【セルフチェック】もしかして自律神経失調症?【介護者必見】

自律神経失調症という言葉を聞いたことがありますか。なんとなく体が不調で、病院に行っても病名はつかなかったりと、自律神経失調症に対してお悩みの方は、少なくありません。
この記事では、自律神経失調症について、まとめています。症状のチェックリストも掲載しておりますので、是非確認してみましょう。

目次

自立神経失調症について知りましょう!

自立神経失調症とは、自立神経のバランスが崩れている状態をいいます。
最初に自律神経の働きについて押さえておきます。

神経と言えば脳ですが、脊髄から感覚や運動を意識してコントロールすることができる「体性神経系」と、自身ではコントロールできない臓器等の動きをコントロールする「自律神経系」の2つにわかれます。

さらに、自律神経系は「交感神経」と「副交感神経」が存在し、いずれも意識して動かすことができません。朝起きて、活動を始めると交感神経が優位になり、興奮や緊張した際に、汗を出したり、脈を早めたりします。一方副交感神経は、眠る前など、リラックスしているときに優位になります。

寝ているときなど、夜間に内蔵の動きを活発化させたり、メンテナンスを行ったりしています。
この交感神経と副交感神経のバランスが崩れ、交感神経にスイッチが入りっぱなしになった結果、体のあちこちに不調を呈します。

この状態を自律神経失調症と言い、高齢の方だけでなく、若年層まで、年齢を問わず発症すると言われています。

さっそくチェックしてみましょう!

あなたは次のような症状を感じたことはありませんか?ここでは、自律神経失調症に関係する症状のチェックを行います。

□めまいや耳鳴りがするときが多い。
□または立ちくらみをよく起こす。
□胸が締め付けられる感じがする。
□手足にダル重さを感じる。
□顔だけ汗をかいたり、手足だけ汗をかくことがある。
□起床時に疲労感がある。
□気候の変化についていけないと感じる
□やけにまぶしく感じる時がある。
□または胸がザワザワする感じが時々ある。
□運動をしていないのに、息苦しさを感じることがある
□脈拍が突然早くなったり、飛ぶようなことがある。
□冬以外の季節でも、手足の冷えを感じる時がある。
□空腹感がない、胸やけがあるなど、胃腸の調子が優れない
□下痢や便秘になることが多く、便秘と下痢を繰り返す。
□肩こりや腰痛が慢性化している気がする。
□いくら寝ても寝たりないと思う
□悪い夢をよく見たり、金縛りにあうことが多い
□風邪をひいていないのに、咳がよく出る。
□食事を飲み込みづらいと感じたり、喉に違和感を覚える時がある。
□呂律が回らない時がある。

いくつチェックが入ったでしょうか。4-6個以上チェックが入った場合は、自律神経失調症のリスクが高いと言われています。一度かかりつけ医などに相談してみましょう。

自律神経失調症を発症した場合、次のような症状が体にでることがあります。
原因が明確ではないものの、さまざまな症状が出現すると考えられています。
偏頭痛、慢性的な疲労、倦怠感、めまい、動悸、ほてり、手足のしびれ、耳鳴り不眠、便秘、 下痢、微熱、口やのどの不快感、頻尿、残尿感 など

精神的な症状としては
不安感、疎外感、常に苛立っている、うつ傾向、やる気が出ない、ゆううつになる、感情の起伏が激しい、焦燥感にかられる など

自律神経失調症に対する、普段からできる対策とは

自律神経に影響を及ぼす問題を考えてみると、生活していくうえで、あらゆる事柄や出来事が関係していると言わざるを得ません。

そのため、生きていくうえで基本となることに関して、普段からできる対策をとることがポイントです。次のような点に注意し、自律神経のバランスを整えます。

自律神経に影響を及ぼす問題を考えてみると、生活していくうえで、あらゆる事柄や出来事が関係していると言わざるを得ません。そのため、生きていくうえで基本となることに関して、普段からできる対策をとることがポイントです。次のような点に注意し、自律神経のバランスを整えます。

規則正しい生活を送る
適度な運動をする
バランスの取れた食生活を送る
良質な睡眠をとる
ストレスから解放される時間を作る

・規則正しい生活を送る
規則正しい生活は、身体のリズムも整えてくれます。人間の体内時計通りに生活することを心がけましょう。活動は日中にし、交感神経を優位にさせます。夕方以降は、身体が休息に向け、副交感神経を優位にさせようとします。12時前までには就寝するようにし、朝は7時頃までにはベットから起きましょう。

・適度な運動をする
適度な運動は、心身を強くするだけでなく、ストレス発散や、食欲増進、良質な睡眠へつながる疲労感を与えてくれます。負荷のかかる運動ではなく、少し汗をかき、楽しいと思える程度の運動にしましょう。

・バランスの取れた食生活を送る
炭水化物・タンパク質・脂質・ビタミン類・ミネラルの5大栄養素をまんべんなく取り入れるようにしましょう。和食を中心とした一汁一菜がおすすめです。

・良質な睡眠をとる
朝、起床したら光をあび、身体の目を覚まします。消灯の2時間まえ頃には、パソコンやスマホ等は見ないようにします。電子機器のライトは脳に強い刺激になってしまい、交感神経を優位にする原因となります。睡眠時間は6-8時間が最適であると言われています。

・ストレスから解放される時間を作る
仕事や家事を休み、趣味に没頭したり、旅行に行くなど好きなことに時間をとりましょう。ストレスが溜まることで、交感神経を優位にしておくのと同等のことがおきていることになります。

まとめ

自律神経失調症は、人間の持つ神経のうち、自律神経の交感神経と副交感神経のバランスが崩れたことにより、生じています。

高齢の方だけでなく、若年層も自律神経失調症になるケースがあるといわれています。おもな症状としては、偏頭痛、慢性的な疲労、倦怠感といった身体的なものから、不安感、疎外感のような精神的なものもあります。

自律神経失調症は普段の生活を変えることで、予防することができると言われています。

介護の相談窓口
  • 「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。

セルフチェック介護者

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