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寝起き
寝起き

寝起きの胃もたれを防ぐための胃腸を大切にする4つの習慣

寝起き

寝起きから不快感を感じさせる重たい胃もたれ…そんな日が続いてしまうと、気分まで落ち込んでしまいます。朝食を食べる気にもならず、活動するエネルギーも低下する一方です。一時的な寝起きの胃もたれであれば、前日の暴飲暴食による影響が多いようです。しかし、慢性的に寝起きの胃もたれを感じている場合は、ストレスや自律神経の不調などの原因も考えられます。寝起きから胃もたれを起こしてしまう理由を知り、胃もたれのない快適な朝を過ごすための4つの習慣をはじめてみてはいかがでしょうか。

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寝起きに胃もたれが起きてしまう理由とは

寝起き

寝起きに胃もたれが続くのは、ほとんどの場合「胃腸の働きが低下していること」が原因です。

前日に脂っぽいものを食べたり、寝る直前に食べてしまうことで、寝起きの胃もたれが起こりやすくなります。胃腸の機能が低下しているために、十分に消化されず、胃の中に残ってしまうのです。自分ではあっさりしたものを食べているつもりでも、胃にとっては負担になっている場合もあります。また、食事の内容だけでなく、ストレスや睡眠不足によっても胃腸の働きは低下するために、朝の胃もたれにつながってしまいます。

食事の負担や生活の中のストレスによって、胃の状態は大きく変化してしまうことを覚えておきましょう。

あまり知られていない胃の働きとは

胃といえば、「食べ物を消化する場所」と理解している人がほとんどではないでしょうか。しかし、もう少し厳密にいえば、胃は「タンパク質を消化する場所」です。つまり、肉や魚、卵といったタンパク質を消化し、小さく分解する働きがあります。主食に当たる米などの炭水化物は、胃での消化はほとんどなく、そのまま小腸に流れ吸収されていきます。分子の大きいタンパク質を消化するために働くのが胃になります。内臓は使わなければ機能が低下することがわかっており、タンパク質が少ない食事をしている人は、普段から胃の働きが低下しやすくなります。

寝起きの胃もたれを防ぐ4つの習慣

寝起きの胃もたれを起こさないためには、胃腸の働きを高める習慣を身に着けたいものです。普段の食生活の見直しだけでなく、意識したい習慣を4つにまとめてみました。

習慣その1:寝る2時間前までに食事を終わらせる

寝起きに胃がもたれるのは、食べたものを十分に消化せずに寝てしまい、朝になっても胃が重いままになっているということです。胃腸の機能が低下していることを自覚し、食事を摂ったら消化する時間を十分に取ってあげましょう。せめて寝る2時間前までには食事を終わらせ、リラックスして胃腸の働きを優先させる時間を作りましょう。テレビやゲームなどの刺激が強いものを食後に行うと、胃腸の働きは低下します。できるだけ、リラックスすることが大切です。

習慣その2:炭水化物に偏らず、タンパク質をしっかり摂る

前述したとおり、胃というのはタンパク質を消化するのがメインの仕事です。しかし、普段から肉類を減らし野菜やお米などの炭水化物に偏った食事を続けると、胃の働きが低下しやすくなります。

一般的には、炭水化物は胃の負担が少なく、胃にとってとても良い食事のように言われます。確かに、消化の機能に負担をかけない食事という面もあるのですが、胃本来の機能は低下し続けます。例えば、胃酸はタンパク質の分子を小さくするために分泌されるものです。胃の中に何か入ってくると、胃酸を出して消化をしようとします。しかし、その内容が炭水化物に偏っていれば、胃酸を出したものの、それを十分に働かせることなく、胃の内容物が小腸に流れてしまいます。その結果、胃には胃酸過多の状態となり、胃も十分に動く時間がありません。

胃という臓器もタンパク質でできており、細胞を代謝させながら機能を維持しています。食材を消化吸収するのに必要な酵素もタンパク質でできています。食事からのタンパク質が不足することで、様々な面で内臓機能の低下を起こしてしまいます。普段の食事の中で、しっかりタンパク質を摂ることを意識してみましょう。

習慣その3:冷えやストレスに対処し、自律神経を安定させる

胃の働きは食事だけで決まるものではありません。胃腸はリラックスを司る副交感神経が優位の時に良く働くようになっています。慢性的な冷えやストレスがあると、活動を支える交感神経の方が刺激されてしまい、胃腸の働きを低下させます。自律神経が不安定になると、朝方、寝ている時の副交感神経から、起きて活動する交感神経の切り替わりも不調となり、特に朝の胃もたれが起こりやすくなってしまいます。普段から、ストレス解消になる運動を行ったり、睡眠不足にならないように規則正しい生活を心掛けましょう。

習慣その4:胃酸抑制剤を安易に使用しない

胃もたれというと、ガスターなどの胃酸抑制剤を使う人が多いようです。市販化されたこともあり、手軽に使えるようになりました。確かに、胃酸が多すぎて胃もたれや胃の痛みが起こる場合もあるのですが、逆に胃酸が少なすぎて消化ができず胃もたれが起こっている場合もあります。

もし、胃酸が少なすぎて胃もたれが起こっているのに、胃酸抑制剤を使ってしまったらどうなるでしょうか。胃酸がますますでなくなり、胃の負担は大きくなります。そのため、タンパク質を多く含む肉類の消化ができなくなり、ますます胃が弱る…と悪循環を生み出します。胃酸抑制剤は、自分の胃酸の分泌状況を確かめてから使用するようにしましょう。胃酸の分泌はペプシノーゲンという血液検査でも簡易測定することができます。

まとめ:寝起きの胃もたれは、生活習慣によるもの

夜遅く食事をしても、しっかり消化できる胃腸の機能があれば、寝起きに胃もたれが起こることはありません。胃の内容物が残り、朝まで胃に負担がかかっているのは、胃の機能低下があるからこそです。普段から、食事の内容を見直し、規則正しい生活で自律神経を安定させるように意識してみましょう。薬を利用する場合も、余計な負担がかかっていないか正しく確認することも必要です。一日の始まりである寝起きから、胃もたれがあるのは健康で快適な一日とは言えません。生活習慣を見直して、気持ちの良い朝を目指しましょう。

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