1-3 Expertise

3.健康に関する専門知識

私は健康には、私たちの体の元となっている栄養素と自律神経のバランス、免疫力や自然治癒力が大きな力を発揮していると考えています。そこで、それぞれを少し専門的になるかもしれませんが、簡単に解説してみたいと思います。

栄養素について

五大栄養素食物繊維

栄養素といえば、五大栄養素+食物繊維といわれています。私が小さいころは、三大栄養素と教わったような気がしています。五大栄養素とは、糖質(炭水化物)と脂質、タンパク質(これらを昔三大栄養素と読んでいたような気がします)、ビタミン、ミネラルを示します。

糖質(炭水化物)は、生体活動のエネルギー源となり、穀類、めん、イモなどに含まれています。食べ過ぎると体脂肪に変化するといわれています。 脂質は、サラダ油のような植物性のものと、バターのような動物性のものがあります。資質も、体のエネルギー源となります。 タンパク質は、肉、魚、たまごなどに含まれており、骨や筋肉のもととなる栄養成分ですが、貯蔵はできません。タンパク質は、20種類のアミノ酸からつくられており、その内10種の必須アミノ酸は体内で生成することができません。ビタミンは、果物や野菜などに含まれており、身体の機能を助け、調子を整えてくれる栄養成分です微量で生理機能(代謝)の調節をおこなう栄養素ですが、人間は体内でつくることができず食べ物から摂取しなければなりません。 ミネラルは、小魚や海藻などに含まれ、身体の機能を助け、生理作用を調整してくれる潤滑油的な働きをおこなう栄養成分です。組み合わせでなく元素の単体であることがビタミンとの違いとなります。

最近注目されているの食物繊維は、主に植物の細胞膜をつくっているセルロース(繊維素)で、消化吸収されませんが、腸のゼン動運動を助け腸内の有益な菌の働きを促進する、いわゆる腸のそうじに役立ちます。

これらの栄養素は、体そのものを形作る大元のものなので、大変重要だと思っています。規則正しく食事をし、必要最低限の栄養を摂取するということは大変重要なことだと思います。現在は、生産過多で飽食の時代といわれて久しく立ちます。糖分や塩分の取りすぎの人も多く見受けられます。また一方で、過度のダイエットをすることで、重度の栄養失調になっている人もたくさんいます。規則正しい食生活ができていない人は、まずそれを正すべきだと思います。

ただし、現在は食の安全性についてたくさんの方面から警告がならされています。化学薬品の多用栽培、生産地偽証、過度の食品添加物、放射能汚染など、枚挙に暇がありません。自分では、規則正しく栄養素もバランスよく食べているつもりでも、その元となっている食材の品質が悪い場合も考えられます。しかし、そんな細かいところを気にしていては、食べるものも食べられませんし、生きて行けなくなります。私は、お店に出ているものは、ある程度検査済みで大丈夫なものであるとして、おいしくいただくことにしています。

五大栄養素の中で、私が注目したいのは、ビタミンとミネラルです。特に人間の体内で生成することができず、外から摂取するしかないものに注目しています。というのは、効率的な栽培や品質のそろった栽培という考えたにそって、昔ながらの製法がなかなか受け継がれなくなってきています。その結果、昔の野菜には豊富に含まれていたビタミンやミネラルが、最近の野菜での含有量が少ないということは間々あると思っています。それで、必要量の野菜を食べても、本来必要とする栄養素を摂取できていない可能性がだんだんと高くなってきていると考えています。

ビタミンAベータカロチン

ビタミンAは、さまざまな目の障害の治療を助けたり、免疫系が適切に機能するのをたすけたり、いろいろな効果があることが知られています。ビタミンAは、脂溶性で体に蓄積される傾向があるので、水溶性で必要なときにビタミンAと変わるベータカロチンとして摂取したほうがよいといわれています。魚の肝油、レバー、緑黄色野菜に多く含まれているといわれています。

ビタミンB

ビタミンB群には、たくさんの種類があります。どれもバランスよく摂取する必要があります。ビタミンB群には、たくさんの効果があるといわれていますが、特に細胞膜や神経系には重要な働きをしているそうです。特に、ビタミンB12(コバラミン)は、受験生のビタミンと呼ばれることもあり、神経系の働きを助けるといわれています。ビタミンB群が含まれているといわれているのは、レバー、肉、卵、ミルク、魚などです。

ビタミンC

ビタミンC(アスコルビン酸)は、水溶性ですごく強い抗酸化物質です。よくビタミンCを取ると肌が白くなるとかシミがなくなるという話をよく耳にします。肌にできるシミは肌の酸化です。体の酸化を防ぐために強力に働くのがこのビタミンCです。不治の病といわれているガンも、体の酸化であるといわれています。ビタミンCは、ガンに対する抗酸化作用も昔からたくさん報告されています。

ビタミンCは1930年代にその構造式が解明され、アスコルビンさんと命名されています。当時は新薬であったかもしれませんが、かなりの時間が流れていますので、当にジェネリック薬品となって、薬局で手軽に購入できます。私は、ビタミンCは、万能薬であると思っています。ちょっとした体調不良から、風邪、ガンに至るまで、強力な抗酸化作用を持っているといわれています。このビタミンCが一般で万能薬としてよく知られていない、または利用されていない理由のひとつは、その金額の安さだと思います。お医者さんも、安い薬を売っても儲からないからではないかと思っています(ちょっといいすぎかな)。

最近、ガンの末期患者に高濃度のビタミンC溶液を静脈注射する治療が注目されています。ビタミンCは、水溶性で、過度に摂取してもおしっことして使われなかった分は排泄されます。この高濃度治療では、60%溶液という異常に高い濃度のビタミンC溶液を使用しているのが特徴です。血液中に入ったビタミンCは、速やかにガン細胞のところへ運ばれ、ガン細胞のみを攻撃し、その他の細胞には無毒という特徴を持っているそうです。この治療は、まだ保険の適用になっていないので、いくつかの先進的なお医者者間によって試行されていますが、民間治療の分類とされているようです。私は、この治療にもかなり関心があります。

ビタミンE

ビタミンEは、脂溶性で強い抗酸化物質です。ビタミンAやビタミンCの酸化も防ぎます。酸化を防いで細胞の老化を遅らせる効果があるので、体を若々しく保つことができるといわれています。レシチンと一緒に摂取することで、さらに効果が上がるといわれています。

カルシウム

カルシウムは、私たちの骨や歯の元になるもので、体にとって大変重要な元素です。カルシウムは、牛乳や魚類の骨などに豊富に含まれていますが、なかなか吸収率のよくないといわれています。血中のカルシウム濃度は常に一定に保たれていて、濃度が高くなったり低くなったりしない仕組みになっているそうです。カルシウムの保存庫の役割をしているのが骨で、血中の濃度が低くなると骨からカルシウムが溶け出し、濃度を一定に保ちます。逆に、濃度が高くなると余分な分を骨に蓄積しているそうです。

私は、当初骨は成人以降何も変化しないものだと思っていました。しかし、実際は日々変化をしており、毎年約20%は新しいものに置き換わっているそうです。誰もが年をとると、背が縮んだり、骨粗しょう症になったりします。それは、カルシウム摂取不足に原因があるようです。また、血液中のカルシウム濃度が低下すると、切れやすく、怒りっぽくなるそうです。最近、切れやすい子供の話とか、怒りっぽい老人の話をよく耳にします。これらもカルシウムと大きな関係があると思っています。

自律神経のバランスについて

最近私が注目しているのは、自律神経のバランスです。

自律神経とは、何でしょうか。自律神経とは、「交感神経」と「副交感神経」のことを指します。交感神経は、興奮をつかさどり、副交感神経はリラックスを担当しているそうです。これまで、昼間は交感神経が強く支配し、逆に寝ている夜は副交感神経が大いに活躍しているといわれてきました。しかし、最近の研究では、そんなに極端に差はないことがわかってきました。重要なことは、交感神経と副交感神経のバランスだということです。

健康とは、病気でない状態です。病気の原因は、大きく二つあり、外部から身を守る「免疫系」のトラブルと、血液の流れが悪くなる「血管系」のトラブルだといわれています。自律神経は、実はこの「免疫系」と「血管系」の働きに深くかかわっているそうです。字路津神経のバランスが壊れると、この「免疫系」と「血管系」のふたつに、大きな悪影響を及ぼすそうです。

専門的な話になりますが、たとえば自律神経のバランスが壊れると、本来たくさんあるべきの白血球が少なくなったり、その逆だったりして、「免疫系」の本来あるべき外的から身を守る仕事が的確に行われなくなる場合があります。そのような状態が続くと、風邪菌やインフルエンザ菌が進入し病気になってしまうことがあるそうです。また、自律神経のバランスが悪くなることで、血液の流れにも影響を及ぼします。血液の流れが悪くなることで、血管壁の障害や血栓などの危険性が増えてくるそうです。

では、その自律神経のバランスを保つにはどうすればいいのでしょうか。自律神経のバランスを保つキーワードとしては、「余裕」、「笑顔」、「ゆったりとした呼吸」が上げられます。

何事にも、余裕が必要のようです。待ち合わせの時刻より30分早く目的に地到着し、コーヒーか紅茶でも飲みながらこれからの打合せの内容を考えてみるような、そんな余裕のある生活が自律神経のバランスを整えることにつながるそうです。

「笑う門には福来る」という言葉があります。昔の人は、いいことを言いますね。笑顔も自律神経のバランスに大変大きな影響を与えているようです。ある施設で認知症や寝たきり老人の治療に、落語や漫才などのお笑い系コンテンツを使ったという話をテレビで見たことがあります。まだ研究としては始まったばかりなので、学術的に報告できる段階ではないと前置きがありましたが、確かにお笑いが脳に何らかの影響を与え、症状の緩和につながっているという報告でした。

緊張したときや困ったとき、ゆっくりと深呼吸をすると落ち着くことがよくあります。生活の中で、ゆっくりとした呼吸も取り入れてみたいと思っています。気功やヨガも、呼吸を大切にしていると聞きます。体の中を流れる「気」を意識することで、自律神経のバランスを整えることができるのではないかと思っています。今は時間がなくてできませんが、少し余裕ができたら気功やヨガも取り組んでみたい課題のひとつです。

自律神経は、これから解明されていくことが多いと思います。私が参考にしたのは、小林弘幸教授の「なぜ、「これ」はけんこうにいいのか?」-副交感神経が人生の質を決める-サンマーク出版です。ご興味のある方は、今後小林教授の著書に注目してみてはどうでしょうか。

力について

私たちの体内では、日々自己と自己以外のもの、そして変質した自己を区別することで、自己の体を自ら守っています。免疫という言葉の由来が、「疫病(病気)を免れる」というところからきているように、体内に侵入して来た病原菌は、「自己ではないもの」として認識され、またガン細胞のような変質した自己も異物とみなされ、攻撃・殺傷・排除されていきます。この力を免疫力といわれています。

このような免疫のしくみを司っているのが、血液中のマクロファージ・リンパ球・顆粒球などのよう白血球や抗体などの免疫物質です。一般的に、免疫系と呼ばれています。この免疫系は、バランスが必要です。多くても少なくてもよくありません。

自然治癒力について

自然治癒力、それこそが人間がもつ生命力そのものです。自然治癒力は、もともと人が持っている自然とケガや病気を治す力のことをいいます。
体を健康な状態に維持するためには、
・体の機能のバランスや秩序を正常に保つ(恒常性維持機能)
・病原菌など異物の侵入、変質した自己細胞を殺傷して体を守る(自己防衛機能)
・傷ついたり古くなった細胞を修復したり新しいものに交換する(自己再生機能)
の仕組みを十分に働かすことです。
本来、これらの機能は、自然治癒力として私たちの身体に自然に備わっているものです。

「恒常性維持機能」とは、体の外部環境の変化あるいは体内の生理機能バランスの乱れに対して、自然に身体の状態を恒常的に一定に保とうとする働きのことです。
例えば、外気の温度が極端に変動しても、体は熱の放散と生成を調節することによって、体温が著しく上がったり下がったりすることはありません。また、水を飲みすぎても、多量の汗をかいても、尿の量を調節するホルモンの作用によって、体内の水分量は常に一定に保たれます。運動によって酸素の消費量が増えれば、心臓の脈拍は早くなって血液循環を促進します。このような恒常性維持機能は、主に自律神経や代謝エネルギー、内分泌(ホルモン)の働きによって調節されています。

「自己防衛機能」は、先に説明した免疫力です。これと「自己再生機能」がなければ、どんな名医が手術しても患者を治すことはできません。人間は、自ら持っている自然治癒力で直っていくのです。例えば、盲腸の手術をしたとします。身体の一部の細胞が壊れたことになり、自己再生機能が機能し始め、壊れた細胞が元に戻ろうとします。しかし、傷口から進入した細菌などの外敵が、細胞に攻撃をかけ細胞の再生を妨げたとします。ここで今度は自己防衛機能が機能し始め、白血球などが細胞を攻撃する外敵と戦います。免疫系が外敵と戦っている間、壊れた細胞は着々と自己再生し、細胞の再生が完了して手術した傷口のところは完治するといったしくみです。

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