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夏、祭り、神輿
夏、祭り、神輿

夏のむくみを防ぐ2つのポイントとむくみを簡単に解消できる方法

夏祭り

夏はむくみに悩む方が増えるということをご存知ですか?

むくみは体の中に余分な水分が溜まった状態です。一年中いつでも顔や下半身にむくみは出ますが一年の中でも夏場はむくみに悩まれる方が多くなります。その原因は様々ですが、夏特有の環境や生活習慣がむくみを気にされる方が夏に増える主な原因となります。

特に夏にむくみが酷くなると言う方はぜひ本記事を参考にしてください。夏に引き起こされるむくみのメカニズムを知りむくみの原因を取り除いていきましょう。また簡単にむくみを解消できる方法もご紹介していきますのでむくみが気になる方はぜひ取り組んでみてください。

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夏とむくみの関係

夏場にむくみが気になる方が増えるのには主に3つの理由があります。

  • 水分の過剰摂取
  • 温度差が激しい環境
  • 体の冷えと水分の不足

水分の過剰摂取

夏

夏は汗をよくかくので積極的に水分を取るように進められています。しかし水分は沢山取れば良いというわけではありません。適切な水分の摂取の仕方はこまめにコップ1杯くらいの水分を一日に何度も取ることです。夏場はおよそ一日に1500ccから2000ccの水分を取るようにします。

夏場はのどの渇きからつい一度に沢山のジュースやアルコール、かき氷やアイスなどを取ってしまうことがありますがこのような水分の取り方は体に余分な水分を溜めてしまいむくみの原因となります。

温度差が激しい環境

夏は一年のうちでも温度差が激しい環境になってしまいがちです。屋内は寒いくらいの冷房が効いていますが一歩外へ出ると猛暑ということも多く、このような温度差の激しい環境は体力の消耗を引き起こし疲労の蓄積に繋がります。

さらに夏は夜の暑さによって睡眠不足になりがちな方も増えていきます。しっかりとした睡眠が得られないことにより疲労回復が遅れ、食欲不振になることもあります。夏場の体力の消耗や食欲不振はむくみの原因となる筋力の低下を招きます。

体の冷えと水分の不足

夏場は冷房のきいた部屋で過ごすことが多くなりますので体は思った以上に冷えた状態になっていることがあります。冷たいものの食べすぎも体を冷やす原因となります。体を冷やし過ぎることにより水分の摂取を控えてしまう方も少なくありません。

水分の取り過ぎもむくみの原因となりますが、水分の不足もむくみの原因になります。水分の不足がむくみの原因となる理由は水分を控えることによって体内の水分が滞った状態になるからです。通常適度に水分を補給することによって体の外へ尿や汗といった形で水分は排出され新しい水分が体中に行き渡ります。水分摂取を控えるとこの働きが弱くなるため体の中に水分が滞った状態になってしまいむくみの原因となります。

夏のむくみを防ぐ2のポイントとむくみを簡単に解消できる方法

ここまで夏に多くむくみが引き起こされる原因について見てきました。ここからはむくみの増える夏をむくみ知らずで乗り切るためのポイントとむくんでしまったときの解消方法をご紹介していきます。

①体を冷やしすぎない工夫をする

むくみ知らずで夏を乗り切るためには体を冷やし過ぎないようにすることがまず大切になってきます。体を冷やしすぎることは様々な形でむくみの原因になるからです。冷房の温度設定は低くしすぎないようにします。どうしても低い設定の場所に長い時間いる必要がある場合は着るものを工夫して体が冷え過ぎないようにしましょう。

食物にも注意が必要です。体を冷やしてしまう食物はとり過ぎにならないようにしましょう。冷やし素麺などの冷たい食事やジュース、アイス、かき氷は体を直接冷やします。夏野菜は暑い夏に体温を下げてくれる働きがありますが食べすぎは体を冷やしすぎることになりますので注意しましょう。

②水分のコントロールに気をつける

むくみを防ぐためには水分の摂取をコントロールすることが欠かせません。
むくみの原因で見たとおり水分は少なすぎても多すぎてもむくみの原因となります。適切な水分摂取のためにはのどが渇いた状態であっても一度に沢山の水分を取らず、コップ1杯程度の水をこまめに飲むようにします。

③むくみ解消法にはつま先、かかとの上げ下ろしが効果的

むくみは血流の流れが悪くなることでもおこります。血流が悪くなる原因に体の冷えや同じ姿勢を長時間続けることがあげられます。夏場はとても暑いので運動をするのは難しい季節ですがつま先やかかとを地面から離して上げ下ろしする運動はむくみ解消に効果があります。簡単で気軽に出来ますのでお勧めの運動です。

また一日の終わりであれば仰向けになり足を15センチくらいの高さの台の上に置き15分くらい休憩をとると足のむくみが解消されやすくなります。

まとめ:夏のむくみを予防するポイントと解消方法

ここまで、夏のむくみを引き起こす原因と予防のポイントや解消方法をみてきました。最後にもう一度夏のむくみに効果のある予防のポイントと誰でもできる簡単なむくみ解消方法を確認しておきましょう。

  1. 体を冷やしすぎない工夫をする
  2. 水分のコントロールに気をつける
  3. むくみ解消法にはつま先、かかとの上げ下ろしが効果的

本記事で学んだことを活かし、夏のむくみ予防に取り組んでみてください。夏のむくみ予防に取り組むことで夏バテを防ぎ元気に夏を乗り越えることが出来ます。

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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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