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ご飯を食べている男性
ご飯を食べている男性

食後の眠気は一時的な低血糖が原因?!食後の急激な眠気の原因と対策方法

ご飯を食べている男性

「昼食の後の午後は急激な眠気に襲われるし、イライラするし、何か変だ…」「眠気と低血糖が関係あるって聞いたけど、どうすればいいんだろう…」あなたはこのようなお悩みをお持ちではないでしょうか?

食後の眠気や午後のイライラは、食事による一時的な低血糖及び高血糖によって引き起こされています。これらは、「食の改善」を行うことで解消することができます。

本記事では、食後の急激な眠気が起こる原因と対策方法についてご紹介していきます。是非活用して頂き、午後の時間もあなたらしく、充実して過ごせるようにしましょう。

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1.食後の一時的な低血糖による眠気が起きる原因

食後の異常な眠気は、食事で摂取されたブドウ糖を分解する「インシュリン」というホルモンの分泌量が正常にコントロールされていないことによって起こります。

インシュリンの分泌量の乱れが、なぜ異常な眠気を引き起こすのかを理解するためには、「食後の眠気が起こる仕組み」と「インシュリンの分泌量が乱れる原因」を理解する必要があります。

以下でそれぞれの項目について見ていきましょう。

1−1. 食後の眠気が起こる仕組み

食後の異常な眠気は、「インシュリン」の分泌量の乱れによって起こります。

食後は、食事によって摂取された糖質により、多くの人は血糖値が上昇します。血糖値が上昇している間は高血糖の状態であるため、多少の程度の違いはありますが、身体のだるさや眠気が起こります。正常であれば、およそ3時間程度でもとの血糖値に戻るため、食後も時間が経過するにつれ、眠気やだるさも取れていくでしょう。

体内に摂取された糖質は、インシュリンというホルモンによって、細胞内に取り込まれていき、エネルギー源となります。しかし、インシュリンの分泌量が乱れている場合、糖質を過剰に細胞内に取り込んだり、逆に全く取り込めないという状態になります。その結果、低血糖や高血糖となり、異常な眠気を引き起こす結果となるのです。

また、これらの食後低血糖などは、3時間程度で解消されるため、定期的な健康診断などでは検知できない場合があります。食後の一時的な低血糖や高血糖の場合、次のような症状も同時に引き起こすため、これらのいずれかに当てはまる方は本記事を活用して対策をとって頂くことをお勧めします。

  • 冷や汗
  • 頻尿
  • 激しい動悸
  • 異常なだるさ
  • イライラや不安感
  • のどの乾き

このような仕組みにより、食後の異常な眠気は発生します。次の項では、インシュリンの分泌量がなぜ乱れるのかについて見ていきましょう。

1−2. インシュリンの分泌量が乱れる原因

インシュリンの分泌量が乱れる原因は、「膵臓(すいぞう)」への過度な負荷にあります。

インシュリンは、膵臓という体内器官から分泌されています。糖質が摂取された場合、膵臓が働きインシュリンを分泌することで体内のエネルギー源へと変えていきます。しかし、あまりに多くの糖質をあなたが日常的に摂取していたり、不規則な食生活をしている場合、膵臓へ大きな負担がかかります。この過度な負担により、分泌量のコントロール機能が乱れていくのです。

現代の食生活は、加工食品や人工甘味料を多く含む食品が多く、あなたが知らない内に多くの糖質を摂取している場合があります。例えば缶コーヒーや清涼飲料水にも、多くの角砂糖が使われています。

インシュリンの分泌量の乱れを解消するためには、膵臓への負担を軽減することが大切です。膵臓への負担を軽減するためには、「食事内容」「食生活」「食事方法」を改善することが必要になります。これらについて、次の項で見ていきましょう。

2. 食後の低血糖による眠気を改善する方法

食後の一時的な低血糖及び高血糖による眠気を改善するためには、「食の改善」を行うことが必要です。

食の改善を行うことにより、インシュリンを分泌する器官である膵臓への負担が軽減され、正常なコントロール機能を取り戻すことができます。

食の改善を行うためには、「食事内容」「食生活」「食事方法」を見直す必要があります。それぞれについて、以下の項目を実践しましょう。

食事内容

  • 人工的に精白されている白米や白いパンを、玄米や玄米パンに変える
  • ご飯やデザート等の炭水化物や糖質が多く含む食べ物は、昼食と夕食は控え、代わりに肉や魚などのタンパク質を中心に食べる
  • 食物繊維の多いレタスなどの野菜を食事の最初に食べ、血糖値の上昇を緩やかにする
  • チョコレートやスナック菓子等を食べないようにする
  • 缶コーヒーや清涼飲料水を控える

膵臓への負担を軽減するためには、糖質を多く含む加工食品やスナック菓子等を控える必要があります。上記の項目を実行することで、身体に優しい食事内容に切り替えることができます。

食生活

  • 三食同じ時間に、規則正しく食べるようにする
  • 間食、夜食をとらない
  • 食後に軽い運動をする習慣をつける

人間の身体にはリズムがあり、規則正しい生活をすることで体内リズムを整えていくことができます。身体の各器官も、体内リズムに活動のピークを合わせていきます。消化器官の活動能力が高い時に食事をすれば、身体の負担が少なく消化活動を行うことができます。しかし反対に、消化器官が休息しようとしている時に食事をすると、大きなエネルギーが必要になるため身体にも負担がかかるのです。

食事方法

  • 良く噛んでゆっくりと食べる
  • 腹八分目で抑える
  • 食事中と食後しばらくは水分摂取を控えめにする

膵臓への負担を軽減するためには、食事方法を工夫することも大切です。基本的には、身体の消化活動に無理を与えないことが大切になります。消化しやすいように良く噛み、食事の量に気をつけ、消化液を薄めないように水分を取りすぎないことが大切になります。

これらの行動を実践することで、膵臓への負担を軽減させ、インシュリンの分泌量を正常に戻すことができます。3週間程度の期間、実践して頂ければ効果を実感できるでしょう。食後の急激な眠気を感じる方は、是非実践してみて下さい。

ブルボン 食後の0kcalマスカット味 160g×12個
ブルボン (2013-02-12)
売り上げランキング: 823

まとめ

ここまでで、食後の一時的な低血糖による眠気の原因と対策方法についてご紹介してきました。食後の一時的な眠気は、インシュリンの分泌量の乱れによる一時的な低血糖及び高血糖にあり、それらは「食の改善」を行うことで、正常に戻すことができます。

食後に異常な眠気が襲ってきたり、妙にイライラしてしまったりすると、本来のあなたの能力を十分に活かせませんよね。是非、本記事を活用して頂き、食後も活力に溢れた状態でお過ごしください。あなたのハツラツとした午後の時間に、本記事が少しでもお役に立てれば幸いです。

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