【低栄養が引き起こすもの】生活習慣を見直そう
「低栄養」という言葉を聞いたことはありますか？
およそ想像しやすいかもしれませんが、俗にいう栄養失調の状態のことを言います。
今の日本の食糧事情で栄養失!?と思う方も多いかもしれませんが、実は今、シルバー世代以降の人にとても増えていると言われています。
3食しっかり食事をしているにも関わらず、知らず知らずの間に陥ってしまう「低栄養」とはどういう状態なのでしょうか。
今回は低栄養について説明したいと思います。
目次
低栄養の状態とは？
低栄養とは、血液中のたんばく質が不足している状態です。
そのため、体型や食欲などから判断がしにくいといった特徴があります。栄養に気を使っている人や、3食きっちり食事を摂取している人にも起こる危険があり、平成の栄養失調ともいわれています。
たんばく質は、血液や血管、筋肉、免疫細胞をつくる材料となるため、不足すると、生命に関わる深刻な疾患を招く恐れがあります。
たんばく質が不足しているかどうかは、血液検査によって分かります。
健康診断を受けている方は、健診結果をご覧ください。
血液中のアルブミン（Alb）値が3．5g/dl以下の場合、たんばく質不足（低栄養）の疑いがあります。
低栄養の主な原因
1.身体的側面
筋力の低下などから、長距離の歩行や重たい物を運ぶ事が難しくなったり、億劫に感じる事が増えると、買い物に行っても惣菜やインスタントの物などを購入するようになり栄養が偏ってしまいます。
また、噛む力や味覚の低下といった口腔機能の問題や、下痢や便秘などの消化吸収機能の問題からも食欲が低下することもあります。
2.社会的側面
独居生活や社会的孤立からなる、閉じこもりなどの原因により、買い物などに外出する回数が減ります。
また、経済的に困窮している場合も、生鮮食品の購入を控えたり、食べる量を控えたり、偏ったりすることにつながります。
3.精神・心理的側面
高齢者は家族やペットなどの死による喪失体験から精神的ストレスを受け、食欲が低下する事が多くみられます。
こちらに関して高齢者だけではなく若い人にも言える事です。
高齢者の喪失体験は、身体的な衰えからも生じます。
「歩くのが以前より遅くなった」「食べるときにむせたり食べこぼしたりするようになった」などの喪失体験からも精神的ストレスを感じます。
これらの体験が原因で、ほかの人との関りを閉ざしてしまい、孤立感などからの精神的ストレスにつながる場合もあります。
上記の他にも認知機能の低下により、同じ食を何度も買ったり、同じような食事ばかりを作って摂取する事で栄養が偏ってしまい、低栄養となる事も増えてきています。
低栄養の症状
低栄養になってしまうと、身体には色んな症状が現れます。
ここでは具体的な症状を紹介します。
①体重の減少
一番わかりやすい症状です。身体に必要な栄養が足りないと脂肪や筋肉などを分解してエネルギーに変えようとしてしまいます。そのため脂肪や筋肉量が減少し、体重も減少してしまいます。
②体力の低下
筋肉量の低下に伴い、歩行が遅くなったり長い距離の歩行が辛くなるといった体力の低下がみられます。そのため体を動かすことが億劫になり、ますます体力が低下し、悪循環に陥ってしまう恐れがあります。
③元気が出なくなる
食べる事にも多大なエネルギーを必要とします。そのため低栄養になると食事を摂る事にも疲れてしまい、食欲不振を招くことで摂取量も減り、活気が失われてしまいます。
④免疫力が低下する
栄養や筋肉量が落ちてしまうと免疫力が低下してしまいます。結果、風邪を引きやすくなったり、病気になりやすくなります。また、治りも悪くなり、病気が長引くといった状態に陥ります。
上記の他にも、寝たきりの方であれば褥瘡（じょくそう：床ずれの事）になりやすくなったり、下半身や腹部などがむくみやすくなるといった症状があります。
また、高齢者は肥満よりもやせすぎの人の方が死亡率が高くなっています。
低栄養を予防しよう
①バランスの良い食事を摂取する
栄養には５大栄養素というものがあります。
５大栄養素とは「炭水化物・タンパク質・脂質・ビタミン・ミネラル」です。
これらは身体を作ったり、調節したりする働きがあります。また、エネルギーの元ともなるため、健康な身体には欠かせないものです。
日本の食事は「一汁三菜」といって、「主食＋主菜＋副菜２つ＋汁物」が基本とされていますが、これに様々な食物を当てはめていくことで、バランスの取れた食事を摂取しやすくなります。
②食事の回数を増やしましょう
1度に何品もの食事や栄養素を摂取する事が難しい場合があります。無理に食べようとすると返ってストレスになる可能性もあり、1食分を2回に分けたりすることも効果的です。
1日3食にこだわることなく、一食分が少なくても乳製品やフルーツなどの間食を増やす事で他の栄養素の摂取量も増やす事ができます。
③栄養補助食品を取り入れる
それでもなかなか食事の摂取量が上がらない場合は医師や栄養士に相談をし、栄養補助食品も進んで摂取しましょう。食欲がなくても摂取しやすく、たんぱく質を始め、様々な栄養素をまとめて摂取する事ができます。ドラッグストアなどでも購入する事はできますが、まずは医者に相談する事をお勧めします。
その他にも、義歯が合わずに食べにくいといった場合ですと、歯科で義歯を調節してもらったり、飲み込みの機能が低下している場合は、とろみをつけたり、食材を小さくカットしたりと、工夫する事で食事を楽しめる事ができます。
また、散歩などの軽い運動を始め、食欲増進を促す事も効果的です。
まとめ
食事は人間の体にとって必要不可欠な生命活動であり、食事をおろそかにすると低栄養を引き起こし、病気になるきっかけを作る事につながってしまいます。
そうならないためには、再び食事を楽しむ必要があります。まずは家族や友人との交流からはじめ、食事をするきっかけを作りましょう。一緒に食事をすることで摂取できる食品の品目も増え、食事の満足度を上げる事ができます。
他者との交流が増える事で社会とのつながりも作る事ができます。介護保険を利用されている人なら、他者との交流がもてるデイサービスなどに通うことも一つの手段ではないでしょうか。
「今後の生活環境が変わる事への不安」や「介護を使って生活をどうデザインをしていったら良いか」など介護は協力体制で成り立っております。 ちょっとでも解決できる、ストレス軽減できる記事を目指し、一つの相談場所のメディアを目指しております。
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