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お腹痛い男
お腹痛い男

腰痛を悪化させないために効果的な3つの栄養素

お腹痛い男

腰痛になると、今まで何も考えずに行えていた日々のあらゆる動作がとてもつらいものになってしまいます。一度なってしまった腰痛をこれ以上悪化させないようにするために、病院や整骨院の治療をはじめ、ストレッチや姿勢の改善など、さまざまな対策方法があります。その中の一つに食事による対策もあります。これは、食事で体質改善をすることによって、腰痛を改善に導くというものです。

腰痛を悪化させないために効果的な栄養素が3つありますので、これから紹介します。毎日の食事に少しずつ取り入れて、腰痛の改善を図りましょう。

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ビタミンB1

痛がる男

腰痛に効き目のある成分として代表的な栄養素に、ビタミンB1があります。ビタミンB1には、糖質をエネルギーに変え、神経や筋肉の機能を維持する働きがあります。また、筋肉や神経の疲労を緩和する働きもありますので、腰痛を悪化させないという効果が得られます。

ビタミンB1を多く含む食品には、豚肉、小麦胚芽や玄米などの穀類、落花生、大豆、うなぎなどがあります。ビタミンB群には相互作用がありますので、ビタミンB1だけ単独で摂取するのではなく、その他のビタミンと一緒に摂取するとさらに高い効果が得られます。ビタミンB1の吸収を高める食事の例では、こんぶやわかめ、ねぎ、にんにく、緑黄色野菜などが挙げられます。

糖質をエネルギーに変える酵素の補酵素としての働きがあるビタミンB1は、ビタミンB群の中で最も欠乏しやすいと言われています。ビタミンB1が欠乏すると、腰痛や筋肉痛、疲れやすい、疲れがとれない、不眠、記憶力や集中力の低下、眼精疲労、手足のしびれやむくみなどの症状が現れます。特にアルコール類をよく飲む人や甘いものが好きな人、清涼飲料水をよく飲む人はビタミンB1が欠乏しがちになります。これらの食品をできるだけ控えて、ビタミンB1を多く含む食品をたくさん摂るようにしましょう。

ビタミンB12

ビタミンB12は水溶性のビタミンであり、腰痛に効果があると言われている栄養素です。ビタミン12には神経系の働きを維持する働きがあり、末梢神経が傷ついて起こる腰痛に対して、ビタミンB12のメコバラミンが傷ついた末梢神経を治してくれます。

ビタミンB12は、レバーや肉類、魚介類、牛乳、チーズ、卵などに多く含まれています。ビタミンB12は体内に貯蔵することができ、蓄えられたビタミンB12で約3年は身体がもつと言われています。しかし、一度欠乏してしまうと悪性貧血を起こしてしまい、めまいや立ちくらみ、動悸だけでなく、神経症状なども起こります。ビタミンB12が不足しても、すぐに症状が現れず、気づくまでに時間がかかってしまいますので、注意が必要です。腰痛や貧血がある場合には、ビタミンB12が不足していることが原因で起こっていることもあります。

ビタミンB12は動物性の食品に含まれていますので、植物性の食品からはほとんど摂取することができません。野菜が好きな人やダイエット中の人はビタミンB12が不足していることが考えられますので、意識的にビタミンB12を摂取するようにしましょう。

ビタミンE

ビタミンEは老化を防ぐビタミンとして有名です。また、血液をサラサラにする効果もあり、動脈硬化や脳梗塞、心筋梗塞などを予防する効果もあります。さらに、筋肉の硬直を和らげたり、生殖機能を正常に保ったりする効果もあり、腰痛に欠かせない成分と言えます。

腰痛の原因の1つに、血行障害があります。ビタミンEには、毛細血管を拡張して血液の流れをよくする働きがありますので、摂取することで腰痛を改善する効果が期待できます。血行がよくなることで、筋肉にたまった乳酸などが運び出されて、筋肉に酸素や栄養分が届けられ、筋肉のコリを和らげることができます。

ビタミンEを多く含む食品には、緑黄色野菜やアーモンド、米ぬか油、紅花油、カボチャ、にら、ほうれん草、はまち、うなぎなどがあります。

ビタミンEが不足すると、身体全体の老化が進行してしまい、当然腰痛もひどくなります。腰痛を悪化させないためには、ビタミンEの摂取が欠かせません。

まとめ:腰痛を悪化させないために、ビタミンB1、B12、Eをたくさん摂取しよう

腰痛を悪化させないために効果のある栄養素は、ビタミンB1、ビタミンB12、ビタミンEです。
豚肉や大豆などに多く含まれるビタミンB1は、筋肉や神経の疲労を緩和する働きがあります。レバーや肉類、魚介類に多く含まれるビタミンB12は、傷ついた腰の末梢神経を修復する働きがあります。緑黄色野菜やアーモンドなどに多く含まれるビタミンEは、血行をよくする働きがあります。

これらの栄養素を多く摂って、身体の中から腰痛改善をするようにしましょう。

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