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睡眠不足で肥満の原因になる!?その構造と対処方法について

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睡眠不足の状態が続くと肥満の原因となります。睡眠不足は体内における様々なホルモンのバランスを乱してしまい、結果として食事量が増えるなど、肥満が促進されることとなります。

本稿では、睡眠不足と肥満の関係の説明とその対処方法について述べていきます。

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睡眠不足で肥満になる!?

睡眠不足の男性

睡眠不足が肥満の原因となるということをご存知でしょうか。

睡眠不足は実は肥満と密接な関係にあります。あるアメリカの研究によると、平均睡眠時間が少ないほど肥満となる確率が高くなるという研究結果があります。

一般的なイメージとして、肥満といえば、「食っちゃ寝」などと悪く言われるように、長く眠って食事の量が多いなどの場合になりやすいというイメージがあると思われます。しかし、科学的な研究結果によれば、睡眠不足の傾向がある人の方が長時間睡眠をとる人より肥満傾向が強いということです。つまり、睡眠不足は肥満を誘発します。睡眠不足が肥満の原因となるのは一体なぜなのでしょうか。

睡眠不足が肥満の原因となる構造・体内のホルモンの働き

私たち人間の体ではホルモンという物質が重要な働きを果たしています。

ホルモンという物質の働きが減退・低下すると健康を害するなど体の色々な箇所で問題が生じるようになります。睡眠不足が肥満の原因となるのも、ホルモンの働きが影響してきます。

つまり、私たちの体には、空腹を感じるグレリンというホルモンが存在しています。また、一方で、満腹を感じて食事をやめることを指令するレプチンというホルモンも存在しています。睡眠が十分であればこのグレリンとレプチンは健全に体内で活動をしています。

しかし、睡眠不足となると、この2つのホルモンのうち、グレリンの量が増えます。グレリンは空腹感を高めますので、食欲が増えてしまいます。その結果、食事量・間食の量が増えてしまい、結果として肥満につながることになります。このようにして睡眠不足は肥満の原因となることになります。

さらに、このグレリン・レプチンとは異なったホルモンも肥満の原因として作用します。体内にはコルチゾールというホルモンもあります。コルチゾールはインシュリンの分泌を促進させる物質です。インシュリンは脂肪の合成をする働きをするので、脂肪がたまり、肥満を促進させてしまいます。このように睡眠不足は体内における様々なホルモンの働きを乱し、結果として肥満の原因となるという構造が出来上がっています。

睡眠不足による肥満を防止するためには

では、このように睡眠不足と肥満には大きな関係があるとして、睡眠不足による肥満を解消したり、防止するためにはどのようにすれば良いのでしょうか。

睡眠不足による肥満を解消したり、防止するためには、何より睡眠不足を解消すればよいということになります。睡眠不足の解消によってレプチンやコルチゾールの働きが正常化し、食欲が促進されるという状態から解消されることとなります。睡眠不足が肥満の原因なのですから、睡眠不足の解消が肥満防止の方法であることは明らかです。

とはいえ、実際には仕事など様々な現実的な理由から睡眠不足を解消することが難しい方もおられると思われます。その場合には、睡眠不足の状態でも肥満にならない方法を検討することが必要です。

睡眠不足を原因とする肥満については、睡眠不足それ自体が肥満の原因となっているわけではありません。睡眠不足からくるホルモンバランスの乱れによって、食欲が増進されてしまうことなどが主要な原因です。とすれば、食べてもあまり肥満に影響を与えない食事を摂ることで、睡眠不足の状態でも肥満を防止することが可能となります。

具体的には、ダイエットスープ、こんにゃく麺などダイエット用食品を常備しておくこと、ノンカロリーの炭酸飲料など一時的な満腹感を得ることができる飲料を用意しておくことなどが睡眠不足による肥満を防止するうえで効果的です。その他、睡眠不足のために食事をとってしまうことを前提に、運動時間を毎日取るようにすることなども重要ということができます。

このように睡眠不足であることを認めた上で、肥満を防止するという方法もひとつの方法ということができます。忙しい現代人にとって、常に睡眠不足がない状態を作り出すということは現実的ではないため、睡眠不足状態を肯定した上で、肥満防止のための別の方法を探るということも一つの有益な方法です。

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まとめ:睡眠不足と肥満の関係

以上述べましたことをまとめますと以下のようになります。

  • 睡眠不足は肥満の原因となる。その構造は体内のホルモンバランスが乱れることによって生じてしまう
  • 睡眠不足による肥満を防止するためには、睡眠不足が続いて空腹になってしまったときに高カロリーの食事や間食をとることをやめて、ダイエット食品などで対応する
  • その他睡眠不足状態を肯定した上で、軽い運動を生活に織り交ぜるなど他の方法による肥満防止に努める

このようにして睡眠不足による肥満を防止・解消することが望まれます。

肥満は高血圧など様々な病気の引き金となる可能性があります。睡眠不足を解消し、肥満を防いで健康的な毎日を送られてください。

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