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美女、お菓子、ベッド
美女、お菓子、ベッド

妊婦さんにオススメ!妊娠中の足のむくみを解消する7つの方法

美女

 

妊娠中は様々な変化が体に起きます。初めてだと戸惑うばかりの方も多いでしょう。つわりが終わり、安定期に入ってやれやれという時にまた体に変化が!むくんで足が象のようになっているというお悩みをよく耳にします。病院で相談してもみんなそうだからと言われてしまうようです。かと言って激しい運動やサプリメントは危険ですよね。

こちらでは、妊婦さんもできる、足のむくみの解消方法をご紹介します。

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妊娠中のむくみ

妊娠するとなぜ足がむくむ?

足のむくみをとる女性

妊婦がむくみやすいのは、体内の血液と水分のバランスが崩れやすいからです。血液は赤ちゃんの栄養を胎盤を通して運ぶ大切な役割を持っているので、妊娠中は通常よりも血液量が増加します。その血液から体液が漏れると皮下組織に水分として溜まってしまいます。そして日々成長する赤ちゃんで骨盤内は大きく圧迫されるため、下半身の血流が心臓の方に戻りにくくなる為、妊娠するとむくみやすくなります。

むくみやすい人

1. デスクワークや立ち仕事が多い人
2. 冷え性の人
3. 運動不足気味の人
4. 35才以上の高齢妊婦
5. 腎機能が悪く、家族の人に高血圧の人がいる

妊婦のむくみ解消

妊娠中は無理ができない為に、運動不足に陥ることが多々あります。妊娠初期から後期まで、無理なく続けることが大切なので、ストレスに感じない方法を見つけていきましょう。

足あげエクササイズ

仰向けの姿勢になり、片方ずつ足を上げてつま先を伸ばしたり縮めたりを繰り返すだけの簡単なエクササイズ。足のセルフマッサージは、妊娠時期によってはお腹を圧迫してしまう可能性がありますが、これなら一人でも気軽に出来るのでおすすめです。

むくみ解消ソックス

リンパマッサージができない場合は、むくみ解消に効く専用の靴下があります。妊娠中は冷えの予防でタイツや靴下をはく事が多いので、冷えも予防しながらむくみも解消できて一石二鳥です。体を締め付けないサイズを選んで、むくみの気になる時に活用しましょう。

ウォーキング

妊娠中は胎児の成長とともに足腰に負担がかかってきますが、足腰を休ませてばかりでは体がなまって難産にもなってしまいます。妊婦さんにオススメなのはウォーキングです。天気の良い日は、体に負担のかからない距離を歩いてみましょう。ポイントは手足を意識的に振って、疲れたときは深呼吸をして呼吸を整えながらリラックスして歩くことです。

ただし無理は禁物です。急に長距離を歩いたり、疲れている時に無理をすると就寝中に足がつることもあるので、体調と相談しながら無理なく進めましょう。

足湯

妊娠にとって冷えは大敵ですが、むくみを防止するためにも足を温めることは効果的です。バケツや足浴専用の容器に温かいお湯を張って足を浸けます。くるぶしまでしっかりつけましょう。途中でお湯を足して、トータルで15分くらい。就寝前にリラックスしながら行うことで眠りやすくなります。粗塩やアロマオイルを入れるのも良いでしょう。

妊婦さんにオススメのアロマ
ゼラニウム: 女性ホルモンの状態を整え、皮脂のバランスをよくしてくれます。浄化作用もあるので、セルライトやむくみの解消に役立ちます。

グレープフルーツ: 利尿作用と肌を引き締め、代謝を促す作用があります。さわやかな香りで気分もリフレッシュします。

上の二つは大丈夫ですが、アロマオイルの中には妊娠中には使用できない物もあるので注意です。

たっぷり寝ること

妊娠中は大きくなったお腹のバランスをとりながら動くので、無意識にかなりの体力を消耗するものです。様々な生活環境の変化からもストレスが溜まりがちです。体内のホルモンバランスが崩れて体調を崩すと、むくみが現われる場合があります。寝不足でも顔やまぶたが腫れます。しっかり睡眠をとりましょう。

むくみ解消に効く食材

むくみに効く食材を利用して、健康的に食生活からむくみを解消しましょう。むくみは食生活の乱れによる場合も考えられます。食生活が原因の場合、カリウム、豚肉などに含まれるビタミンB1、カルシウム不足が考えられます。

カリウムを多く含む食材はりんごやバナナです。キュウリやナスなど多くの野菜にも含まれています。カリウムは余分な塩分を尿として排泄させる役割があります。カリウムを意識して摂取する事はむくみ防止に効果的です。

杜仲茶を飲む

むくみの原因である水分を排泄するためには、利尿作用の高い杜仲茶が向いています。日課として飲む場合は摂取量を主治医に相談して、ダイエット用にブレンドされている場合は、妊娠中の服用は避けましょう。

妊娠中毒症にも気を付けよう

妊娠中毒症とは

妊娠中のむくみは、他に高血圧や尿たんぱくが見られなければOKとされています。しかし、妊娠中毒症(妊娠高血圧症候群)は入院が必要になってしまうケースもある妊娠中気を付けなければならない病気です。

妊娠中毒症によるむくみは一晩の休息を取ってもむくみが取れないなどの特徴があります。一か月に500グラム以上体重が増加した場合は注意です。妊娠中にむくみが見られる場合は、軽視せずに妊娠中毒症にも注意を払いましょう。

まとめ:妊娠中のむくみに効果的な解消法

さて、妊娠中のむくみの起こるメカニズム、効果的な解消方法をご紹介しました。おさらいしておきましょう。

  • 足あげエクササイズ
  • むくみ解消ソックス
  • ウォーキング
  • 足湯
  • 十分な睡眠
  • カリウムを摂取する
  • 杜仲茶を飲む

また、妊娠中毒症にも注意が必要です。むくみの気になるときはまず医師に相談しましょう。

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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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