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音楽を聴く女性

妊婦さんのむくみは要注意!むくみを解消する7つの秘訣

女性

多くの妊婦さんが経験する足のむくみ。「むくみぐらい・・・」と放っておくと血管が青く浮き出たり、静脈瘤になったりすることもあるので、「むくんできたな」と思ったら、早めのケアが大切です。

本記事では、妊婦さんのむくみを解消する7つの方法をご紹介します。

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妊婦さんがむくみやすくなる理由

むくみを解消しようとしてる女性

むくみとは、血液やリンパの流れが悪くなり、余分な水分がたまってしまっている状態です。妊婦さんがむくみやすくなる原因は様々です。そのなかには一般の人にもあてはまる原因もあれば、妊婦さん特有の原因もあります。
【妊婦さんのむくみの原因】

  • 子宮が大きくなることにより下腹部の静脈が圧迫され、足に血液が溜まる
  • ホルモンの影響で水分とナトリウムが体内に溜まりやすくなる
  • 骨盤の内部の血流が多くなり、血液の戻りが悪くなる
  • 運動不足
  • 身体の冷え
  • 栄養バランスが崩れる
  • 窮屈な衣服などによる身体の締め付け

妊婦さんのむくみを解消する7つの方法

妊婦さんのむくみを解消するためには、これまでにご紹介したむくみの原因を取り除くことが大切です。具体的にどのような方法があるのか、次にご紹介しましょう。

妊婦さんのむくみを解消する方法その1:塩分を控える

塩分を多く摂取すると、体内にナトリウムが増えます。人の身体には体内のナトリウム濃度を一定に保つ作用があります。体内にナトリウムが増えると、これを薄めるために水分を多く取り込んでしまうため、これがむくみにつながります。

外食やインスタント食品には塩分が多く含まれますので、食べ過ぎには注意が必要です。また自分で料理をする際には、だしなどでうまく味をつけ調味料を控え目にすると塩分の摂取を抑えることができます。

妊婦さんのむくみを解消する方法その2: 適度な運動

妊婦さんはおなかが大きくなると動くのが大変になりますし、つわりなどで動けなくなることもあります。でも、このようなときに全く動かないままでいると、むくみがあらわれてしまいます。

なぜなら、筋肉の動きは血液が流れるためのポンプの役割も果たしているからです。特に下半身の場合は、重力に逆らって心臓へ血液を送り返さなければならないため、ふくらはぎなどの足の筋肉のポンプの働きが重要なのです。ふくらはぎが第2の心臓と呼ばれるのはこのためです。

買い物や検診のときなど、無理のない範囲で歩くとよい運動になります。つわりなどで外に出られないときなどには、時々姿勢をかえるだけでも血流をよくすることにつながります。寝ているときに、少し足を高く上げるのもむくみ解消には効果的です。

妊婦さんのむくみを解消する方法その3: 身体を温める

妊婦さんに限らず、身体が冷えると血流が悪くなりむくみにつながります。

3つの首(首、手首、足首)を温めると、身体がとても温まります。外出時にはマフラーや手袋などで冷えの対策をしましょう。就寝時にも首にタオルを巻くなどすると暖かくぐっすりと眠れますよ。

また、身体を温める方法としては足湯もおすすめです。深めの洗面器などにぬるめ(37℃くらい)のお湯を張り、足をゆっくりとつけましょう。足湯をしている間は、好きな音楽を聴いたり、おなかのあかちゃんに話しかけたりしながら、忙しい毎日のちょっとしたリラックスタイムを楽しんでください。好きな香りのアロマオイルをお湯に数滴たらせば、さらにリラックス効果が高まりますね。(妊娠中には使えないアロマオイルもありますので、ご注意ください)

妊婦さんのむくみを解消する方法その4: カリウムを摂る

前に体内にナトリウムが増えるとむくみにつながることをご紹介しました。カリウムには余分なナトリウムを体外に尿として排出する作用があるため、むくみの解消には大切なミネラル分です。

カリウムを多く含む食品には以下のようなものがあります。

  • イモ類
  • ウリ類(きゅうりなど)
  • 豆類
  • 果物(バナナ、リンゴ)
  • 海藻類

妊婦さんのむくみを解消する方法その5: 衣服を見直す

妊婦さんはだんだんとおなかが大きくなってくるため、知らず知らずのうちに衣服で身体を締め付けている場合があります。身体を締め付けていると血流が悪くなり、むくみがあらわれることがあります。

妊婦さんは、できるだけ身体の締め付けが少ない服や下着を選ぶようにしましょう。先の細いヒールの高い靴なども足を締めつけることになりますので、妊娠中は必要なとき以外は控えるようにした方がよいですね。

反対にむくみの解消に効果のある下着もありますので、ご紹介します。

  • 足首に圧力をかけて血流を促す靴下:「メディキュット」「スリムウォーク」
  • 5本指に分かれていて足の指を開く靴下:「眠れる森の5本指ふわもこソックス」
  • 足首から段階的に圧力を変化させたストッキング:「マタニティー弾性ストッキング」

妊婦さんのむくみを解消する方法その6:マッサージ

マッサージで足の血液の循環をよくすると、むくみの解消につながります。
【むくみを解消するマッサージの方法】

  • 1.両手にマッサージクリームを適量とる
  • 2.片足ずつ足首から膝にむかって、手のひらでなであげるように。各15回
  • 3.ひざから太ももを手のひらでやさしくなでる。各15回
  • *)均一に圧力をかけることが血行の促進につながるため、指先ではなく手のひらでマッサージしてください

妊婦さんのむくみを解消する方法その7: 十分な睡眠

十分な睡眠も妊婦さんにとってはむくみを解消するための大切な要素です。

妊婦さんには、おなかが大きい身体を支えながらの生活、妊娠前との生活環境の変化などで体力的、精神的にストレスがかかっています。ストレスが過度になると、ホルモンバランスが崩れ、むくみにつながることがあります。

一日の終わりには、十分に温まり良質な睡眠をとることを心がけましょう。

まとめ:妊婦さんのむくみの解消のカギは水分を溜め込まないこと

妊婦さんは様々な要因で、身体に水分が溜まりやすくむくみも生じやすくなっています。むくみは放っておくと、血管が浮き出たり静脈瘤にもつながってしまいます。むくみに気づいたら、早めにケアをしましょう。

妊婦さんのむくみを解消する方法をここでもう一度まとめてみましょう。
【妊婦さんのむくみを解消する方法】

  • 塩分を控える
  • 適度な運動
  • 身体を温める
  • カリウムを摂る
  • 衣服を見直す
  • マッサージ
  • 十分な睡眠

妊婦さんは身体の内で新しい命を育んでいます。これはとても幸せなことであると同時に、とても妊婦さん自身の身体にとっては負担のかかることです。自分自身の身体が普段よりも、よりデリケートになっていることを忘れずに、ご自身の身体を大切にしてあげてください。本記事でご紹介したむくみの解消方法が少しでもお役にたてば幸いです。

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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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