睡眠の質に腸内環境が関わってることは、最近の研究で明らかになってきました。
近年では、「睡眠時間の長さ」よりも「睡眠の質」が重要だという見方も増えてきています。
「いつもより長めに睡眠時間を取ったのになんだか疲れが取れない」という人は、睡眠の質が良くないのかもしれません。
腸内環境も良くないのかもしれません。
今回はそんな、「睡眠」と「腸内環境」の関係についてお伝えしていきます。
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「睡眠」と「腸内環境」は関係している？
最近の研究により、腸内細菌が睡眠ホルモンであるメラトニンの生成に影響を与えることがわかっています。
腸内細菌がトリプトファンというアミノ酸を分解する際に、
メラトニンの前駆体であるセロトニンを生成することがあります。
また、腸内細菌がメラトニンの生成に必要なビタミンやミネラルを生成することもあります。
これらのことから、腸内細菌のバランスが睡眠に影響を与える可能性があることが示唆されています。
腸内細菌の種類は「生まれて間もない赤ちゃんの時期」に決まる
生後一年以内に腸内細菌の種類が決まるということは、
この期間に摂取する食物や環境、母親の腸内細菌などが影響を与え、
腸内細菌の多様性が形成されるということです。
この時期に十分な栄養を摂取し、健康的な環境を提供することで、腸内細菌のバランスを整え、
健康的な生活を送ることができます。また、生後一年以降も腸内細菌の多様性を保つためには、
バランスの良い食生活や適度な運動、ストレスの軽減などが必要です。
善玉菌・悪玉菌・日和見菌
腸内細菌の種類は大きく3つに分けることができます。
善玉菌・悪玉菌・日和見菌の3種類です。
これらのバランスが、「善玉菌2：悪玉菌1：日和見菌7」になるように過ごすことで
腸は最大限の働きができ、睡眠の質も良くなるとされています。
腸内環境が質の良い睡眠に影響するメカニズム
腸内環境が睡眠の質に影響を与えるメカニズムについては、
まだ研究が進んでいる段階ですが、以下のような仮説があります。
腸内細菌は、腸管内で消化・吸収された栄養素を分解して、短鎖脂肪酸や神経伝達物質などを生成します。
これらの物質は、脳と腸をつなぐ腸脳相関によって、脳の機能や心理状態に影響を与えます。
例えば、腸内細菌のバランスが崩れると、ストレスや不安感が増大し、睡眠の質が低下する可能性があります。
また、腸内環境の改善によって、腸内細菌のバランスが整い、
脳内のセロトニンやメラトニンなどの神経伝達物質が増加することで、
睡眠の質が改善されるという仮説もあります。
しかし、まだ腸内環境と睡眠の関係については解明されていない部分も多く、引き続き情報を追っていくことも大切です。
腸内環境を良くする食品3選
ここで、腸内環境を整えてくれる食品について見ていきましょう。
普段の食事に取り入れて、腸の状態を常に良い状態に保っておきたいですね。
1，乳酸菌・ビフィズス菌が豊富な「ヨーグルト」
ヨーグルトに含まれるプロバイオティクスと呼ばれる「善玉菌」は、腸内環境を整える働きがあります。
これらの善玉菌は、腸内に生息する悪玉菌の増殖を抑えたり、腸の壁を守る働きをしたりします。
また、腸内環境が整うことで、免疫力を高めたり、便秘や下痢などの消化器症状を改善する効果もあります。
ただし、ヨーグルトに含まれるプロバイオティクスの種類や量によって効果に差があるため、
適切な種類と量を摂取することが重要です。
2．乳酸菌・食物繊維が豊富な「キムチ」
キムチに含まれる乳酸菌や食物繊維が腸内環境を整え、便通を促進する効果があります。
また、キムチに含まれる唐辛子には血行を促進する作用があり、
腸内の血流を改善することで腸内環境を改善する効果も期待されています。
さらに、キムチに含まれるビタミンやミネラルも腸内環境を整えるために必要不可欠な栄養素です。
3．乳酸菌以外の良い菌も豊富な「味噌」
味噌にも、善玉菌の一種である乳酸菌が含まれており、腸内環境を整える効果があります。
また、味噌に含まれる食物繊維は、腸の動きを促進し、便秘を改善する効果もあります。
さらに、味噌にはイソフラボンという成分が含まれており、女性ホルモンの働きを助けることで、
更年期障害の緩和にも効果があるとされています。
和食が睡眠の質を良くする
和食は、野菜や豆類、魚などの健康的な食材が多く含まれており、栄養バランスが良いため、
睡眠の質を向上させることができます。
また、和食には、カルシウムやトリプトファンなど、睡眠に必要な栄養素が豊富に含まれています。
これらの栄養素により、神経伝達物質の合成が促進され、睡眠の質を高めることができます。
さらに、和食は消化が良く、胃腸を刺激することなくエネルギーを補給できるため、
寝る前に和食を食べることで、良質な睡眠を促進することができます。
「腸内細菌の数が減っている人」が多くなっている
現代の日本人は戦前の人の便の量と比べると1/3程度に減少しているというデータがあります。
現代では1日当たりの便の量は200g程度ですが、戦前では500g以上であることがほとんどだったと言います。
便は、大半が腸内細菌や腸から剥がれた粘膜細胞でできており、
大きい便が出るということはそれだけ腸内フローラが綺麗に咲いており、腸壁も丈夫だということが言えます。
腸内細菌が減少すると、体に様々な悪影響があります。
代表的なのは「リーキーガットシンドローム」で、「腸もれ」と呼ばれるものです。
腸壁細胞の結合が緩み、腸に見えない穴が開いてしまう病気です。
腸の細胞間の穴から分解されていない栄養素が漏れ出すと、体の免疫システムが働いてしまい、
アレルギー症状や炎症を引き起こす原因となります。
食物繊維の多い食事や、キムチやヨーグルトなどの腸内環境に良い食品を積極的に取り、
腸内細菌を増やすことで予防できます。
「腸内フローラ」とは？
腸内フローラとは、腸内に生息している細菌や微生物のことを指します。
これらの微生物は、食物の消化や栄養素の吸収、免疫機能の調整などに重要な役割を果たしています。
また、腸内フローラのバランスが崩れると、様々な病気や不調が発生することが知られています。
良好な腸内フローラを維持するためには、
バランスの良い食生活や適度な運動、ストレスの管理などが重要です。
また、プロバイオティクスやプレバイオティクスなどのサプリメントも効果的な方法とされています。
腸の働きを整えるために
腸内環境を調整するためには、以下のことをすることが重要です。
1. 食事を改善する：
食物繊維や発酵食品など、腸内細菌にとって良い食品を摂取することが重要です。
また、加工食品や砂糖、脂肪分の多い食品は避けるようにしましょう。
2. 水分を十分に摂取する：
水分不足は腸内環境を悪化させる原因となるため、
十分な水分を摂取するようにしましょう。
3. 運動をする：
運動によって腸の動きが活発化し、便通を改善することができます。
4. ストレスを減らす：
ストレスは腸の動きを悪化させるため、ストレスを減らすことが大切です。
ストレスを減らす方法としては、瞑想やヨガ、ストレッチなどがあります。
5. プロバイオティクスを摂取する：
乳酸菌やビフィズス菌など、腸内細菌に良い食品を摂取することで、腸内環境の改善が期待できます。
乳酸菌とビフィズス菌の違い
ビフィズス菌と乳酸菌は共に腸内の善玉菌であり、
消化や免疫機能に関与していますが、それぞれの特徴は異なります。
乳酸菌は、主に乳製品や発酵食品に含まれる菌で、乳糖を発酵させて乳酸を生成します。
主な代表種には、ラクトバチルス属やビフィドバクテリウム属があります。
乳酸菌は腸内のpHを下げ、腸内環境を酸性化させることで、有害菌の繁殖を抑制する働きがあります。
一方、ビフィズス菌は、主に人間の腸内に生息する菌で、
食物繊維を分解してショートチェーン脂肪酸を生成することで、腸内環境を整える働きがあります。
また、ビフィズス菌は腸内免疫を活性化させ、アレルギーや炎症性腸疾患の予防にも効果的とされています。
プロバイオティクスとは
プロバイオティクスは、健康に良い影響を与える生きた微生物であり、
主に腸内細菌のバランスを調整することで、健康維持や疾患予防に役立ちます。
プロバイオティクスは、ヨーグルトや発酵食品、サプリメントなどから摂取することができます。
ただし、プロバイオティクスの種類や摂取量には注意が必要であり、専門家の指導を受けることが望ましいです。
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「睡眠と腸内環境は関係している？」についてのまとめ
睡眠と腸内環境は密接に関係しており、腸内環境が悪いと睡眠の質も悪くなり、
普段の生活で思うようなパフォーマンスが出せなくなってしまいます。
「腸内環境を整える」と謳っている商品は最近になってスーパーなどでもよく目にするようになってきました。
「とりあえず飲んでおこう」でも良いですが、その理屈や仕組みを理解して、
自分に合った腸内環境の改善を行いたいですね。
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