からだを温めて、免疫力をアップ!簡単にできる4つの方法をご紹介!

最近、ぐっと気温が低くなり、寒さが身に染みる季節になりました。

皆さんのからだ、冷えていませんか?

今年の冬、風邪をひかずに、元気に過ごすために、からだを温めて、免疫力をアップする方法をご紹介したいと思います。

[冷え]が免疫力を下げる

外から帰ってきて、からだが冷えていると手足がかじかみ、動きにくくなりますよね。

それと同じように、からだの中でもからだが冷えると、血液の中の白血球の動きがにぶくなって、老廃物や病原菌を処理する力が低下し、その結果、免疫力が落ちます。

体温が1℃下がると、免疫力は30%もダウンすると言われています。

冬に風邪をひきやすいのは、からだが冷えて、体温が低下し、そのために免疫力が低下することも原因の一つです。

冬には風邪のほか、肺炎やインフルエンザ、心筋梗塞や脳卒中といった循環器系の疾患の死亡率も高くなります。一概に、全てが免疫力の低下が関係しているということは言えませんが、体温低下による免疫力の低下も原因のひとつとして考えていいかと思います。

からだが冷えているときに出るサイン

自分では感じていなくても冷え性の方は結構います。

手足が冷たいだけではなく、手足が温かいという人でも、お腹が冷たいという方は冷え性といえるでしょう。汗かきの人は、汗をかいて体温を下げているので、からだは冷えていることが多いです。

鼻の頭が赤い、赤ら顔、唇が紫色、目の下にクマがでてる、青あざが出やすいなどは、毛細血管の血流が悪くなっている証拠なので、冷え性のサインになります。

このような方は、からだを温める努力をしましょう。

からだを温める4つの方法

筋力をつける

筋力があれば、基礎代謝が上がり産熱しやすい状態です。逆に筋肉が少ないと、基礎代謝が下がり、産熱されません。筋肉が少なく痩せている人はからだも冷えていることが多いです。ご高齢の方にも同様のことが言えます。

歩く機会を増やす、階段を登るといった日常生活でできるようなことから、運動をしていくよう心掛けることが大事になります

ストレスと上手に付き合う

ストレスがかかると緊張のホルモンの分泌が高まり、血管が収縮します。それにより血行が悪くなり、体温が低下します。ストレスは免疫が低下するだけではなく、自律神経や内分泌にも影響を及ぼします。

逆にストレスが全くない状態では脳の血流が悪くなり、産熱量が低下しますので、ストレスはほどほどにあった方がいいと言えます。

そのため、適度に活動すること、無理のない生活をすることが大切になります。

しかし、仕事などで強いストレスを感じることもあるかと思います。その日強いストレスを感じたら、自宅に帰ってからはできるだけゆっくり過ごす、自分の好きな事、心地よいと感じる事を行う。こういったことをするだけでも、その日のストレスが少し緩和されるので、是非お試しください。

湯船に浸かって、2回入浴する

お風呂に入って、入浴することで、全身の血行をよくして新陳代謝を促進し、体温を上げてくれます。3分入って、からだを洗い、また3分入るといったように、2回お風呂に入ることで更に、体温が下がりにくいからだになります。

からだを温める食べ物・食べ方

毎日、何かしらの食べ物を食べて生きていますが、食べ物には、 からだを温める食べ物(陽性食品)からだを冷やす食べ物(陰性食品)があります。のちほど紹介します。

また、食べ過ぎにもからだを冷やす原因があります。お腹いっぱい食べると、消化のために血液が急速に集まり、熱を生む量の多い肝臓や心臓、筋肉に供給される血液が減少するため、からだの体温が低下する原因の一つと言われています。

そのため、食事をするときは、腹八分に食べることが大切です。

体を温める食べ物(陽性食品)

[赤、黒、オレンジなどの暖色系]

かぼちゃ、りんご、あずき、黒豆、卵、いちじく、海藻類、チーズ、黒砂糖、パプリカ

[水分が少なく固いもの]

佃煮、漬物、そば

[調味料]

みそ、しょうゆ、ごま油、本みりん、唐辛子、塩、はちみつ

[根菜類]

玉ねぎしょうが、にんにく、ニンジン、じゃがいも、山芋、ごぼう、れんこん、カブ、大根、ネギ

[その他の野菜]

春菊、にんにくの芽、シソ、スプラウト系

[動物性食品]

羊肉、牛肉、鶏肉、豚肉、さけ、さば、かつお、マグロ、明太子、魚・魚介類全般

[飲料]

紅茶、ほうじ茶、黒ビール、赤ワイン、日本酒熱燗、ホットココア

[その他の食品]

梅干、納豆、豆腐、ごま、こんにゃく、ココナッツ、カカオ、スパイス各種

からだを冷やす食べ物(陰性食品)

[南方産]

バナナ、パイナップル、レモン、メロン、スイカ

[白、緑、紫などの寒色系]

 小麦、枝豆、レタス、セロリ

[水分が多くやわらかいもの]

白パン、バター、きのこ類

[調味料]

酢、マヨネーズ、油

[夏野菜]

きゅうり、トマト、なす、ゴーヤ、ピーマン、水菜

[飲料]

コーヒー、緑茶、水、清涼飲料水、牛乳、ビール、白ワイン

まとめ

からだが温まる食べ物を食べ、からだの体温を上げることで、免疫力を高め、風邪やその他の病気になりにくい、かただ作りをしていきましょう!

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