「温活」や「菌活」など、健康意識の高い人たちが注目している習慣のひとつに「腸活」があります。
聞いたことはあるけれど、腸に良さそうなヨーグルトや発酵食品を食べること以外に、あまりイメージが浮かばない人も多いでしょう。今はさまざまなアプローチを含めて腸内環境を整え、それらによるメリットを実感する人が増えています。
今日からでも気軽に始められる「腸活」、ご紹介するヒントから何かひとつでも日々のルーティンに取り入れてみてください。予想以上の効果に驚くかもしれませんよ！
「腸」の大切さを見直そう
なぜ今「腸活」が注目されているのか。
その理由は、まず腸に対する私たちの印象や知識をアップデートする必要がありそうです。
腸と聞くと、食べ物の吸収や排せつに深く関わる器官であることは想像ができると思います。ところが最近の脳科学の発達によってわかりつつあるのが、腸の驚くべきポテンシャルの高さです。
腸は「第二の脳」とも呼ばれていますが、それほど腸が有能な働きをしている理由は色々とあるので一部をご紹介します。
（1）腸は「幸せホルモン」を作る場所
「幸せ物質」という通称でも知られる「セロトニン」や「ドーパミン」は、脳内にある神経伝達物質。これらが正常に分泌されていると幸せを感じやすく、逆に不足しているとうつなど精神的な落ち込みが起きます。
どちらも脳内から分泌されるホルモンの一種ですが、作られているのは腸だということがわかっています。そしてその働きを左右するのが、実は腸内細菌なのだとか。
（2）腸内環境は免疫機能の良し悪しに繋がる
新型肺炎ウィルスの影響もあり「免疫力」に注目が集まっていますが、なんと免疫細胞の70％は腸内細菌が作っているそうです。腸内細菌が免疫細胞を刺激する物質を出し、働かせているのだというから驚きですね。
（3）腸内細菌は酵素を作っている
腸内細菌が作っているものの中に「酵素」もあります。
私たちの食事に含まれるたんぱく質やミネラルなどの栄養素を利用し、腸内細菌は酵素を作っています。この腸内で作られる酵素は、人間の消化酵素では消化できない栄養成分を分解することができるのです。
また腸内酵素を増やして腸内環境を整えることで、自律神経のバランスを整えることも可能だそう。すると睡眠の質が上がり肌の調子が良くなるなど、美容面でも嬉しい効果も期待できます。
「腸活」とは腸内環境を整える活動
腸活とはシンプルに、腸内環境を整える活動のすべて。
腸は食べ物を消化吸収するだけでなく、全免疫細胞の約7割、睡眠の質に深く関係する幸せ物質のひとつセロトニンは9割以上が腸で作られるなど、私たちの心や身体を司る器官の一部です。
そんな腸を整えることにより期待できるメリットは多く、
- 免疫力アップ
- 美肌・痩せやすい身体作り
- メンタル面の安定
- 睡眠改善
など特に女性に嬉しいものがたくさんあります。
重要なのはバランスを整えること
腸活に興味を持ったらまず知っておきたいのが、腸内細菌のこと。
腸内環境を良い状態に保つには、
- 1.「善玉菌」
- 2.「悪玉菌」
- 3.「日和見菌」
これらの3つのバランスが取れていることが大切です。
健康な状態は善玉菌＝20％、悪玉菌＝10％、残りがそのとき優勢な方に味方する日和見菌だそうです。一見必要なさそうな悪玉菌にも役割があり、重要なのはやはりバランスなのですね。
「腸活」のやり方は取り入れやすいアプローチから
腸活と言っても方法はアプローチの仕方はさまざまです。
できるだけ習慣化するため、まず自分のライフスタイルに取り入れやすい方法から試してみてくださいね。
（1）食からのアプローチ
和食が基本
私たち日本人にとって必要な栄養が詰まった伝統食の原点回帰が今、見直されています。
和食スタイルの一汁一菜なら、具沢山のお味噌汁にご飯（玄米入りや雑穀米がおすすめ）、あと一品と漬物で十分！また和食はストレスに対する抵抗力があることも認められているそうなので、食べない手はないですよね。
発酵食品
「腸にいい」と聞いてきっと最初に思い浮かべる人も多い、発酵食品ももちろん腸活では欠かせない食材です。
しかも基本食としたい和食は、善玉菌を増やす役割の味噌やしょう油、漬物などの発酵食品を多く使います。
発酵食品には植物性と動物性があり、腸内酵素力を強化するために役立つのはこれらの和食に使われる植物性乳酸菌を含んだものです。
食物繊維
腸内環境に深い関わりのある植物繊維も、積極的に摂りたい栄養素。
水に溶けやすく空腹を抑えたり、糖の消化吸収を穏やかにする「水溶性食物繊維」と、水に溶けにくく便秘に効果的な「不溶性食物繊維」があります。
どちらにも役割があるので、やはりバランスよく摂ることが大切！
（2）生活からのアプローチ
腸活をする上で食生活を見直すのはもちろんですが、欠かせないのが適度な運動です。
身体を動かして血流を促すことで、腸の動きもよくなります。続けることが大切なのでジムで過酷な運動をするより、通勤時に一駅分多く歩いたり寝る前のストレッチなど、あくまで心身ともに負担のない範囲ではじめてみましょう。
（3）マインドからのアプローチ
腸内細菌はストレスに弱いということなので、ストレスが高まると体内の代謝機能が低下し、それはもちろん腸内細菌にも異常をきたします。
できるだけ生活からストレスを除くことを意識し、心穏やかに過ごすことも腸活のひとつだと言えそうですね。
腸に詳しい専門家によるおすすめ本
腸に関しての専門家による見解をもっと掘り下げて新しい知識をインプットしたいなら、まず手に取りたいこちらの本3冊。
違った角度、アプローチからの情報が満載で、読み応えもたっぷり！
『腸内革命』藤田紘一郎著
腸に詳しい専門家といえば、免疫学者であり教授の藤田紘一郎先生ではないでしょうか。
いくかある著書のなかでも「腸内細菌が実は、幸せ物質や免疫の働きを左右していた！」という興味深い内容が書かれたこちらは、本格的かつ読みやすく「腸活」ビギナーがまず手に取りたい一冊。
『おしゃべりな腸』ジュリア・エンダース著
腸の働きや仕組みがより掘り下げて紹介されている、ドイツのミリオンセラー健康書。
かなり専門的な内容なので勉強にもなります。読んだあと、自分の腸としっかり向き合いたくなります。
『自分史上最高の腸になる！腸で酵素を作る習慣 』高畑宗明著
イラストや図式が豊富で読みやすく、腸内細菌が喜ぶ食事方法などそのまま使える情報も満載！ピンクの可愛いデザインが表紙なので持ち歩きたくなる「腸」のバイブルです。
まとめ
新型ウィルスの影響で「免疫力」に注目が集まっている今だけでなく、心身ともに健やかに過ごしていく上で欠かせない「腸活」。
お腹の中からきれいになり、美肌や質のいい睡眠まで手に入るという嬉しい新習慣、ぜひはじめてみませんか。
【併せて読みたい記事】
文：mia 構成：mia 編集：さくみ
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