感染症予防

免疫力をアップして、コロナに勝つ！！

免疫力をアップしてくれる最強のものは？

ワクチン接種です。それに勝てるものはありません。

残念ながら、コロナウイルスにはまだワクチンは開発されていません。

そこで、今回はワクチン接種以外で免疫力をアップする方法をお伝えします。

ワクチン接種以外で免疫力をアップする方法

血液の循環やリンパの循環を良くして、免疫細胞の往来をスムーズにすることが大切です。

免疫細胞は、血液やリンパの循環系を通り、免疫機能を維持しています。血液、リンパの循環が悪いと、必要な細胞が必要な場所に運ばれなくなり、免疫機能が低下します。免疫機能が低下した時に、コロナウイルスが鼻や口などから取り込まれると、かかりやすくなったり、症状が悪化したりします。

血液とリンパの循環を良くするにはどうするの？

  1. 体を冷やさない
  2. ストレスをかけすぎない
  3. 適度に体を動かす
  4. バランスの良い食事を適量取る

この4つのことが大切になります。

1.体を冷やさないこと

体が冷えている方のほとんどは、お腹、つまり内臓が冷えている人がほとんどです。

手足が冷たいのは、頭やお腹の血液の循環が悪いのが原因のことが多いです。ですので、お腹を温めて、全身の血液循環を良くします。体の中心を温めることによって、血液が体の末端まで流れるようになります。ですので、「お腹を冷やさない」ということを念頭に置いて生活しましょう。

  • 腹巻や毛糸のパンツでお腹を温める
  • 5本指ソックス
  • マフラーやレッグウォーマーを使用する
  • お臍から指2本分下にカイロを貼る（冷えがひどい方）
  • 20分程度の半身浴

2.ストレスをかけすぎない

ストレスは、初期の段階では交感神経が刺激され、ノルアドレナリン、アドレナリンなどの神経伝達物質が放出され、血管を収縮し、血圧を上昇させたり、心臓の動きを早くしたり、筋肉を緊張させます。

またストレスは、脳下垂体を介して副腎を刺激し、副腎皮質からコルチゾールというホルモンが多量に作ります。このコルチゾールというホルモンは、免疫抑制作用が強いため、ストレスが続くことにより、コルチゾールが多量に作り出され、免疫が抑制され、細菌やウイルスなどの感染症にかかりやすくなります。

  • 何事も頑張り過ぎず、適度にやる
  • ゆっくり、ゆったりした気持ちで行うように心がける
  • 自宅で読書や料理・音楽、ガーデニング、庭・ベランダキャンプ、DIY、ゆっくり食事をするなど、自分の時間を楽しむことをする

ストレスをあまり気にし過ぎても、ストレスがたまりますので、ストレスの存在を気にしないことも大切です。

適度に体を動かすこと

適度な運動は、血液やリンパの循環を良くし、体を温めてくれます。また、体を動かすことでストレスの軽減にもつながりますのでお勧めです。

  • 足の指でグーパーじゃんけんをするように、指を動かす
  • 自分で動かせない方は、手を使って動かす
  • ストレッチ
  • 散歩

どれもゆっくりとした気持ちで、自分自身が気持ちよさを感じる程度に行うことがポイントです。

バランスの良い食事を適量取ること

暴飲暴食せずに、バランスの良い食べ物を一日3食たべることが大切です。また腸内環境を整えることも免疫力をアップするポイントです。

腸内環境を整えるには、発酵食品を摂取することが大切です。

  • 納豆
  • 漬物
  • ヨーグルト
  • チーズ
  • 甘酒
  • 酒粕
  • 酢
  • 味噌
  • キムチ
  • 麹　など

意識して摂取して、腸内環境を整えていきましょう。

まとめ

出来る範囲で、日常生活の中で実践して、コロナウイルスに勝てるよう、免疫力をアップしていきましょう！一日での早く終息しますように。

シェア！

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