排便を促す効果的なものには、
食事を見直し、一日3食きちんと食べ、適度な食物繊維を摂る。
それと、十分な水分を摂る。
などありますが、特に効果的なことは、朝ごはんをしっかり食べ、朝の水
分補給で、腸を刺激して排便を促すことが大切だといわれています。
食物繊維や水分を摂ることで、便の適度な量と軟らかさにしてくれ
て、腸を動かすという効果があるみたいです。
ただ、便秘は、体力の低下や筋力の低下などの運動不足が原因で起
こることが多いみたいです。
特に、体力や筋力の低下などが原因になる弛緩性便秘は、大腸の働きが低
下することで起きる便秘なので、食事や水分だけでなく便を押し出す力を
つけたり、運動して腸を刺激し排便を促すことも大切になるでしょう。
ではまず、運動について考えてみましょう。
運動といっても様々ありますが、一体どのような運動が効果的なのでしょ
うか?
排便を促すために必要な運動とは?
排便を促す運動は、ハードな運動でなく、歩くことがとてもいいようで
す。
歩くことは、無理なく始められる有酸素運動で、自律神経のバランスを整
える効果もあるみたいです。
自律神経のバランスが整うことで腸の働きがよくなり排便を促してくれる
ということです。
歩くことは、糖尿病や循環器系の成人病の予防になったり、骨を丈夫にし
たり、ストレス解消にも効果的だといわれています。
また、歩くことは、ダイエットにもよく、脳の活性化になり認知症の予防
や大腸ガンの予防にもいいみたいなのでとてもおすすめです。
歩くことは、排便を促す効果があるだけでなく、健康な心と体づくりには
とてもいい運動のようです。
歩くことがいいことは分かったけど、ただ歩いても効果はあるの?
排便に効果的な歩くときのポイントは?
歩くことは、普段の生活で行っている基本的な動作になりますが、排便に
効果的な歩くポイントは?
まず、毎日続けること。
歩く時間は15分程度でいいようです。
歩くときは、手をよく振り、太ももを上げて歩くと、便を出すために必要
な筋肉(腸腰筋)の刺激にもなって、排便に効果的だと思います。
歩くことを続けるためには、楽しむことがポイントになるでしょう。
誰かといっしょに歩いたり、音楽を聴きながらでも、景色を楽しみながらで
も、毎日続ける工夫をしましょう。
もう一つ大切な便を押し出す力はどこの力なのか?
便を押し出す力とは?
便を押し出す力には、腹筋を鍛えることが効果的だと考えられます。
腹筋をすることで、便を押し出す力がつくだけでなく、腹部の血行をよく
し腸の働きを活発にするということにもなります。
また、自律神経にも刺激を与え排便を促す効果があるようです。
なので、ぜひ腹筋を毎日の運動に取り入れてみましょう。
だからといって、ハードな筋トレをすることは逆効果になることもありま
すので、無理なくつづけることを考えましょう。
起き上がる時に、少しお腹に力を入れることを意識してすれば効果はある
と思いますので、自分のできる範囲で腹筋運動を続けてみましょう。
まとめ
排便を促すためには、食事・水分・運動・腹筋を鍛えるなどの生活習慣を
改善することが効果的だと思われます。
特に、それぞれ無理なく毎日続けることが一番といえるでしょう。
コメント
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