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頭痛の男
頭痛の男

断食のメリットと断食時に頭痛がおきる理由

頭痛の医者

 

断食とは食事を一定期間経つものですが、最近では特定の食品のみを、例えば酵素ドリンクのみを摂取するものや、特定の野菜のみを摂取するものや、玄米のみを摂取するものといったように、半断食・ソフト断食といったものも主流となってきました。しかし、きちんとした知識もないままに断食を始めてしまうと健康に逆効果な場合もあります。

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断食が体に及ぼす影響

断食のメリット

頭痛おじさん

デトックス効果
間違った食生活を続けていると体に本来備わっている肝臓の解毒システムが低下します。すると細胞の働きを邪魔する毒素=有害物質(食品添加物、薬品、貴金属など)が主に脂肪などに蓄積されるのですが、断食をすると脂肪が燃えるため、毒素も排出されます。

脂肪燃焼
体のエネルギー源である食べ物が入ってこないと、体は脂肪や肝臓に蓄積されているグリコーゲンをエネルギーとして利用するようになるため、脂肪の分解=燃焼が進みます。

免疫力の向上
断食により内臓が休まり、腸内環境が整うと、免疫力の担い手である血液中の白血球などが活性化します。同時に断食中は、普段食べ物の消化に使われているエネルギーが免疫系と組織再生のプロセスに回るので、免疫力が向上し、弱った細胞も正常に生まれ変わります。

内臓の働きの回復
現代人は過食になりがち。食を断つことで内臓は休息を与えられ、また普段消化吸収に費やされているエネルギーが組織の再生に使われるようになるため、機能の回復が望めます。

腸内環境のリセット
肌荒れやアレルギーの元凶ともいわれる腸内環境がリセットされ、善玉菌が増えて腸内の環境が整います。同時に、断食中は排泄力も高まり、腸内に溜まっていた老廃物や食べ物のカスが排泄されます。

断食反応とは

脂肪は炭水化物がない状態で燃焼すると不完全燃焼をおこし、ケトン体という中間物質を生成します。このケトン体は、酸性の性質を持っていますが、人間の体は弱アルカリ性ですので、酸性の物質が増えることを嫌い、酸性の物質を排泄しようと働きます。ここで、酸性である胃酸も排泄されるため、吐き気がでます。また、ケトン体は断食中の脳のエネルギー源となるのですが、脳がケトン体に慣れていないので、拒絶反応として頭痛になります。

断食中の目眩は、体の水分が抜けて、血流も少なるため脳貧血を起こすためで、決して低血糖ではありません。これらの断食中の体調不良を断食反応というのですが、断食反応ではない危険な症状があるため、何も知らずに断食を行うと危険なわけです。

頭痛が起きてしまったら

断食で頭痛になったような場合は、栄養の補給が必要です。ただし、急激に多くの糖分を取ると言う事は血糖値の急上昇・急下降を招きますので注意が必要です。身体への吸収がいいからと、水分補給を兼ねてポカリスエットなどのスポーツドリンクを飲むのは禁物です。もちろん、断食による頭痛は水分不足からおこっているわけではないので、水分を多量に摂るのもいけません。血液中の糖分がより薄まって、逆効果になります。

断食中の頭痛対策として有効なものは、精製していない糖分です。特に断食中にオススメなのは、はちみつです。はちみつは、ミネラルが豊富なうえに、適度な糖分になっていますので断食に向いている食品です。少量摂取してみてください。果物も自然の物なので良さそうに思われるかもしれませんが、果糖は吸収が早いため血糖値の上昇も急激に引き起こすため、やはり避けた方がいいものです。

断食を行うポイント

時間にも心にも余裕がある時に

食べないという行為自体が一つのストレスに成り得るので、心が疲れている時や仕事が忙しい時はおすすめできません。また、断食を始めると頭痛、吐き気、腰痛などいわゆる断食反応が出てくる場合がありますが、体に無理がかかるとその反応が強く出やすく挫折しがちです。

回復食が重要

断食をすることで身体がエネルギー不足となり、かえってエネルギーをためこもうとしてリバウンドという現象がおこります。このリバウンドを避けるため、断食後は一定期間の回復食が必要です。回復食とは、断食後いきなり普通の食生活に戻るのではなく少しずつ摂取カロリーを増やす、また消化の良いものから摂取してゆくものです。一般には、断食した日数と同じ日数は回復食で過ごす必要があるといわれています。

途中でやめることも大事

軽い軟便や眠気ぐらいならいいですが、強い頭痛や吐き気、腹痛、湿疹が起きたら要注意です。無理して我慢しないで断食を辞めたほうが賢明です。もちろん頭痛の薬を飲むなどと言うのも、空っぽのお腹にとても負担をかけることになり、最悪急性胃炎などにもなりかねません。

専門家に任せよう

最近は「プチ断食」といって、痩せるために断食に取り組む方が増えています。しかし、断食はシッカリした指導のもと行わないと、痩せるどころか深刻な健康障害を招きかねません。断食に成功するためには、多くの専門知識と経験を必要とするので、病院やホテルで実施されているプランを利用しましょう。

まとめ:断食時の頭痛は注意!

断食にはデトックス、脂肪燃焼、免疫力の向上、腸内環境のリセットなど、数多くのメリットがあるといわれます。しかし断食反応として頭痛、吐き気が起こることがあります。自宅で断食をするにはリスクがあります。対応をおさらいしましょう。

自宅断食で頭痛になってしまったら

  • はちみつなど少量の精製していない糖分を取る
  • スポーツドリンクを飲むのは禁物
  • 水分を大量に摂らない

専門家の指導のもとに行わないと深刻な健康障害を招きかねません。病院やホテルで実施されているプランを利用しましょう。

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