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メタボのおデブ腹

頭痛の原因はダイエット?体質を知りダイエットを成功させるための4つのルール

デブ

ダイエットを始めてから頭痛が起こるのは、血糖値の不安定や栄養不良、脱水などを招いているのが原因です。頭痛には様々な原因がありますが、ダイエットと同時に頭痛が起きるというのであればそのダイエットが問題であることは明らかです。頭痛が起こるのはそのダイエット方法が身体に合っていないというサインであり、一度そのダイエットを見直すべきではないでしょうか?ダイエットとはただ体重を落とすだけではなく、健康的な人生を送るための生活習慣そのものです。頭痛の原因となるダイエットを見直し、正しいダイエット方法のためのルールをご紹介しましょう。

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ダイエットで頭痛が起こってしまう理由は

頭痛おじさん

ダイエットで頭痛が起こる原因のほとんどが、低血糖によるものです。低血糖はエネルギー不足の状態であり脳に必要な糖が不足してしまうと頭痛が起こります。また、脱水による水分不足で急激な血液の濃縮が起こり、血圧が不安定になっていることもあります。頭痛が起こるようなダイエットは健康的ではなく、例え体重が減ったとしてもリバウンドのリスクはかなり高くなるでしょう。また、同時に糖尿病などのリスクが高くなっていることも考えられるのです。

頭痛が起こりやすいのは、低カロリーダイエットや炭水化物ダイエット、酵素断食ダイエットなどがあげられます。他にも、サウナスーツを着用しての運動でも頭痛が起こる場合があります。脳のエネルギー源は血液中の糖であり、極端な低カロリーの食事や断食などによって、エネルギー源が不足してしまうのです。

頭痛も起きずにダイエットが成功する人との違いとは?

頭痛もなくダイエットがスムーズに成功する人と、ダイエット中に辛い頭痛で断念する人の違いは、普段からきちんとエネルギー生産できる身体かどうかにかかっています。ダイエットで頭痛が起こる、痩せにくいという人は、貧血傾向が強い人が多いのです。

貧血傾向が強い人は、エネルギー生産がしにくく低血糖になりやすくなります。そのため、食事の量をセーブしたダイエットや、栄養バランスを無視したダイエットを行うと頭痛などが起こります。

ダイエットを行うのは女性が多いのですが、貧血もまた女性が起こりやすい疾患です。女性は月経によって定期的に血液を失っています。そのため、日々の食事できちんと補う必要があるのです。しかし、ダイエットで食事制限をし、必要な鉄分やタンパク質が不足すると、余計に貧血がひどくなってしまいます。せっかく痩せてもすぐにリバウンドし、痩せにくい体質ともいえます。

貧血だと頭痛を起こし脂肪燃焼もしにくいダイエットになる

貧血は、それだけで頭痛が起こりやすい状態です。更に貧血の状態のままダイエットしても脂肪燃焼しにくいことが身体の仕組みからわかります。

人はエネルギーを作る経路が2つあります。酸素を使わず食事からとりいれる糖質を分解してエネルギーを作る解糖系と、細胞内に酸素を取り込み糖や脂肪などを燃やしてエネルギーを作るミトコンドリア系の2つです。

大きなポイントは、解糖系は酸素が不要で、ミトコンドリア系は酸素がないとエネルギーが作れないという点です。

貧血とは、酸素を運ぶ赤血球が少ない状態です。そのため酸素をつかってエネルギーを作ることが難しくなり、解糖系でのエネルギー生産に偏りがちです。解糖系は食事の糖質を燃やしてエネルギーを作るので、食事の割合としても糖質の量が増えてくるわけです。

普段から食事からとりいれる糖質を頼りにエネルギーを作っているタイプの人が、ダイエットで食事を減らすとどうなるでしょうか?当然、エネルギーを作れなくなってしまいます。脳のエネルギーを補給できなくなり、頭痛が起こるというわけです。

貧血の場合、体内に酸素が不足するために、ミトコンドリア系でのエネルギー生産がうまくいきません。脂肪を燃やすのはミトコンドリア系の回路を利用した時だけ。つまり、貧血だと酸素が不足しているので脂肪燃焼することもできにくいということなのです。

頭痛を起こさない正しいダイエットのための4つのルール

ダイエット中に頭痛が起こる場合は、早目にその内容を見直す必要があります。特に貧血などの原因で低血糖になりやすいタイプの人は、断食ダイエットはお勧めできません。頭痛だけでなく、ひどい場合には倒れる可能性も高いのです。ダイエットで頭痛が起こるようなタイプの人に伝えたい4つのルールがあります。

  • 玄米や全粒粉などの精製されていない糖質を少し摂る
  • 赤身の肉やレバーをダイエットメニューに加える
  • ビタミンB群を摂取する
  • 空腹時間を長くしない

ダイエット中に頭痛を起こさないようにするためには、十分なエネルギーを食事から補充するか、体内でエネルギーを作れるようにすることです。
玄米や全粒粉は血糖値を緩やかにあげるため、太りにくいものです。とはいえ、沢山食べたら太りますので注意しましょう。貧血を改善しなければ、ダイエットの効率はかなり悪くなります。赤身の肉なども食事に含めることで、鉄分不足を解消するようにしてください。手っ取り早くサプリメントで鉄分を補ってもいいですね。
ビタミンB群はエネルギーを作る際の補酵素として働きます。食事でとるべきビタミンですが、不足しがちになるためサプリメントを利用しましょう。一般の食材としては豚肉に多く含まれます。
低血糖を起こしやすい人が食事を減らし、また長時間空腹でいると、エネルギーが不足します。間食を利用して、空腹時間を減らしましょう。ダイエットの方法としては、一日分の食事量を前もって準備し、それを間食を含めて分割しながら食べる方法がお勧めです。そうすることで、ダイエットに取り組みながら頭痛をおこす低血糖状態を避けることができますよ。

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まとめ

頭痛を起こしながらダイエットをしていても続きませんよね。ダイエットを成功させるためにはある程度の期間が必要ですが、頭痛や体調不良を起こしながらであれば、意志とは関係なく中止せざるを得なくなります。まずは、自分自身の体調を第一に、痩せにくい体質の人は貧血改善から取り組んでみてはいかがでしょうか?

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