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ケーキを食べる女性
ケーキを食べる女性

妊婦さんのむくみには要注意!むくみへの5つの対策

ケーキを食べる女性

妊婦さんの悩みに多いのが「むくみ」です。ある調査によると約半数の妊婦さんがむくみを経験しているという結果がでているほどです。

普段、むくみなど経験したことがないのにどこか身体に悪いところがあるのでは?と心配になる妊婦さんも多いのではないでしょうか?妊婦さんの身体は、普段と比べてむくみがでやすい状態になっています。このためむくみが生じやすくなるわけですが、むくみの状態がひどい場合は妊娠中毒症が心配されるなど、気を付けなければいけない症状でもあります。

本記事では、妊婦さんがむくみやすくなる原因、妊婦さんのむくみへの対策をご一緒に考えてみましょう。

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妊婦さんがむくみやすくなる原因

美女

妊婦さんにむくみが生じやすくなる原因は、様々です。ここでは、むくみとはどのような状態か?妊婦さんのむくみの原因についてご紹介します。

むくみとは?

むくみとは、身体に余分な水分が溜まってしまっている状態をいいます。足首の少し上を強めに5秒ほど指先で押してみてください。指を放しても凹んだままもどらない場合、これがむくみです。

それでは、なぜ身体に余分な水分が溜まってしまうのでしょうか?これについて考えてみましょう。

私たちの身体は細胞が集まってできています。細胞は活動を維持するための栄養分や酸素を血液から受け取り、老廃物や二酸化炭素を血液に戻しています。血液と細胞の間で栄養分や不要物の受け渡しをする際、血液内の血しょう成分細胞間液となり、細胞の間に入ってこの役割を担っているのです。

細胞間液は、通常なら不要物を回収した後は再び血しょう成分となり血管やリンパ管を通って心臓に戻ります。しかし、血液やリンパ液の流れがなんらかの原因で滞ってしまうと、細胞間液が細胞の間に留まってしまい、これが結果としてむくみにつながるのです。

また、水分は私たちの身体にとって必要なものですが、多すぎるとむくみにつながります。身体の水分を排出する働きの低下もむくみの原因のひとつです。

妊婦さんのむくみの原因

ここまでに、むくみとはどのようにしておこるものであるのかを見てきました。それでは次に、妊婦さんのむくみが起こる具体的な原因をみてみましょう。

  • 妊娠に伴う身体の変化:妊婦さんは赤ちゃんに血液を送るため普段より血液量が増えます。このため、腎臓の働きが追い付かなくなりむくみが生じやすくなります。また、ホルモンの影響で皮下組織に水分を溜め込みやすくなったり、赤ちゃんが大きくなり骨盤内が圧迫され下半身の血流がわるくなったり、ということもむくみやすくなる原因です。
  • 運動不足:妊婦さんでつわりなどが強かったり、妊娠後期でおなかが重くなったりすると、運動量が減ってしまう傾向があります。血液の流れは筋肉の動きによるポンプのような効果に助けられているため、運動量が減ると血流が悪くなりむくみにつながります。
  • 衣服による締め付け:赤ちゃんがおおきくなるにつれお腹が大きくなると、衣服がだんだんと窮屈になり身体を締め付けている場合があります。身体が締め付けられると血流が悪くなるため、むくみにつながります。
  • 塩分の摂り過ぎ:妊婦さんだけに限りませんが、体内に塩分が多くなると身体が水分を余分に溜め込もうとするため、むくみが生じます。
  • 身体の冷え:これも妊婦さんに限ったことではありませんが、身体の冷えもむくみのおおきな原因です。身体が冷えると、血流が悪くなるためむくみが生じやすくなります。

ここまで、妊婦さんのむくみの原因についてみてきました。むくみの原因がわかれば、対策にもつながりますね。それでは、次に妊婦さんのむくみへの対策をご紹介しましょう。

妊婦さんのむくみへの対策

妊婦さんのむくみへの対策は、これまでにご説明したむくみの原因を解消することです。むくみの原因を解消するためには、具体的にどのような方法を取ればよいのか次にご紹介します。

妊婦さんのむくみへの対策その1:ウォーキング

おなかが大きくなり自由な動きが制限される妊婦さんにとって、ウォーキングは大切な運動になります。買い物や検診など、身体の負担にならない距離を歩いてみてはいかがでしょうか?よい気分転換にもなりそうですね。

ポイントはのんびりでも手足を意識的に振って、疲れたときには深呼吸をして呼吸を整えながら歩くことです。

ただし、疲れているときや、歩いていておなかが張ってきたときなどは、無理をしないようにすることも大切です。

妊婦さんのむくみへの対策その2:身体を温める

足や手首、首もとなどを冷やさないようにすると、身体の温まり方は格段によくなります。

入浴などでも身体を温めることができますが、のぼせやすい妊婦さんに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、のんびりと足をつけてみてください。身体も温まり、リラックスできますよ。

妊婦さんのむくみへの対策その3:リンパマッサージ

リンパマッサージで、リンパの流れをよくすることはむくみ対策にはとても効果があります。
【マッサージの方法】

  • 1:足首を掴んで内回し、外回し(無理のない範囲で)
  • 2:足首から膝下に向けて、親指以外の4本の指で軽くさすります。強い力は必要ありません。
  • 3:膝を曲げて、親指を膝の側面に当て残り4本の指で膝裏を押します。
  • 4:ふとももの外側を両手のひらを重ねて押さえ、時計回りにマッサージします。終わったら、内側も同様に行います。

妊婦さんのむくみへの対策その4:カリウムを摂る

塩分(ナトリウム)が過剰になると、むくみにつながることはよく知られていますね。カリウムには余分なナトリウムを尿として排出する働きがあるため、むくみの対策としてとても有効です。

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

カリウムには水に溶けやすい性質があります。野菜などを煮た場合は、煮汁も飲むようにするとむくみ対策には効果的です。

妊婦さんのむくみへの対策その5:十分な睡眠

妊婦さんは赤ちゃんの成長のために栄養がたくさん必要だったり、大きくなったおなかのバランスを取ながら動くために無意識のうちに体力を消耗したりしています。

また、妊娠をきっかけに生活環境が変わったり、出産や育児に対する不安などストレスもたまりやすくなっています。ストレスがたまるとホルモンのバランスが崩れ、これが体調の崩れからむくみにつながります。

体力の回復、ストレスの軽減のためには十分な睡眠がとても大切です。

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まとめ:妊婦さんのむくみ対策は「自分の体をいたわること」

妊婦さんのむくみは、妊娠による身体の変化、運動不足、身体の冷えなどからおこります。これらへの具体的な対策をもう一度まとめてみましょう。
【妊婦さんのむくみへの対策】

  • ウォーキング
  • 身体を温める
  • リンパマッサージ
  • カリウムを摂る
  • 十分な睡眠

妊婦さんは、新しい命を自分の身体のなかで育んでいます。これは、とても幸せなことですが、とても大変なことです。妊婦さん自身の身体、気持ちには知らず知らずのうちに負担がかかっています。産まれてくる赤ちゃんのことを考えるときには、少しだけご自分の身体のことも気遣ってあげてくださいね。

本記事が、幸せな妊婦さんのために少しでもお役に立つことを願っています。

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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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