対処方法とは以下のとおりになります。

  • 食生活を見直す
  • 水分を多く摂取する
  • 腹部の筋の収縮をうながす

では上記の3つの対処法について詳しく説明していきたいと思います。

食生活を見直す

便秘を改善するためには食生活を見直す必要があります。

まず味の濃いもの辛いものは摂取しすぎると体液の濃度が上がりリンパ管の仲が詰まりやすくなる傾向があり、老廃物が排泄されにくくなりやすいため、普段より少し濃いものや辛いものを控えてみると良いでしょう。

また、食物繊維を摂取すると、身体の水分保持能力が上がり、大腸から体内への過剰な水分吸収を抑制することができるため、効果的です。食物繊維を豊富にもつ食材は野菜が多いですが、その中でもゴボウ、アボガド、ほうれん草等は特に食物繊維が豊富です。

水分を多く摂取する

人間の身体は、大腸から体内へ水分を吸収しているわけですが、身体に水分が少なくなると、自動的に大腸からより多くの水分を取ろうとしてしまうため、十分な水分補給は大事となってくるでしょう。目安としては1日2リットル飲むと良いでしょう。

腹部の筋の収縮を促す

腹部の筋を収縮させることで、腸を刺激して便を押し出すことができます。また、腹圧を高めることで血液の循環も良くなり、腸管を刺激することが可能となります。腹筋運動や腹式呼吸等をして腹部の筋の収縮を促してみましょう。また普段歩いている時に身体を丸めて歩いていると腹部の筋が働きにくくなりやすいため、できるだけ背筋を伸ばして歩くと良いでしょう。

腸を快調にする音楽-大腸を良いコンディションに・便秘改善-
神山純一
インディーズレーベル (2013-07-03)
売り上げランキング: 46,949

まとめ:便秘を解消することでむくみは改善する

本記事では、むくみと便秘の関係性、そして便秘が原因となるむくみの3つの対処方法をご案内してきました。もう一度その3つの対処方法をおさらいしましょう。

  • 食生活を見直す
  • 水分を多く摂取する
  • 腹部の筋の収縮を促す

一過性のむくみが出現している方々、むくみと同時に便秘にも悩まされている方々には上記の方法にて対処することが可能かと存じます。しかし、むくみとは腎臓病等の病的原因より出現する場合もあるため、一日を通して常時強いむくみがある方は一度医療機関等で検査することも大事です。

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Check Also

足のむくみをマッサージ

足の疲れとむくみの解消に効果的!簡単、速効性のある足枕

立ち仕事の方は、足のむくみに悩 …

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