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むくみの原因は水分不足!?体のむくみと水分代謝の関係

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一般にむくみの原因は水分の摂りすぎと言われていますが、実は一概にそうとも言い切れません。

とくに冬のこの時期は夏場のように意識的に水分を取る事が少なくなるため体は水分不足になりがちです。むくみが嫌だから水分は控えめにしているのに、立ち仕事を終えたあとは足がパンパン、そんな方も少なからずいらっしゃると思います。

体にとって一日に必要な水分量や不要になった水分を上手に体外に排出してむくみを予防する方法をご紹介します。

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成人が一日に必要とする水分量

脚

むくみは体内の組織に余分な水分が溜まってしまう状態です、では水分を取らないほうが良いのかというとそうではありません。

体重による個人差もありますが、人間が一日に必要とする水分量は成人で08~1.5リットルと決まっています。体のむくみはこの新しく体内に取り入れられた水分の代わりに必要でなくなった水分が正常に排出されていない状態。もしくは十分な水分量を摂取していないために、体が意図的に不要になった古い水分を溜めこんでいる状態です。

むくみ改善には日々必要な分の水分を体内に取り入れる事は必須なのです。

ではどうやって不要な水分を体外に排出するか?

不要になった水分はリンパ液などを介して回収され、腎臓や肝臓などの体の循環器を通りやがて尿となって体外に排出されます。むくみが起こってしまうという事はこの循環システムの何処かに何らかのトラブルが生じている状態です。

むくみの原因として腎臓や肝臓などの疾患もあり得ますが、冷え等による血液循環の悪化や運動不足等による筋力の衰えが原因である事が多いのです。また女性の場合は皮下脂肪が男性よりも厚く血管を圧迫しがちなため、冷え性やむくみも男性に比べて多くなります。

適度な運動で水分排出

適度な運動は体内の水分の循環システムを正常に保ち余分な水分を体外に排出してむくみを防止するにあたって不可欠となります。また運動をする事によって余分な水分は尿だけでなく汗としても体外に排出されていきます。

特に女性で足のむくみが気になる方は、ふくらはぎの筋肉が衰え足の血管が拡張してしまっている可能性があります。ふくらはぎの筋肉は血液を上半身に送り返すポンプのような役目を果たすので、適度な運動で足の筋肉を維持するという事はむくみにくい足を作るうえでとても重要になってきます。

筋肉を適度にほぐす

体中に血液を巡らせるポンプの役割を果たす筋肉ですが、硬直してしまっていてはかえって血管の収縮を招き、血液の正常な流れを滞らせてしまいます。理想としては毎日お風呂上がりなどのマッサージで筋肉をほぐし血液の循環を促してむくみを防止してあげましょう。

お風呂上がりのマッサージの時にリンパ節とリンパ管のながれも意識してマッサージをするとより一層効果があります。リンパ管は細胞の隙間から全身を通り、余分な水分を回収する役割を果たします、リンパ管内のリンパ液は、リンパ節というポイントを通りやがて鎖骨のくぼみに集まり、そこから静脈に合流します。マッサージを行う際は、この最後の出口となる鎖骨のくぼみを最初にほぐしてあげるとより効果があります。

代謝を促すような食事を意識する

体内の余分な水分を上手に排出してむくみを防止するには、食事の面でも意識しなければなりません。

この時期は体が冷え血液の循環が夏に比べて悪くなます。血液循環の悪化や冷えは、体内に余分な水分を溜めこむ原因となります、体を冷やす食事はなるべく控えましょう。

特に夏野菜や化学調味料は体を冷やす原因となります、下半身のむくみが気になる方は極力これらの物は避け、体を温める効果のある冬の野菜や生姜やニンニク、トウガラシなど代謝を活発にする食材を上手に食生活に取り入れる事をお勧めします。

利尿作用の高い食事や飲み物。

もう一つ余分な水分を体外に排出するために利尿作用の高い食事や飲み物で水分代謝を助けるという方法があります。あまり沢山飲んでしまうと逆に水分が不足してしまうため適度な量に抑えておきましょう。

水分代謝を促す食品としては、マグネシウムの多い物。飲み物では緑茶やハーブティー等が有名です、また便秘が気になる方はどくだみ茶なども効果があります。

その他のむくみ防止法

その他にも半身浴で体を十分に温める、睡眠を十分にとる等、むくみ防止には色々な方法があります、ご自身の生活の中ですぐにはじめられる事には限りがあるので、無理なく効果的な方法で体内の余分な水分を外に出し、毎日新しい新鮮な水分で体を潤わせるようお勧め致します。

伊藤園 1日分の野菜 900g×12本
伊藤園 (2012-03-05)
売り上げランキング: 97

まとめ

  • むくみは水分の摂りすぎだけでなく水分不足によっても起こる。
  • 新しくはいってきた新鮮な水分と同量の余分な古い水分が体外に排出されていればむくみは起こらない。
  • 水分循環を促しむくみを防止するには、適度な運動や体を温める食事、入浴、マッサージなどが効果的。

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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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