ウィルスに対して過剰に神経質になるよりも、例えかかったとしても軽症で済むように身体を整えていきましょう。
そのためには、私たちひとりひとりの免疫力がカギになります。
免疫力アップのために私たちができること
免疫力アップのために、私たちができることをご紹介します。
まず「食事」「睡眠」「運動」が基本。
これは、新型コロナウイルスだけではなく、全てのウイルス対策に共通することですよ。
加えて「笑う」「冷えとり」は免疫力アップはもちろん、心の安定を取り戻すのにも役立つのでおすすめです。
(1)バランスの取れた食事
私たちは食べたものでできているので、「バランスのいい食事」はとても大切。
厚生労働省などが出している「食事バランスガイド」というものがあります。
その中では食事は、
で構成されているとしています。
ただこれはこの全てを取ることが推奨されているのではなく、自分の食事を当てはめて現状の食事バランスを見るためのガイドだそうです。
免疫力アップに繋がる食事のポイント
それ以外にも免疫力アップに繋がる食事としてはこちらもポイント!
- 暴飲暴食を避ける(腹八分が理想)
- 冷たいものを取り過ぎない(夏でもなるべく常温以上のものを)
- 砂糖を取り過ぎない(白砂糖や人工甘味料は特に)
すでに自身の免疫力が低下していることを自覚している人は、上記に加えて意識的に良質な発酵食品を取る、和食中心の生活に切り替えるなど、普段の食事内容を見直してみませんか。
(2)上質な睡眠
ぐっすりと熟睡できた翌朝は、まるで生まれ変わったように気持ちよく目覚められますよね。
免疫力アップだけではなく気持ちまで前向きになったり、上質な睡眠が大切なことがよくわかります。
眠くなってからベッドに入る
理想は6時間、8時間など色々言われていますが、必要な睡眠時間は人によって違います。
朝気持ちよく目覚め、日中常に眠いというようなことがなければOK!
就寝時間もあまりこだわらず、眠くなってからベッドに入る方がスッと眠りにつけるはず。
自分なりの入眠の儀式を見つける
「〇〇を行うと眠りに落ちられる」という自分なりの入眠方法がいくつかあるといいですね。
軽いストレッチ、呼吸法、読書、音楽、アロマテラピーなど、夢中になって目が冴えてしまわないようにいずれも軽く行うことがポイントです。
就寝前にはブルーライトを見ない
理想はスマートフォンやパソコンを寝室に持ち込まないことですが、実際は難しいですよね。
夜に携帯などから発せられるブルーライトを浴びると身体がその光を昼と判断し、睡眠を促すメラトニンの分泌が抑制され、体内時計に作用して眠りが妨げられるといいます。
せめて眠る直前、ブルーライトを見ないだけでも違うそうですよ。
(3) 適度な運動
外出できないと避けられないのが運動不足。自宅で簡単にできる免疫力アップにおすすめのエクササイズ動画を3つご紹介します。
スクワット
www.youtube.com
足やお尻など下半身を鍛えるのは免疫力アップにとてもいいそうです。
ヨガ
www.youtube.com
10分程度でできる気軽なヨガの動画です。
呼吸法
www.youtube.com
全身に酸素が巡り、血行も良くなる呼吸法はぜひヨガと併せて。
(4)笑う
笑うことが免疫力アップに繋がることは最近ではよく知られています。
それは笑いによって分泌されるエンドルフィンの働きが免疫細胞を活性化させるからだとか。
辛いときでも笑顔、とも言われる通りまず笑顔、できれば大きな声で笑う機会を意識的に作りたいですね。
「笑いのコンテンツ」はたくさんある!
無料や低額で映画が見放題のサービスも多いのでコメディ映画を見たり、YouTubeでもお笑い芸人さんたちが続々とチャンネルを持つようになったおかげで「笑いのコンテンツ」もたくさん!
もちろんテレビ電話などで気の合う友人とおしゃべりを楽しむのも大切ですね。
(5) 冷えとり
現代女性の身体は一年を通して冷えています。
冷えが慢性化するともちろん免疫力が弱くなることも想像できますよね。
この機会にぜひ取り入れて欲しいのが、頭寒足熱を目指す「冷えとり」です。
冷えとりの基本的なやり方
冷えとりの基本は
- 半身浴
- 靴下の重ね履きで下半身を温める
- 小食を心がける
などがあります。
やってみるとわかるのですが、靴下で足元を包み温めることで守られているような安心感に。
そのおかげか心まで穏やかになってくるし体温は上がるしと、筆者にとってはいいこと尽くしでした。
冷え取りに関してはさまざまな本も出版されているので、実践してみようという人は、ぜひ参考にしてみてくださいね。
なぜ「免疫力アップ」なのか
新型コロナウィルスの感染拡大は今のところ上がる一方とされ、収束の目途が立っていないのが現実です。
それどころか、このウィルスに対する治療薬やワクチンの実用化もまだ現実的な話が入ってきませんよね。
治療薬やワクチンを待つだけではなく…
つまり治療薬やワクチン、収束の時期をただじっと待つだけではなく、ひとりひとりが免疫力アップを心がけ、「ウィルスに負けない」身体作りを目指すことが大切ではないでしょうか。
ずっとウィルスと共存していくことには変わりはない
そもそも人類は、天然痘など紀元前時代からウィルスと共存してきた歴史があります。今回コロナウイルスが収束したところで、私たちはずっとウィルスと共存していくことには変わりありません。
その都度おびえて過ごすのではなく、なにごとにも動じない身体を作っておくのが長い目で見ても得策だと思いませんか。
免疫力が落ちているサインとは
通常の暮らしが営めているからといって、免疫力が正常に働いているとは限りません。
身体はあなたが考えているよりも、疲れているかもしれませんよ。
以下の症状があれば、免疫力が落ちているサインかも⁉
皆さんはいくつ当てはまりますか。
免疫力が落ちると体表にバリアを張って(粘膜細胞の強化)外的刺激から身体を守る力が弱くなるので、ウィルスやほこり、花粉、化学物質などが体内に侵入してくるのを防ぎ切れなくなります。
上記のサインがひとつ以上当てはまった人は、気を引き締めて免疫力アップに取り組みましょう!
まとめ
免疫力アップのために日常的にできることをご紹介しましたが、いかがでしたか。
毎日気分が暗くなるニュースばかりですが、この時期をチャンスと捉えることを選ぶこともできるのではないでしょうか。
今こそ免疫力をアップして、新型コロナウィルスに振り回されない「私」を目指しましょう!
文:mia 構成:さくみ 編集:さくみ
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