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新橋駅
新橋駅

しっかりケアしてください!更年期のむくみを和らげる4つの方法

新橋駅

40代から50代になると始まるといわれている更年期障害。女性に多くみられるようなイメージがありますが、もちろん男性にも表れるといわれています。更年期障害の主な症状として、情緒不安定や不眠症などがあげられますが、「むくみ」もその症状の一つなんです。顔がいつもより腫れぼったいような違和感があるときや、足や手がパンパンに張っている…それは、まさしくむくみです。

更年期障害によるむくみ自体に痛みは伴いませんが、ほっておくと大きな病気に発展することもあります。むくんでいるなと思ったら、和らげるよう対処することが大切です。本記事では、なぜ更年期障害によるむくみが発生するのか、そのむくみを和らげる4つの方法をご紹介します。

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更年期障害のむくみは身体の変化

茶をのむおじさん

一般的に、身体のむくみとは身体に余分な水分が溜まってしまうことで起きます。そしてむくみは、塩分やアルコールの摂りすぎ、運動不足などにより引き起こされているのです。

一方で、更年期障害によるむくみは、女性の場合ホルモンのバランスが原因と考えられています。女性は50代前後になると、卵巣の機能が終わり閉経を迎えます。その際、通常は卵巣から分泌されるエストロゲンというホルモンの分泌量が、急激に減少します。そのホルモンバランスが崩れることにより、血行不良を引き起こし、結果むくみに繋がるといわれています。

男性の場合は、筋肉などの衰えが大きな原因としてあげられるようです。加齢により新陳代謝が落ち、筋肉が衰えることにより血流が悪くなり、結果むくみを発生させているのです。これらは、日頃に運動不足などに大きく関係しているといわれています。

こんな症状が出たら要注意

前述でも述べたように、むくみが発生した場合、パンパンに張った手足や顔を見て驚かれるかもしれませんが、痛みは伴いません。しかしその際に、むくみを和らげる対処方法をとらず、慢性化するとその症状は悪化する恐れがあります。

その中でも、静脈の一部が詰まりコブのようになってしまうのが静脈瘤(じょうみゃくりゅう)です。主に膝の裏にできるといわれています。痛みが伴い、足がつりやすくなったりするのが主な症状です。この場合、放置すると更に潰瘍や湿疹を起こすので、早急に皮膚科などの医療機関に相談してください。

では、上記のような症状が出ないためにも、むくみが発生したらどのように対処すれば良いでのしょうか。次にその方法について、ご紹介します。

更年期のむくみを和らげる4つの方法

更年期による身体のむくみを和らげるといわれている4つの方法は次の通りです。

  • 足を高くして寝る
  • 下半身の筋肉を鍛える
  • お風呂でしっかりと温まる
  • 冷えを防ぐ食べ物を摂取する

足を高くして寝る

日中は足が下、頭が上にあるのでどうしても足元に水分がたまってしまい、むくんでしまいます。そのため、夜休むときは少しでも血流を良くするために足を高くして寝ましょう。タオルケットやクッションを足の下に置き、しんどくならない程度に足を高くして寝ると効果的です。

下半身の筋肉を鍛える

運動不足はむくみの大敵です。一番、むくみを和らげる方法として効果的なのが下半身の筋肉を少しでも動かすことです。すると、下半身の血流が良くなり、血液の停滞を防ぐことができます。お忙しい方は、朝や夜ウォーキングをするなどして、少しでも運動不足を解消しましょう。

お風呂でしっかりと温まる

むくみの原因は冷えでもあります。お風呂で下半身浴をし、血流を良くすることがむくみの改善へと繋がります。しかし、熱いお湯は大量を消耗させるため、身体に負担がかかります。熱すぎないぬるめのお湯が良いでしょう。心臓より下の位置まで浸かり、身体を温めてあげてください。

冷えを防ぐ食べ物を摂取する

冷えて縮小した血管を拡張させるためにも、食べ物は身体を温めるものを積極的に摂取しましょう。特に根菜類がおすすめです。人参やレンコン、かぼちゃやゴボウなどが良いです。また、紅茶やほうじ茶なども身体を温めてくれるので効果的です。茶色く発酵しているお茶は更により効果的といって良いでしょう。逆に収穫時期が夏の野菜である、トマトやきゅうり、レタスは身体を冷やしてしまいます。あまり摂取しすぎないように注意しましょう。

バスクリン ゆずの香り 600g
バスクリン (2013-09-11)
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まとめ:むくみは「放置しない」が鉄則!

本記事では、なぜ更年期障害によるむくみが発生するのか、そのむくみを和らげる4つの方法をご紹介してきました。もう一度その4つの方法をおさらいしましょう。

  • 足を高くして寝る
  • 下半身の筋肉を鍛える
  • お風呂でしっかりと温まる
  • 冷えを防ぐ食べ物を摂取する

むくんでいるときは痛みが無いため、ついつい放置しがちです。お仕事や家庭で忙しい日々を送られている方もいらっしゃるでしょう。明日になればマシになっているはず…と思われるかと存じます。しかし本記事でご紹介した方法は、日常生活で簡単に取り入れることができる緩和方法ばかりです。意識してそのむくみを解消してください。ひどくなる前に、何ごとも早めの対処が大切といえるでしょう。

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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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