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交通渋滞、車

頭痛やイライラをおこすホルモンを整えて快適に過ごすための2つのポイント

交通渋滞

頭痛が起こるとイライラする、イライラしていると頭痛になるという時、ホルモンバランスが崩れています。イライラするのは精神的なストレスが原因のことが多いですよね。それ以外にも、食事の内容や、気圧の変化などでもイライラしやすくなり、頭痛が起こりやすくなります。頭痛やイライラが続くと、様々な病気のリスクを上げてしまいます。ホルモンと頭痛の関係、イライラが起きてしまう原因を理解し、自宅でできる対策に取り組みましょう。

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頭痛やイライラを作るホルモン

頭痛の男

頭痛やイライラがあると、どうしようもない不快な気持ちになりますよね。コントロールできればいいのですが、できないからこそ辛いと感じます。精神的なストレスがあってイライラが生まれ、頭痛が起こると感じがちですが、全く関係ない状況でもイライラする時があります。友達と遊んでいるのに、イライラしたり頭痛がする…休日に自宅でゆっくりできる環境なのにイライラする…そういうことはありませんか?

実は、このイライラや頭痛をおこすのはホルモンの影響なのです。もちろん、ストレスによってホルモンが分泌されることがほとんどです。しかし、精神的なストレス以外にもちょっとした興奮状態が続くと同じようなホルモンが分泌されます。また、女性であれば女性特有のホルモンが分泌されるので、その影響で男性よりもイライラや頭痛が出やすくなってしまうのです。

頭痛やイライラはストレスピークの信号…アドレナリンによる興奮過多

精神的なストレスを感じるとイライラしますよね。そのうちに頭痛が起こったりします。イライラが起こる時がストレスを受けている時と感じますが、実際には、頭痛やイライラが起こるころにはすでにストレスはピークになっている時なのです。

ストレスを受けると、生命を守るために闘争(逃走)ホルモンと呼ばれるアドレナリンが分泌されます。アドレナリンが分泌されると、血圧や体温が上がり、鼓動が早くなります。神経伝達物質を沢山分泌しながら、脳からの伝令がスムーズに行われるように調整します。そうして、敵と対峙するための準備を行うのです。ストレスを感じた時点で、いつでも戦ったり逃げたりできるような準備ができます。しかし、そのストレスが長時間続いてしまうと、血管が収縮したまま脳への血流が悪くなります。また神経伝達物質の分泌がピークを超え、逆にスムーズな伝達ができなくなってきます。これが頭痛やイライラとなって表面化するのです。

頭痛やイライラはストレスがピークになってからしか表面化しません。それまでは、身体の中で必死に調整してくれているのです。このイライラや頭痛が長く続くというのは、かなりの身体的な負担になっていることを知っておきましょう。

月経前でイライラと頭痛…女性ホルモンのバランスが崩れている証拠

女性に多いのが、月経前の頭痛とイライラです。女性ホルモンとしてエストロゲンとプロゲステロンがあり、月経前に増えるのがプロゲステロンです。プロゲステロンは排卵後から月経前に多く分泌されるホルモンで、妊娠するとそのままプロゲステロンが増えた状態が続きます。つまり、妊娠をサポートするホルモンというわけですね。
月経前にはこのプロゲステロンが増えるのですが、実はプロゲステロンはアドレナリンなどの副腎皮質ホルモンの前駆体としても使用されています。月経の周期に合わせて必然的に増えたホルモンはアドレナリンなどを作りやすい状態にしてしまいます。ちょっとしたストレスが大きく作用して、イライラや頭痛を起こしやすくするというわけです。

ホルモンバランスを整えて頭痛やイライラを緩和させる2つのこと

頭痛やイライラの最初の原因はストレスにありますが、ストレスをすべてなくすことは不可能ですよね。できるだけ不快なイライラや頭痛を無くすために、ホルモンバランスを整えてみましょう。

アドレナリンを減らすなら日常の刺激を減らすこと

イライラや頭痛を作る一番の刺激はアドレナリンによるものです。アドレナリンは興奮した時に分泌され、自律神経の交感神経を刺激しています。ストレスや疲れ、寝不足などでもアドレナリンは分泌されますし、ゲームや携帯に集中している時も同じです。自分にとっては楽しいことでも、ストレスとして反応することも多いのです。

普段からアドレナリンを沢山出し続けていると、すぐにピークになりやすくなります。そうなるといつもイライラしやすく、頭痛を起こします。このような生活を見直すことが一番のイライラ対策です。何かをして変化をおこすのではなく、まずは今やってしまっていることをやめることが大きな変化につながります。

減らすべき日常の刺激は沢山あります。

  • 長時間のテレビやゲーム
  • 携帯電話を見続ける
  • アルコールやカフェインの刺激
  • ずっと音楽を聴いている
  • イヤホンを使って音楽を聴く
  • パソコンでの長時間の作業
  • 身体を冷やしているく
  • 寝不足

などなど…。日常を振り返っていかがでしょうか?できるところから、一つでもやめて刺激の少ない生活に取り組んでみてください。

食事のバランスを整えてホルモンを調整する

女性ホルモンやアドレナリンなど、ホルモンを作る材料になるのはコレステロールです。このコレステロールが不足すると、ホルモンバランスが悪くなってしまいます。コレステロールは高すぎることばかりが問題視されていますが、コレステロール値が低い人ほど短命で精神疾患になりやすいことがわかっています。また、コレステロールは体内で作る量が多いため、食事でとる分はさほど影響しないというのが最新の情報です。

コレステロールを気にしすぎて卵や肉類を控えている人は、イライラしやすくなりますよ。動物性食品である肉や魚、卵などしっかり摂るようにしましょう。

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まとめ:ホルモンバランスが頭痛やイライラを緩和させるカギ

頭痛やイライラは不快で嫌なものです。なぜイライラが起こるのかなどの理由がわかれば、対策しやすくなります。ストレス元を断ち切るのは難しいかもしれませんが、自分自身のホルモンバランスを整えることで、ストレスによる影響に耐えられる心身を作りましょう。いつも爽やかで快適な生活になりますように。

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Check Also

頭痛の女性

授乳中に起こる頭痛の原因と対処法

無事出産を終えて、育児に追われ …

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