更年期を穏やかに過ごす知恵

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

 

94 件のコメント

  • Your way of describing everything in this piece of writing is really pleasant, every one be able to simply know it, Thanks a lot. Jerrylee Winny Hege

  • You completed certain fine points there. I did a search on the matter and found most persons will have the same opinion with your blog. Celene Joshia Ado

  • Hello Dear, are you genuinely visiting this site regularly, if so afterward you will definitely take nice knowledge. Lyndsay Chaim Derick

  • I pay a visit daily a few blogs and blogs to read articles, however this web site provides feature based content. Blondy Cart Averil

  • Having read this I believed it was really informative. I appreciate you spending some time and energy to put this short article together. I once again find myself spending a significant amount of time both reading and commenting. But so what, it was still worthwhile! Noellyn Zack Lorusso

  • Merely wanna say that this is very beneficial , Thanks for taking your time to write this. Philippe Worth Lanette

  • You have made some good points there. I checked on the net to find out more about the issue and found most people will go along with your views on this website. Mandi Mackenzie Murat

  • I am sure this piece of writing has touched all the internet people, its really really good piece of writing on building up new weblog.| Barbaraanne Price Oletta

  • Hey there. I discovered your blog via Google at the same time as searching for a related topic, your site got here up. It seems great. I have bookmarked it in my google bookmarks to visit then. Cinda Gibbie Shaylynn

  • That is a really good tip especially to those fresh to the blogosphere. Brief but very precise info?Many thanks for sharing this one. A must read post! Hermine Paolo Nikolaus

  • Heya! I understand this is somewhat off-topic but I had to ask.
    Does operating a well-established blog like yours require a massive amount
    work? I’m brand new to blogging however I do write in my journal everyday.
    I’d like to start a blog so I can easily share
    my personal experience and feelings online. Please let me know
    if you have any suggestions or tips for brand new aspiring bloggers.
    Appreciate it!

  • Definitely believe that which you stated. Your favorite justification appeared
    to be on the internet the simplest thing to consider of. I say to you,
    I certainly get annoyed even as other folks consider worries that they just don’t realize about.
    You controlled to hit the nail upon the top and outlined out the whole thing without having side-effects , people could take a signal.
    Will probably be again to get more. Thank you

    Visit my site :: THC Gummies

  • You’re so interesting! I don’t believe I’ve truly read through something like that
    before. So good to discover someone with some original thoughts on this topic.
    Seriously.. many thanks for starting this up. This web site is one thing that is required on the web, someone with a bit of originality!

  • After looking over a handful of the blog articles on your website, I really appreciate
    your way of blogging. I book-marked it to my
    bookmark webpage list and will be checking back soon. Please visit my website as
    well and let me know your opinion.

    my page; dispensaries near me

  • I’m really enjoying the design and layout of your blog. It’s a very easy on the
    eyes which makes it much more pleasant for me to come here and visit more
    often. Did you hire out a designer to create your theme?
    Superb work!

    Also visit my site: dispensaries near me (seattleweekly.com)

  • Aw, this was a very good post. Taking a few minutes and actual effort to generate a good article… but what can I say… I hesitate a
    whole lot and never seem to get nearly anything done.

    Here is my homepage … weed near me

  • Excellent web site you’ve got here.. It’s difficult to find high
    quality writing like yours these days. I truly appreciate
    people like you! Take care!!

    Here is my blog buy weed

  • I’ve learn some excellent stuff here. Certainly price bookmarking for revisiting.
    I surprise how so much attempt you place to create such a magnificent informative site.

  • Simply wish to say your article is as astonishing.
    The clarity in your post is just cool and
    i could assume you’re an expert on this subject.
    Fine with your permission let me to grab your RSS feed to keep up to date with forthcoming post.
    Thanks a million and please carry on the enjoyable work.

    Also visit my blog post; best kratom

  • When I initially commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment is added I get several e-mails with the same comment.
    Is there any way you can remove people from that service?
    Bless you!

    My blog post: maeng da

  • When some one searches for his vital thing, thus he/she needs to
    be available that in detail, so that thing is maintained over here.

  • After exploring a few of the blog posts on your web site, I
    really like your way of blogging. I saved as a favorite it to my bookmark
    website list and will be checking back soon. Take
    a look at my web site as well and tell me how you feel.
    오피사이트

  • I got this website from my friend who informed me on the topic of this
    web site and at the moment this time I am visiting this web page and reading very
    informative articles at this place.

  • Normally I do not read article on blogs, however I would like to say that this write-up very forced me to check out and do so!
    Your writing taste has been amazed me. Thank
    you, very nice article.

  • Heya i am for the first time here. I came
    across this board and I find It really useful & it helped me out a lot.
    I hope to give something back and help others like you aided me.

  • certainly like your web-site however you have to test the spelling on several of your posts.
    Several of them are rife with spelling issues and I find it
    very troublesome to tell the reality then again I’ll surely come again again.

  • Hello There. I found your blog using msn. This is a very well written article.
    I will make sure to bookmark it and come
    back to read more of your useful info. Thanks for
    the post. I will certainly return.

  • I am really thankful to the owner of this website who has shared this fantastic paragraph at at this time.

  • Good day! Do you know if they make any plugins to protect against hackers?
    I’m kinda paranoid about losing everything I’ve worked hard on.
    Any recommendations?

  • As the admin of this website is working, no hesitation very soon it will be well-known, due to its feature contents.

  • Hello, i think that i saw you visited my web site so i came to “return the favor”.I’m attempting to find things to enhance my site!I suppose its ok to use
    some of your ideas!!

  • First off I want to say fantastic blog! I had a
    quick question in which I’d like to ask if you don’t mind.
    I was interested to find out how you center yourself and clear your mind before writing.
    I have had difficulty clearing my mind in getting my thoughts out.
    I do enjoy writing but it just seems like the
    first 10 to 15 minutes are wasted just trying to figure out
    how to begin. Any recommendations or hints?
    Appreciate it!

  • A motivating discussion is worth comment. I do believe that you ought to publish
    more about this subject, it might not be a taboo subject but usually
    people don’t speak about such issues. To the next! All the best!!

  • Great – I should definitely pronounce, impressed with your website. I had no trouble navigating through all tabs as well as related information ended up being truly easy to do to access. I recently found what I hoped for before you know it in the least. Quite unusual. I
    아바타바카라
    s likely to appreciate it for those who add forums or something, site theme . a tones way for your client to communicate. Excellent task.

  • Today, I went to the beach front with my children. I found a sea
    shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She placed the shell to her
    ear and screamed. There was a hermit crab inside and it pinched her ear.

    She never wants to go back! LoL I know this is entirely off topic but I had to tell someone!
    cheap flights http://1704milesapart.tumblr.com/ cheap flights

  • I loved as much as you will receive carried out right here.

    The sketch is attractive, your authored subject matter stylish.

    nonetheless, you command get got an impatience over that you wish be delivering the following.
    unwell unquestionably come further formerly again as exactly the
    same nearly a lot often inside case you shield this increase.
    ps4 games https://bitly.com/3nkdKIi ps4

    • コメントを残す

    メールアドレスが公開されることはありません。

    Recommend関連記事

    関連記事は見つかりませんでした。