Home / 健康 / 健康全般 / 頭痛 / せっかくの週末が頭痛で台無し!週末型頭痛対策の6つのポイント
頭痛の男性
頭痛の男性

せっかくの週末が頭痛で台無し!週末型頭痛対策の6つのポイント

頭痛の男

 

やれやれやっと週末。遊びにでも行こうかと思ったら激しい頭痛が!なんてことありませんか。頭痛持ちの方の中には週末になると決まって頭が痛くなるなんて人、多いようです。

こちらでは、週末型頭痛の原因と対策方法をご紹介します。

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週末型頭痛とは

週末型頭痛とは

頭痛の女性

そもそも片頭痛は環境の変化に敏感な脳の持ち主がなりやすい病気。睡眠不足、ストレスで誘発されますが、過度の緊張の最中には起こらず、緊張がほぐれた後に起こることが多いため、「ウイークエンド頭痛」とも呼ばれています。まるで頭の中に心臓があるかのように、ズキンズキンと頭が痛くなるのが片頭痛です。それは脈打つような頭痛であり、頭の片側だけ痛む場合もありますし、両側で痛む場合もあります。吐き気や嘔吐も伴う場合もあります。

週末型頭痛の原因

緊張やストレスから解放されて緊張がとけてほっとした時、すなわち土曜・日曜などの週末に、収縮していた筋肉と血管がリラックスすることによって一気に血管が拡張するため、血管由来の頭痛である片頭痛を引き起こすと考えられます。

通常、ストレス時は交感神経が働いて脳の血管が縮みます。そしてストレスから解放されると副交感神経が働き、脳の血管が広がります。しかしストレスが強い状態が長い場合、緊張のため交感神経が過剰に働きます。 すると、脳の血管が強く縮むことにより、ストレスから解放された時でも血管の広がりが所々で出来なくなっています。 すると血液の流れがそこで悪くなるようになり、そのため心臓の拍動がそのまま頭で感じてしまうのです。あのズキンズキンという拍動は、広がっている血管から縮んでいる血管に血液が流れるため、そこで血液を止められているような状態の痛みです。

週末型頭痛の対策

週末型頭痛を予防する

食生活に注意する
日ごろの食生活では、血管を広げる成分が多く含まれるチョコレートや赤ワイン、発色剤が添加されているハムなどは、取り過ぎに注意しましょう。反対に、血管の働きや神経機能を整えるマグネシウムやカルシウム、ビタミンB群などは摂取を心掛けるのが大事です。大豆やゴマ、ワカメなど、和食によく使われる食材には、片頭痛の予防に効果的なものが多いそう。週末のリラックス状態を少し抑えるためにコーヒーなどのカフェイン入り飲料を飲むのも対処方法の一つになるそうです。

有酸素運動
元から治す方法として簡単に効果があげられるものに有酸素運動があります。人と会話が出来る程度の軽い有酸素運動(ウォーキングやスロージョギング)をすることで脳内の酸素利用能力が徐々に上がってきます。そうすると脳の血管が拡張しても神経が敏感に察知して頭痛が起こるということが少なくなります。実際、軽い有酸素運動を無理なく続けていくという実験で片頭痛の症状が軽減し、治った人もいます。

生活のリズム
休みの日にも普段通りに起きて、3度の食事をきちんと取ることも大事です。ゲームなどで軽く緊張状態を作るのも良いそうです。

ストレスをためない
ストレスをためないようにするというのはなかなか難しいものですし、ある程度の緊張感は効率アップのためにも必要なものですよね。しかし、週末型頭痛を解消するためには普段の生活でのストレスを減らすことも大切です。一度、現在の状況を見直してみるのはいかがでしょうか。自分に合ったストレス解消法を探してみてください。またできれば木曜日くらいから徐々に仕事をペースダウンして、ストレスをため込まないようにするとよいでしょう。

光や音に注意する
片頭痛になる人は、光や音に過敏になりやすく、その刺激で頭痛を誘発することもしばしばです。日差しの強い日はサングラスをかける、大きい音がする場所へのお出かけは避けるようにするなどの対策をするとよいでしょう。また、人混みによっても頭痛が起きたり気分が悪くなることがありますので、外出先は比較的ゆっくりできる場所を選ぶようにしましょう。

人によっては、片頭痛の前兆として、視界にギザギザした光の輪が見えるという場合がありますが、それが見られ始めたら、静かで暗めの場所で安静にするようにしましょう。動き回ると悪化する傾向にありますので、注意しましょう。

起きてしまったら

片頭痛が起きた時には、周囲の光や音などの刺激で、症状が悪化することがある。明かりを消したり、カーテンを引いたりして部屋を暗くし、安静にする。ぬれタオルを頭に当てて、冷やすのも効果的だ。痛みがある時や、痛くなりそうな時は、入浴や運動、マッサージ、飲酒などは控える。

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まとめ:週末型頭痛の効果的な対策方法

週末型頭痛はいわゆる片頭痛です。週末、ストレスから解放されて、収縮していた筋肉と血管がリラックスすることによって一気に血管が拡張するため、血管由来の頭痛である片頭痛を引き起こすと考えられます。効果的な対策方法をおさらいしておきましょう。

6つのポイント

  • 食生活に注意する
  • 有酸素運動
  • 生活のリズム
  • ストレスを溜めない
  • 光や音に注意する
  • 応急処置:暗く静かにして頭を冷やす

せっかくの週末、頭痛にわずらわされることなくゆっくりしたいものです。記事を参考に週末型頭痛を予防する方法を行っていきましょう。

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Check Also

頭痛の女性

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