食と栄養と健康

その五月病、副腎疲労かも!?

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とにかく疲れる新年度、そのわけは?

新年度は、新生活、新しい人間関係、新しい職場、新しい挑戦!
「新」のオンパレード。
新しいスタートは、いい刺激になる前向きな「いいストレス」とも言えますが、良くも悪くもストレスはストレス。
4月は緊張感と共に、やってくるゴールデンウィークへのワクワク感で乗り切ることができます。
でも、ゴールデンウィーク明けの5月になると、ダルい・起きれない・ヤル気ない・ウツウツ・・という無気力状態になるのがいわゆる「五月病」です。

五月病になりやすい性格傾向

自分のこれまでのパターンにない新しい何かに自分を適合させるには、とてもストレスがかかります。
ですから、性格的に、

  • 人の顔色を伺って自己主張が上手くできない
  • 自分を曲げて他人と合わせようとする
  • 人見知りで新しい人の前では自分を発揮できない
  • 自分の境界線を引くのが下手

というタイプの人は、自分の本来のリズムやパターンが乱れてしまうので、より精神的にもストレスを受けやすくなります。

副腎くんが燃え尽きちゃった・・・

そんなタイプではなくても、新しい刺激は万人にとってストレスです。
その刺激が続いて、肉体的にも疲弊してしまうとがんばれなくなってしまいます。
それには、4月の今、俄然張り切っている「副腎」君燃え尽き症候群になってしまう状態「副腎疲労」が関係しています。

ストレスは、人のアニマル的な闘争や生存本能を司る自律神経のうち・交感神経を刺激します。
そして、副腎に対して「生きろ!戦え!」と鼓舞して自分を奮い立たせます。
やる気で燃えてギラギラしている時に「アドレナリンでてるぜ!」とか言いますね?
そのアドレナリンは副腎から分泌されます。

thyroid-1405039_640

  • 差し迫る短期的なストレスに対応:副腎髄質ホルモン(アドレナリン・ノルアドレナリンなど)
  • 長期的なストレス下に体を適合させる:副腎皮質ホルモン(コルチゾールなど)

ストレスがかかる状況では、副腎くんはフル稼働。
その状況が続くと、副腎くんが「もう、無理なの・・・。くすん。」と根をあげてしまいます。

副腎疲労チェックリスト

  1. 朝起きられない
  2. 夕方以降にやっと元気になる
  3. とにかく疲れやすい・疲れが取れない
  4. 気力・体力が持たずエネルギー不足と感じる
  5. 集中力が切れやすい
  6. 頭がフラフラ・ぼーっとする
  7. 全てが虚しいように感じる
  8. 普通にできていたことをするにも苦痛を感じる
  9. ちょっとしたストレスに対応できない
  10. カフェインがないと元気が出ない

副腎は、特に早朝から、人をリラックスモードから活動モードに変えるために高まってきます。
ですから、副腎が疲労してしまうと、活動モードに切り替えられず、起きづらくなってしまうのですね。
生活リズムの乱れで体内時計が狂ってしまうことも、副腎がここぞ!という時間帯に上手く働かなくなってしまう原因になります。

ひどくなると、適応障害やうつ病と診断されてしまうこともあります。
3つ以上当てはまり、日常的にストレスが続いている場合は、副腎疲労の対策をしてみましょう。

副腎をいたわるの日常のポイント

こうならない為に、日頃から副腎をいたわりながら生活しましょう。
ポイントは以下。

  1. 副腎に必要なビタミン・ミネラルを日常的に補給
  2. 生活リズムを乱さない
  3. リラクゼーションやストレスリリースを定期的に行う
  4. 血糖値が乱高下する食べ方を見直す

1.副腎に必要なビタミン・ミネラル

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  • ビタミンC:副腎のビタミンC濃度は血液中のなんと150倍
    副腎でホルモンの生産・代謝をするには、それだけビタミンCが必要です。
    ストレス状況で副腎を酷使している時には、大量のビタミンCを摂ること!
    ビタミンCは1000mg以上。水溶性なので1日数回に分けてこまめに。
  • ビタミンB群:副腎が抗ストレスホルモンを分泌する時に必要。
    副腎には特にB5(パントテン酸)が豊富で、代謝にはナイアシン・B6も必要。
    Bは連携して働くので、必ず単独ではなくB群で摂ること。
    水溶性なのでこまめに。
    おしっこが常に黄色くなっていると血中に足りている証拠(B2の色)。
  • マグネシウム:副腎のホルモン代謝のスイッチを押す。
    エネルギー産生やメンタルの安定に不可欠。
    カルシウムと共同で働くので、両方取ることが大切です。
    Ca:Mg=1:1もしくは2:1が理想のバランス。
  • 亜鉛:脳の視床下部→下垂体→副腎の相互作用・伝達・調整系=HPA軸の機能維持に不可欠。
    亜鉛が欠乏するとホルモン系全体が誤作動を起こします。これらはいずれも、カフェインやアルコールの摂り過ぎでも消費されてしまいます。
    ストレスがかかって、コーヒーやアルコールの刺激に走ると、ますます悪化の原因に。

副腎疲労に対して、ホルモン( DHEAs)を補う方法もありますが、より生理的で安全なのは、原材料ベースで栄養素を補う方法だと思います。
副腎が持続的に働くことができるように、ホルモン合成・代謝に必要な栄養素は普段よりしっかりと補っておくことが大切です。

2.生活リズム

puppy-1977171_640

とにかく睡眠!
ホルモン分泌をする副腎は、体内時計の影響を多分に受けます。
体内時計を動かす最も偉い時計は、脳の松果体にある睡眠リズムを作る時計です。
この時計の時間調整をしっかりするために、

1.朝しっかり起きて、明るい日差しを浴びる
2.夜更かしせず、日付が変わる前までに寝る

これが全ての体内時計の時間調整です。

3.ストレスリリース・リラクゼーション

cat-649164_640

副腎は、活動のための臓器。
眠るべき時間帯になると、副腎もお休みしているのが普通です。
でも、ストレスがかかって交感神経が常にONの状態になると、刺激を受けた副腎もONになり、お休みできません。
スイッチを切るには、ストレスをリリースし、リラックスと睡眠の神経・副交感神経の方にスイッチを切り替えること。

  • 睡眠
  • ダラダラ・ゆるゆる過ごす
  • ぬるめのお風呂
  • アロママッサージなどゆったりしたマッサージ
  • ゆるゆるした有酸素運動
  • メディテーション
  • 深呼吸

などなど、自分なりのリラックス方法をできれば毎晩実践しましょう。

4.血糖値の乱高下を避ける

jelly-beans-2201219_640

なぜ血糖値かというと?
反応性低血糖など、血糖値が1時間に50以上急降下する状況では、危機感を感じた交感神経のスイッチがONになり、副腎からステロイドを分泌して血糖値を上げにかかります。

血糖値が急激に上昇する食べ物や食べ方は、その後の反応性低血糖を招き、副腎を毎度毎度疲れさせてしまいます。
血糖値の上昇がゆっくりになる食べ方は?

  • 先野菜:先に野菜をゆっくり食べて、ごはんを最後に食べる
    食物繊維の働きで血糖値の上昇をゆるやかに。
  • 砂糖やブドウ糖を含む甘いものやジュースを控える
  • 主食を雑穀など食物繊維の豊富なGI値の低い穀物にする

せっかく暖かくなり、本来なら心も体も晴れ晴れする季節です。
副腎を適度に休めて、ゆるゆる行きましょう〜!

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コメント

    • 名無しのリーク
    • 2018年 7月 16日

    香川県ルーちゃん餃子のフジフーヅはバイトにパワハラの末指切断の大けがを負わせた犯罪企業

    • Meamo
    • 2018年 8月 01日

    香川県ルーちゃん餃子のフジフーヅはバイトにパワハラの末指切断の大けがを負わせた犯罪企業.中卒社員岸下守の犯行.

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