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妊婦さんにもお勧め!足の浮腫みを解消させる5つの対策法

女性

妊婦さんには浮腫みの悩みはつきものです。とはいえ、妊娠中の浮腫み対策はどこまで行っていいのかと悩む事もあるでしょう。特に初めての妊娠であれば、どうしたらいいかわからないことばかりだと思います。浮腫みを起こしてしまう原因を知ることで、浮腫み改善の意識も高まります。妊婦さんにとって辛い症状となる足の浮腫みの原因と解消させる5つの対策ご紹介しましょう。

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妊婦の足の浮腫みを作る原因とその対策

寝る女性

妊婦さんの浮腫みというのは、後期になるにつれてひどくなることが多いようです。浮腫み対策を行う前に、しっかりとむくみを作る原因を理解しましょう。

妊婦さんは浮腫みやすくなっている

妊娠とは身体にとっても大きな行事であり、出産までに妊婦さんの身体が大きく変化していきます。浮腫みというのは、皮下組織に必要以上の水分がたまった状態のこと。これも、妊娠中に分泌されるホルモンなどの影響があります。妊婦さんは赤ちゃんの分まで血液水分が増えています。同時に、女性ホルモンのエストロゲンは水分を溜めこむ作用が働きやすいため、浮腫みやすくなっているのです。更には、お腹が大きくなるにつれて足の付け根にある大きな血管が圧迫されやすくなり、下半身の血流が上に戻りにくくなってしまいます。こうして、妊婦さんは浮腫みやすくなるというわけです。

初期の妊婦さんの浮腫み対策は

妊婦さんの浮腫みが強くなるのは、後期です。しかし、最近では初期から安定期でも浮腫みが辛い方が増えているようです。ホルモンの影響だけでなく、初期から浮腫みが悪化する原因の一つに「冷え」があります。妊婦さんのお腹が大きくなる前に起こっている浮腫みは、冷えや運動不足などによって起こる血液循環の低下が大きく影響します。初期の妊婦さんが最初に行うべき浮腫み対策は「冷えの解消」です。

妊婦さんにもお勧めできる浮腫み解消のための5つの対策

一般的に浮腫みが起こりやすいのは、腎臓機能が低下している場合です。老廃物を排出させるために、利尿剤などを利用して浮腫み解消を行う人もいらっしゃいます。しかし、妊婦さんの場合、赤ちゃんへの影響を考えると薬を多用することは避けるべきでしょう。自分自身で行いやすい浮腫み対策であり、赤ちゃんにも安心の方法をご紹介します。

妊婦さんの浮腫み対策その1:タンパク質を摂ろう

「浮腫み対策にタンパク質?」と不思議に思われる方もいらっしゃるかもしれません。ホルモンなどの影響で起こりやすくなる浮腫みですが、実はタンパク不足でも浮腫みが悪化します。タンパク質とは、肉、魚、卵、豆腐などに含まれる栄養素です。タンパク質に含まれるアルブミンは、水分調整をする働きがあります。また、タンパク質には身体を作る大切な働きがあるため、赤ちゃんにもたくさん渡しています。妊婦さんが摂取すべきタンパク質量は、初期 50 g/日、中期 55g/日、末期 75g/日 となっています。100gのお肉を加熱した場合、含まれるタンパク質はたったの10gです。つまり、肉だけであれば1日当たり500gを食べる必要があるというわけです。もちろん、魚や卵など様々なタンパク質類を摂取することで、一日分をカバーするのですが、それでも不足しがちな栄養素になります。赤ちゃんのためにも、浮腫み解消のためにも、積極的にタンパク質を摂取するようにしましょう。

妊婦さんの浮腫み対策その2:カリウムを含む野菜を食べよう

浮腫みを起こす原因の一つに、イオンバランスの不調があります。血液は、塩分とカリウムのバランスを保ちながら水分調整を行っています。塩分の取り過ぎがあれば減らすことも大切ですが、塩分を全くとらないのもよくありません。塩分は適度に摂りながら、バランスを改善させるカリウムを含む食品を積極的に食べましょう。カリウムを多く含むのは、昆布などの海藻類や、りんごなどの果物があります。

妊婦さんの浮腫み対策その3:ゆるめの着圧ソックスですっきり

浮腫み対策といえば、定番なのが着圧ソックスです。履くだけという手軽さで、妊娠前から利用していた女性も多いかもしれません。妊婦になっても着圧ソックスの利用は可能ですが、きつすぎる圧迫は履くのが難しく、血流が低下するために冷えにつながることがあります。妊婦さんに冷えは禁物ですから、適度にゆるめのものを利用しましょう。また、履くために腹部を圧迫しやすくなるので注意が必要です。

妊婦さんの浮腫み対策その4:甘いものはやめよう

妊婦さんにとって避けてほしい食材の一つが、甘いものです。ついつい手が出てしまう甘いものは、浮腫みを起こしてしまう原因を作っています。また、妊娠糖尿病などのリスクも高めてしまうため、お勧めできません。お菓子などに含まれる糖質は、エネルギー代謝の際に体内で代謝水を作ってしまいます。また、血液の浸透圧に影響を与えてしまいます。甘すぎる果物も摂り過ぎにはご注意くださいね。

妊婦さんの浮腫み対策その5:身体は軽く動かすようにしよう

お腹が大きくなってくると、ついつい動くことが億劫になりますよね。同じ姿勢を続けることも浮腫みを作る原因となります。無理のない範囲で身体を動かし、足を使いましょう。また、休むときもクッションなどで足を高く上げるなど工夫しましょう。

ALINCO(アルインコ)  エクササイズ フロアマット 厚さ 9mm EXP150
ALINCO(アルインコ) (2012-04-05)
売り上げランキング: 21

まとめ

妊婦さんが浮腫みを予防するのはかなり難しいことです。起こってしまう浮腫みに対して、できるだけ負担を少なく改善させるようにしましょう。つらい浮腫みも、出産後はすぐに解消する方が多いようです。赤ちゃんが元気に育っている影響ですから、仕方ないのかもしれません。お勧めの浮腫み対策を行いながら、元気な赤ちゃんとの対面を楽しみにしてください。

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Check Also

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