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体育座りする女性
体育座りする女性

生活改善で簡単にできる7つのむくみ解消方法

体育座りする女性

毎年冬になるとどうしても気になってしまうのが足や体のむくみ。どうにもならないと諦めてはいけません、むくみは普段の生活習慣を見直す事で自然と解消されます。

多くの場合、むくみは体内の不要になった水分が足元などに溜まってしまい、正常に排出されていない事が原因です。

普段の生活で簡単に取り入れられるむくみ解消方法を実践して、むくみの無い引き締まった体を手に入れましょう。

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むくみの原因

足のむくみをマッサージする女性

むくみ解消方法の前に、むくみの原因を知って理解を深めておきましょう。

血行が良く新陳代謝の活発な体であれば不要になった水分は汗や尿として体外に排出されていきます、体がむくんでしまうという事はこの体内の水分の循環システムが正常に働いていない状態を示しています。

  • 血行不良
  • 筋力の低下
  • 食生活の乱れ
  • 寝不足
  • 運動不足
  • 十分な水分の補給
  • リンパマッサージ

などこの水分の循環システムを狂わしてしまう原因は多々あるのですが、ご自身の生活の中で実践出来る方法から順番にはじめてむくみを解消していきましょう。

むくみ解消方法1:血行促進

足のむくみの多くの原因が足元の血行が悪くなってしまっている事によるものです。足もとのむくみを解消するために血行を促すよう普段から意識しましょう。

マッサージやツボ押し、足に合ったブーツ選び、寝る前のストレッチなど、足元の血行を促すよう普段から意識していきましょう。

むくみ解消方法2:筋力アップ

むくみを解消する方法の一つとして筋力アップがあります、ふくらはぎの筋肉をはじめ体の筋肉は血液を送り返すポンプのような役目を果たしています。筋力アップを図って含みを解消しましょう。

筋力を高める事はむくみを解消する方法としてだけでなく、色々な健康効果も期待できます、引き締まったふくらはぎをお風呂上がりのスクワット等を毎日実践する事で手に入れましょう。

むくみ解消方法3:食生活を見直す

乱れた食生活はそのままむくみに繋がってしまいます、食生活を見直すことは最も簡単に出来るむくみ解消方法ではないでしょうか。とくに塩分の摂りすぎや科学調味料、精製された塩や砂糖はむくみの直接の原因となってしまいます。

むくみを解消するためには体の冷えも同時に解消していかなければなりません、体を温め血行を良くし、水分代謝を促すような食生活を送る事は、明日からでも出来るむくみ解消方法です。すぐに実践しましょう。

むくみ解消方法4:十分な睡眠をとる

むくみを解消する方法として十分な睡眠も重要な要素です。睡眠不足は体の様々な機能に弊害をもたらします。十分な睡眠をとり自律神経の働きを正常に保つ事はむくみを解消するためにも特に重要です。

十分な睡眠で体内の水分の循環システムが正常に機能するようにしてあげましょう。

むくみ解消方法5:適度な運動を日々の生活に

適度な運動もむくみを解消する方法の一つです。むくみ解消には新陳代謝の活性化、血液の良好な循環、適度に汗をかく事などは欠かせません。

運動をし汗をかき、体内の余分な水分を外に出して、新しく新鮮な水分を毎日体内に取り入れる事はむくみを解消する最適な方法です。

むくみ解消方法6:十分に水分を摂る

むくみ解消方法で水分補給?と思われる方もいらっしゃるかもしれませんが、十分な水分補給は最適なむくみ解消方法です。

普段から水分の足りていない体は、余分な水分を溜めこむように働きます。成人の場合、毎日0.8リットルの水分を最低でも必要としています。

コーヒーやジュースでは水分の吸収率が良くないのでこれらはカウントせずに、水その物を毎日しっかり飲むように心がけましょう。正常に水分の循環が行えている体であれば、余分な水分はしっかり排出されます。

むくみ解消方法7:リンパマッサージ

むくみ解消方法でとても効果的なのがリンパのマッサージです。リンパは体内の不要になった水分を回収する、正にむくまない為に私たちの体が元々持っている機能です。

リンパの流れが滞る事は体内の水分の循環システムが正常に働かない事そのものを意味します、入浴前にしっかりと水分をとりその後体を温め、リンパの流れが良くなる準備をしてからマッサージをするのが最も効果的なむくみ解消方法でしょう。

生活の中の少しの習慣変化でむくみを解消

以上に挙げたむくみ解消方法は毎日の生活の中ですぐに実践できる事が多いと思います。冬の足はむくむ物と決めつけてしまわずに、むくみ解消方法を実践されてみてはいかがでしょうか。

特に食生活面で化学調味料をひかえる、なるべく体を温める物を摂るようにする等は今日からでも実践できるむくみ解消方法だと思います。無理なく生活に徐々に解消方法を取り入れて、むくみのないスッキリとした冬をお過ごしください。

ALINCO(アルインコ) エクササイズフロアマット EXP150
ALINCO(アルインコ) (2012-04-05)
売り上げランキング: 37

まとめ

  • むくみを解消する方法には血行促進、運動、十分な睡眠、健康的な食生活、十分な水分補給などがある。
  • 効果的なむくみ解消方法はあまり難しく考えず、無理なくできるものを日々の生活の中で実践していくと良い。

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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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