身体のさまざまな組織でつくられ、私たちの活動には欠かせない「ホルモン」。その種類は100を超えるほどです。
ホルモンは感情にも影響を与え、イライラする、不安な気持ちになるといった状態を引き起こすこともあります。しかし、そのせいで周りの人を傷つけたり、信頼を失ってしまうのは避けたいところですよね。
今回は、ホルモンバランスを整えて、うまく付き合っていくための生活習慣について紹介します。とても奥が深いホルモンについて、少しでも興味を持ってもらえたら嬉しく思います！
ホルモンってなに？
私たちの身体がうまく活動できるよう、全身ではたらいてくれているホルモン。このホルモンの分泌量が低下したりバランスが崩れることにより、精神面への影響や身体の不調、老化の原因のひとつにもなってしまいます。
「ホルモン」と聞くと、真っ先に思い浮かべるのは女性ホルモンではないでしょうか。
女性ホルモンは生理周期やイライラ、肌の状態などにも大きくかかわります。ダイエットをするうえでも、女性ホルモンのはたらきはとても重要ですよね。
そして、それ以外にもホルモンはたくさんの種類があります。しあわせホルモンと呼ばれる「セロトニン」、死のホルモンと呼ばれる「コルチゾール」、そして血糖値を下げるはたらきのある「インスリン」もホルモンのひとつです。ここでは、代表的なホルモンをいくつか紹介します。
・「セロトニン」
精神を安定させるはたらきのあるホルモンです。
セロトニンが低下することで不安やうつ状態を引き起こす原因にもなります。
セロトニンの分泌を高めるには、適度な運動だけでなく人とのかかわりや喜び・怒りなどの感情を動かすことも大切。
バナナ・乳製品・青魚などの「トリプトファン」を含む食べ物を選ぶことも効果的です。
・「コルチゾール」
代謝の促進や炎症を抑えるはたらきのあるコルチゾールには、ストレスから身を守るときなどにも分泌されます。一時的に興奮状態を高めて乗り越えるためのサポートを行いますが、慢性的なストレスを抱えている場合はコルチゾールの分泌が過剰になり、免疫力の低下やあらゆる病気を招く原因にもなります。
・「メラトニン」
睡眠ホルモンとも呼ばれるメラトニンは、身体のリズムを調節するはたらきのあるホルモンです。身体が眠りにつきやすくすることや、体内時計を正常に保つのに役立ちます。
また、メラトニンの持つ抗酸化作用には、老化を防いで若々しい身体を保つことが期待されています。
・「β-エンドルフィン」
苦痛を和らげるはたらきなども知られているので、マラソン時の「ランナーズハイ」などもβ-エンドルフィンの影響であることがわかっています。
笑っているときや美味しいものを食べたとき、そしてサウナで暑さを我慢しているときなどにも分泌されると言われています。
ホルモンバランスを整える！大切な3つの生活習慣
ホルモンの分泌は20代をピークに、だんだんと低下し始めます。
40代以降ではピークの半分以下、60代では1/4以下になることも。それにより、肌の老化や更年期障害、心身の不調などが起こることがあります。
30代以降はとくに、生活習慣の見直しがいつまでも若々しい身体を保つための重要なポイントになります。次の3つを意識して、生活することが大切ですよ。
・生活リズムを整える
毎日の食事や睡眠をできるだけ同じ時間に定めるなど、メリハリのある生活を目指すこと。自律神経を整え、ホルモンバランスの乱れを防ぐことにもつながります。
・ストレスの少ない生活を目指す
過度なストレスはホルモンバランスの乱れを招きます。
その日嬉しかったことやイライラしたこと、ドキドキしたことなどを思い返し、気持ちを切り替え受け入れることも、ホルモンを保つことに役立ちますよ。
・血流を促す
身体にとって血流はとても重要。心の安定にも直結します。
身体を温め、手足のストレッチでぽかぽかの身体とリラックス気分へ導きましょう。
ホルモンバランスには血流の良さが大きくかかわる
ホルモンバランスを整えるためには、規則的な生活習慣が重要と先述しました。
そして、脳や膵臓、卵巣などでつくられたホルモンは、血液に乗って身体中を循環します。そのため、ホルモンが効率的に必要なところへ運ばれるためには、血液循環が欠かせません。
血流の良い身体を目指すことこそが、ホルモンバランスの整った身体を目指すことにもつながります。
運動不足・冷え性・偏った食事・乱れた生活リズム…。整った生活を送るのが理想的ですが、なかなかそうはいかない場合も多いですよね。そんなときに頼って頂きたいのが、「足裏セラピー」です。
何年も滞った血流は、簡単には改善されません。足裏から全身へはたらきかけて、巡りの良い身体を目指しませんか？
思いきりリラックスできる時間を過ごすことも、自律神経やホルモンバランスを整えることに役立ちますよ！ぜひお気軽にお声がけください。
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