つらい更年期症状 サプリとヨガは好相性 イライラいなくなった筆者のホンネ 

こんにちわ。サトウです。

今日は更年期との付き合い方について書いてみます。

実は、お客様からのお問合せのベスト3に入るのが、更年期のお悩みです。

わたくし、サトウもバッチリ更年期世代でして、肩こりや背中の張り、イライラと汗を大量にかく等、しっかり症状が出ていましたが、今年1月からストレッチ中心の(ゆる〜い)ヨーガを始めて、ほとんど不調を感じなくなりました ♪(´ε` )

ヨガを定期的にしている人は更年期障害の症状が比較的軽い、という話を聞いたことはありませんか?

更年期の、あの切実な不調を経験した筆者なので、今回はサプリとヨガを組み合わせた経験が、何をやっても更年期症状が楽にならなかった方の、少しでもお役に立てればと思っています。

更年期の症状は個人差が大きい

 

女性は50歳前後で閉経する人が多く、この閉経の時期をはさんだ前後数年ずつの約10年間(一般的に45〜55歳頃)を”更年期”といいます。

 

更年期におこる女性ホルモンのバランスが崩れは、
自律神経に影響を及ぼし、

・ホットフラッシュ、汗が止まらない

・イライラ、八つ当たり、コントロール欲求が止まらない

・不安感、不眠、夜中に何度も目が覚める

・肩こり、背中の張りや痛み

・めまいや動悸、頭痛

・孤独感 寂しさの増幅

・記憶力、集中力の低下

など様々な症状となって現れます。(症状はもっと多岐にわたります。このツラさは経験者でないとわからないです(T ^ T))

以前、私が更年期とは思わず、単なる体調不良で受診した病院で更年期の疑いもありますね、とのことで「加味逍遙散」を処方してもらい症状が楽になったので、このまま投薬だけを続けていようと思っていたのです。ヨガをやってみようとは、初診の時は思いませんでした。この時期は新たに何かを始める気力はなかったし、それが更年期って時期なのだと後になって気付きました。

もっと症状が重い方だと、閉経直後から1日ベッドから起き上がれない、感情の起伏が大きく、いつもイライラして自分も家族も疲労困ぱいしている、腕が肩より上に上がらない、腰痛、頭痛、のぼせやほてり、朝起きた時に指などの関節が硬い、涼しい日でも自分だけ滝のような汗が出る、寝つきが悪く、夜中に何度もトイレに行くので睡眠不足が続いている、婦人科に通ってプラセンタ療法やHRT(ホルモン補充療法)を受けている方も大勢いらっしゃいます。

更年期症状の目安となる質問

 

ヨガの軽いストレッチ 寝る前に5分〜10分程度でいい

 

医師の診断で「とりあえず加味逍遙散で様子をみましょう」という私よりずっと大変な思いをされている方も大勢いるので、無理にとは言えませんが、頭のどこかで「1日数分だけヨガをすれば楽になれるかも」と覚えていてもらえるだけで十分です。

私が習慣にできたヨガは5分〜10分程度。ヨガって言っても継続してやれるポーズは2〜5個くらい。体調悪い時は1分。心身がダウンしてやれない日もありますが、その程度でも私はとっても楽になりました。 とくに精神的なイライラ地獄からは解放された感、あります。

ヨガスクールに週1で通うのも、心身がシンドイ時は、それ自体がストレスになりますからね、自宅で気負いなくできるポーズをご紹介します。(筆者の独断です。。)

 

ずぼらな私でも継続できた ヨガ風ストレッチ3選

 

寝る前にストレッチを行うことで体が温まり、リラックス状態のときに働く副交感神経が優位になります。呼吸は鼻でゆっくり吸ってお腹に空気を送り込むイメージ。そして、ゆっくり吐く。 難しく考えず、お気楽に、適当にでOK

 

ガス抜きのポーズ 

①仰向けの姿勢になり片膝を曲げて両手で抱え、足のつけ根を圧迫します。

②肩はリラックスしたまま5呼吸ほどキープ。吐く息で膝を伸ばし、反対の足も同様に行います。

太ももの付け根、おへその近くにあるリンパ節を刺激し便秘や足のむくみ解消に効果絶大です。 むくみに悩むくらいなら、このポーズをやったもん勝ち。しかも寝っ転がってできるポーズなので気楽にやれます♪(´ε` )

 

猫のポーズ

 

①猫が伸びをするように、四つんばいから両手を前に伸ばします。

②吐く息で胸とおでこを床におろし、深く5呼吸ほど続け足は正座に、上半身はうつ伏せのまま休憩します。 これも1回でも2回でも 気持ちイイと思える回数でOK

私は背中、肩、首がとくに痛かったので猫のポーズは簡単に痛いところが伸ばせるのでお気に入りです。

 

三日月のポーズ

① 四つん這いになって脚を腰幅に広げます。

② 片方の足を前に出して、かかとの上に膝がくるように垂直に曲げます。膝に両手を添えて上体を起こします。足の甲は寝かせますが、きつい方は足の指を立ててもOK

③ 膝に添えた手を上にあげ、ゆっくりと上体を反らします。反対側も同様に行ないます。両手を上げれない方は、②まででOK

骨盤の歪みや倦怠感、足のむくみの解消のほか、全身の疲れをとり疲れにくい身体を作ってくれるポーズです。足の浮腫みに効果大で、太もも、お尻のたるみが気になる、立ち仕事やデスクワークが多くて血流が悪い、運動不足だけど散歩するのもシンドイ方にも。女性はとくに 太ももの付け根のリンパが詰まりやすいので効果大です。

 

サプリ歴20年でも、サプリでは体は柔軟にはならない

 

私は今回、ストレッチ中心の『ゆる〜いヨガ』を習慣にすることで、寝起きから憂うつ、肩や首がガチガチ、疲れやすく仮眠しないと1日持たない。。。という重だるい毎日から解放されました。

(自慢じゃありませんが)凝り性の私のサプリ歴は20年以上あり、食事もマクロビもやったし無農薬野菜のお取り寄せや抗生物質を極力使わないお肉も長いこと購入してきました。そうは言っても所詮は自己満足レベルなのでしょうが、栄養面からのアプローチは、そこそこ実力あるんじゃないかと過信しておりました。

甘かった。。49年間も生きてくれた自分への理解不足、何より愛情不足を痛感し、食事や、ましてサプリに頼って衰えゆく関節や筋力を無視してきたことを猛反省しました。そこそこ運動らしきものはやってきたけれど、それ以上に年齢による衰えは進んでいたってことです。「見て見ぬふり」してきたツケだと思って、なんとも言えない脱力感を味わった覚えがあります。

今回、時々サボっちゃうとしても、ストレッチ中心のゆる〜いヨガを習慣にしたことで、更年期症状が、ほとんど日常生活に影響が出ない程度まで軽くなりました。

 

まとめ

 

私はお料理も大好きだし、サプリも有益な栄養補給法だと思うのですが、やはり栄養➕運動ですね。

それも、

ガンバらない、気負わない、やらなくちゃ!と自分を追い込まない程度でやれる運動が理想的です。 仕事と家事と子育てに追われ、親の病院通いやプチ介護もしなければならない更年期世代の皆さん、どうぞご自分を大切にされてくださいね。

『今、この瞬間を大切に』

『1日精一杯生きた自分への感謝として』

ゆる〜いヨガストレッチを日々の暮らしに取り入れてはいかがでしょうか ♪(´ε` )

 

 

 

#バイタルアクト

#人生100年時代

#yoga

#更年期障害

 

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