【秋バテ大丈夫ですか？】暑い夏は終わっても、気が抜けない季節です
「秋バテ」と言う言葉を聞いたことはありますか？夏が終わりに近づいているのに、暑さがいつまでも続くことは、最近では珍しくありません。ここでは「秋バテ」についてわかりやすくまとめています。「夏も終わりなのに最近ちょっとダルいかも？」そんな方は、是非お読みください。
目次
「秋バテ」ってなんですか？
みなさんは「秋バテ」と言う言葉を聞いたことはありますか？”夏バテ”ならご存じの方も多いのではないでしょうか。秋バテは、夏バテの延長と言っても過言ではありません。最初に夏バテについてお話します。夏バテは次のような点が理由で生じると言われています。
- 温度差により自律神経の乱れが起こる
外気温とエアコンを使用する室内との温度差が激しい場合、体温調整が困難になってしまうことがあります。すると自律神経の働きが低下してしまい、体調を崩す原因となります。 - 脱水傾向になったり、ミネラル分が不足してしまう
温度や湿度が高い環境で汗をかくことにより、体内に存在する水分・ミネラルが失われてしまいます。すると脱水傾向に陥る場合や、脱水を起こしてしまい、体内の電解質バランスが崩れてしまいます。 - 食欲低下からくる、栄養素不足
暑さから、食欲低下に繋がる場合もあります。また、麺類が多くなる場合や、冷たい飲み物を好んで摂取し、ビタミン類やたんぱく質が不足すると言われています。
また、熱帯夜が続くと寝付きにくく体力が十分に回復しないことでも夏バテしやすくなります。
上記の原因に加え、9月以降は7・8月と比較して、暖差が存在します。
すると内臓が冷え、そのせいで食欲がなくなることや、疲れやすくなる傾向があったり、立ちくらみやめまいが起こる場合があると言われています。また 頭がぼーっとし、寝不足で朝スッキリ起きられなくなったり便秘になったりする場合もあります。これが秋バテの大きな特徴と言われています。
◆秋バテの原因◆
・発汗による体内の水分・ミネラルが不足する
・胃腸に疲労が蓄積することによる、消化機能の低下
・屋内・屋外の温度差により、自律神経のバランスが乱れる
・睡眠不足が原因となる体力の低下
・気温や気圧が変化しやすい季節である
◆秋バテの症状◆
・倦怠感
・食欲がない
・胃もたれや、胸焼けの症状がある。
・頭痛・肩こりが続いている。
・立ちくらみ・めまいがする。
・寝つきが悪く、不眠が続いている。
秋バテの対策や予防を教えてください
1.体の末端や体芯を温める
⇒身体の末梢は心臓から遠く、血流が悪くなってしまう傾向にあります。血流が悪くなることで、身体の末端が冷えやすくなると言われています。そのため、身体の芯から末梢を温めるようにしましょう。
具体策：首はストールやスカーフを巻くなど、直接クーラーや夕方～夜の外気が当たらないようにします。
2.なるべく湯船に浸かるようにして、疲労を翌日に残さない
⇒疲労が蓄積することにより、秋バテしやすくなります。
3.寒暖差を考慮して外出時に上着を一枚持参し、体を冷やさない
⇒昼間は真夏の様な気温でも、夕方以降になると、ぐっと冷えることがあります。そのため、上着を持参することで、寒暖差から身を守ることが期待できます。パーカーやカーディガンを持参しましょう。
4.飲み物は常温、食べ物は温かいものを摂取するように心がける
⇒冷たい飲み物や食べ物は、身体を冷やす原因となります。
とは言え、気温が温かければ、誰しもが、温かい飲み物を控えるのではないでしょうか。
なるべく飲み物は「常温」で、摂取し、身体の冷えるアイスのような食品は控えるようにします。
5.消化のよいものを食べ、胃の負担を少しでも減らすよう、心がける
⇒胃腸の疲労から食欲がなくなり、食事を摂らないことで、エネルギーが不足する場合があります。消化の良い物とは、消化が早く、タンパク質やビタミンなどの栄養素を含み、食物繊維や脂肪が少ない物をいいます。野菜を取り入れた、うどんやスープなどがおすすめです。
6.ビタミン、ミネラルなどの栄養を含んだ食材を摂るようにする
⇒発汗することで、ミネラル分が不足してしまう傾向にあります。中でも、カリウム、カルシウム、鉄、亜鉛は不足しやすいと言われています。大豆や小魚、昆布などの海藻類にミネラル分は多く含まれることがわかっているため、食事のメニューに取り入れてみましょう。
まとめ
夏は終わりに近づきますが、秋バテの恐れがある季節になります。秋バテは日夜の温度差から身体にかかる負担が大きく、思ってもみない倦怠感や、食欲低下などの不調を感じる場合があります。しかし、食事のメニューや身体を保温すると言った工夫を日常生活の中で、取り入れることで秋バテの対策を取ることができます。特に高齢の方は、体力の低下からそのまま体調を崩し続けてしまうこともあります。お一人暮らしの方で身の回りのことが心配になる方もいらっしゃることでしょう。今の生活環境のまま、無理のない生活を過ごすことも可能です。
私たちは、日常生活で、お悩みがある方のお力になれるかもしれません。
「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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