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オレンジジュース
オレンジジュース

むくみをなくして美脚に!サプリを正しく効果的に使うためのポイント

オレンジジュース

 

夕方になるとブーツがきつくて履けない。なんてお悩みの方、そのむくみを解消する為に何をしていますか。むくみ防止ソックスは女子のマストアイテムとなっていますよね。

サプリメントが一般に広まり、手に取りやすくなっています。むくみ防止のサプリも数多くあります。ただ、体に摂取するものなので、怖さもあります。

こちらでは、むくみに効果的なサプリメントと、そのあまり知られていない怖さについてお話しします。

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そもそもむくみって

むくみが生じる主な原因

むくみをマッサージする女性

むくみの原因は、水分や、塩分、アルコールの取りすぎが主なものです。また長時間座ったまま、立ったままなどの同じ姿勢での仕事や作業なども、むくみの大きな原因となります。また、夏と冬はエアコンを使うことによって、オフィスと室外との温度差が大きくなって、体温調整をしづらくなるので、水分の代謝が低下するのも原因のひとつです。さらにビタミンやミネラルが不足した場合もむくみの原因になります。女性であれば、生理中もむくみの症状が出たりします。

しかし、その原因はさまざまで、一過性のむくみもあれば、内蔵疾患など病気が原因のむくみもあります。状態が続くようなら、病気からくるむくみもありえますので、病院で検査をすることも重要です。

むくみに効果的なサプリメント

基本の3大サプリ

  • ビタミンB1……水分の代謝を促します。
  • マルチビタミン……代謝機能を調整します。
  • マルチミネラル……身体の水分量を調整する効果があります。

まずは土台を整えてから、むくみにダイレクトな効果が期待できるサプリメントを摂るのがよいでしょう。

むくみに良い3大サプリ

  • シトルリン……利尿作用があります。
  • カリウム……水分量を調整し、利尿作用をアップさせます。
  • メリロート……クマリンという成分が、血液やリンパ液の流れを促します。

むくみ対策の基本は、外に出すことです。流しやすい環境作りと水分排泄機能をアップさせることが大事。むくみの原因によっておススメも変わってくるので、自分の原因を確認してから選びましょう。

流しやすい環境を作るサプリ
流しやすい環境とは、静脈の血流がスムーズな状態。冷えによる血行不良を予防するような体を温める成分や、血行を良くする成分がおススメです。
マロニエ、メリロート、ピクノジェノール(フラバンジェノール)、ツボクサ など

出す機能をUPさせるサプリ
出す機能とは腎臓の機能のこと。腎臓の排泄機能を助けてくれる利尿作用のある成分としてカリウムがおススメです。

ホルモンバランスを整えるサプリメント
ホルモンバランスの乱れを原因とするむくみにはビタミンB6が効果的です。月経前にいつも決まってむくみ症状が出るのなら、月経前の短期集中的なビタミンB6の摂取をおすすめします。ビタミンB群がバランス良く配合されたサプリメント「ビタミンBコンプレックス」を利用するのが良いでしょう。また、月経前症候群(PMS)のむくみについては、チェストツリー(セイヨウニンジンボク)で解消されたという実験結果もあります。

水分補給も大事

腎臓が働くために欠かせないのが水分です。むくまないように水分を控えると、老廃物の濃度が高くなりすぎて腎臓がうまく水分を出せないなんてこともあります。普段意識しないと水分は不足しがちなので、意識していつも手の届くところに水を置いておきましょう。夏場でも、体を冷やさないような常温か温かい水がおススメです。

注意したいこと

サプリメントの副作用

メリロートは薬としても使われることから、薬の上限の目安を超えなければ、健康上のトラブルや副作用は、ほとんど起きません。しかしサプリメントで、これを超えてメリロートを摂取すると、肝臓の機能に障害が起こり、黄疸の症状がでることがあります。また、けん怠感や頭痛が起こるケースもあります。

メリロートを薬で使用する場合は、1日あたり約300mg以下、またメリロートに含まれる”クマリン”は約4%以下が、目安になります。実際は、サプリメントで1日に2000mgぐらい摂ったとしても、副作用のリスクは小さいと考えられています。もちろん、この上限を守ったとしても、個人差によって、副作用が全く起こらないとは断言できません。異常を感じた場合は即、使用を中止しましょう。

一般の薬との関係

メリロートに含まれる、有効成分の1つに、”クマリン”があります。このクマリンは、血液がすぐに固まるのを防ぎ、血液をサラサラにして、リンパ液や血行を良くする効果があります。これは、抗凝固作用と呼ばれる働きで、血栓症などの病気を予防しますが、一般の薬でも、これと同じ働きをするものがあります。このような薬とメリロートを一緒に摂った場合や、逆に、血液を固まりやすくする薬とメリロートを一緒に摂った場合にも、副作用が起こる可能性が高くなります。このため、病気の治療のために、医師から薬を処方されているときは、事前に確認しておきましょう。

外側からのアクションも大事です

物理的な刺激となるエクササイズやエステなどのマッサージは、サプリではできない『流す』効果が抜群です。サプリと上手に組み合わせることで むくみ解消スピードがかなりアップします。ストレッチやウォーキングなどの運動をしたり、マッサージなどのケアを行って、筋肉をほぐし、動かしましょう。とくにむくみやすいふくらはぎの筋肉はポンプのような役割を担っています。ふくらはぎの血流がよくなることで、下半身に溜まったむくみを流し、スッキリした足へと改善してくれます。

さよなら ぷよぷよ肉・冷え・むくみ 今日から水出し生活 水毒を改善する3つのメソッド
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まとめ:サプリで健康的にむくみ退治

むくみ対策の基本は、水分を外に出すことです。サプリを使って流しやすい環境作りと水分排泄機能をアップさせましょう。むくみの原因によっておススメも変わってくるので、自分の原因を確認してから選ぶのが良いですね。

基本の3大サプリ

  • ビタミンB1
  • マルチビタミン
  • マルチミネラル

むくみに良い3大サプリ

  • シトルリン
  • カリウム
  • メリロート

ただ、あくまでサプリメントは体内全体の循環をよくするためのサポート的な役割。過剰摂取は副作用を招く危険性もあります。まずは根本的な原因を探り、運動なども取り入れて美脚を目指しましょう。

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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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