【食事編】アンチエイジングTip

アンチエイジングという言葉はよく耳にしますが、一体どのようなことをアンチエイジングと言うのでしょうか。

今回はその「アンチエイジング」について詳しく解説していきます。

アンチエイジングとは?その具体的な方法とは?についてご紹介します。

これからの正しいアンチエイジングの参考になれば幸いです。

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アンチエイジングとは最新科学を応用し、健康で若々しくあるための秘訣である

最新の科学的知識をうまく使って、きれいで若々しく、健康に年を重ねることが期待できるアンチエイジング。

■アンチエイジングの意味

まずはアンチエイジングという言葉の意味を理解しましょう。不老不死のようなイメージをもっている方もいらっしゃるかと思いますが、そうではありません。「アンチ」は反抗や抗体、「エイジング」は時間の経過や加齢という意味で、日本語では「抗老化」、「抗加齢」といわれています。

また、「アンチエイジング医学」など医療として用いられることが多く、その場合の定義としては、「元気で長寿を享受することを目指す論理的・実践的科学(日本抗加齢医学会ホームページより)」とされています。つまり、最新の科学的知識をうまく使って、きれいで若々しく、健康に年を重ねることが期待できるということです。

「アンチエイジングと聞くと、美容に直結したものと考えられがちですが、それだけではありません。例えば、特に高齢の女性にとっては骨折が寝たきりの原因のひとつになります。また、男性と比べて女性のほうが寝たきりでいる時間が長いとされています。

アンチエイジングとは、骨折やガン、脳梗塞などの病気を防いで、健康で長生きするための医療行為を行うことが根本にあります。その結果として、姿勢が良くなり、精神もはつらつとして、若々しく美しく見えるようになる。これが本来のアンチエイジングです」と、医学博士の飛田沙織先生はおっしゃいます。(※)当記事に関する注意書き
一般的には「アンチエイジングしたい、アンチエイジングに効く」という風に言葉が使われていますが、本来であれば「アンチエイジング医学、アンチエイジング医療、アンチエイジングメディスン」など、形容詞として使われるのが適切です。最近では、効果の有無が不明瞭なものや行為にまでアンチエイジングという言葉が使われているため、当記事では、アンチエイジング医学に基づいた観点より解説を行います。また、アンチエイジングという言葉の使い方については、アンチエイジング医学が私たちの日常生活に広く活用されることを目指し、当記事内では一般的な使用例を採用します。重ねて、アンチエイジング医学は刻一刻と進化しています。当記事に記載されている情報は、現時点(2018年4月12日)での最新情報となります。

■アンチエイジングとは、最新科学を応用し、健康で若々しくあるための秘訣

人間の体のピークは二十歳前後といわれており、成熟期を境に徐々にパワーダウンしていき、加齢(老化)によるさまざまな症状が表れます。これは誰にでも当てはまり、止めることはできません。

しかし、アンチエイジング医学でその速度を抑えることで、元気で健康に、そして若々しい体を保つことがある程度可能になります。老化を緩やかにすること、そして、上手に受け入れていくことが、アンチエイジングといえるでしょう。

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アンチエイジングと食事の関係

規則正しい食事、食べ方、食べる順番を意識しよう。

■規則正しい食事のタイミング

朝、昼、夜、1日3回決まった時間に食べるようにしましょう。とくに朝食は大切です。朝食を抜くと、低血糖の状態が続いてしまい、血糖を補うインスリン拮抗ホルモンが大量に分泌されます。その後、昼食を食べると血糖値が急上昇し、血糖値を下げるインスリンが分泌されます。血糖値の激しいアップダウンは、体調不良の一因になります。

また、次の食事までの時間が長くなると、血糖値が低い状態が続き、脳が強い飢餓感を感じます。そうすると食欲のコントロールができなくなり、ドカ食いをし、結果太りやすくなってしまうのです。その上、体温が低くなり、基礎代謝が低くなってしまうことも。食事の感覚が空くと、脳出血や膵臓に負担がかかるなどのリスクを上げるという研究結果もあるため、朝食は欠かさず食べるようにしてください。

■食べ方、食べる順番に気をつけて

また、テレビを見ながら、スマホをしながらなどの「ながら食べ」は免疫力を低下させることも。気の合う人とゆっくりリラックスして食事を楽しむことが、アンチエイジングにつながるのです。

食べる順番も大切です。食物繊維を含んでいる野菜などを先に食べ、そのあとタンパク質の肉や魚など、さらにそのあと炭水化物のご飯などを摂るようにしましょう。その順番にすることで、炭水化物がゆっくりと消化・吸収され、血糖値が急激に上がるのを防ぎます。

また、よく噛んでゆっくり食べることで、食べ過ぎの防止、消化の促進、活性酸素の活性を減らせるなどの効果があります。

■偏りのない食事のススメ

バランスのよい食事はアンチエイジングの第一歩です。食事内容で気をつけたいことがいくつかあります。

1:栄養バランスのよい「腹八分目」の食事

まずは、食事内容の総エネルギー量が多くならないように気をつけたいもの。活動量の少ない成人女性の目安は、1400〜2000kcalです。また、脂肪や炭水化物、塩分の摂りすぎに注意することで、高血圧、メタボリックシンドローム、肥満を未然に防ぐことができます。

また、高齢になって炭水化物を摂りすぎると、余った糖が体内のさまざまな細胞にくっつき、細胞の糖化を起こします。これが健康寿命にあまりよくない作用をもたらすとされています。タンパク質やビタミン、ミネラルなどを十分に摂り、炭水化物や脂肪の摂取を少なめにした腹八分目の量の食事が、アンチエイジング効果のある食事といえます。

2:体内の抗酸化力を高める栄養素を取り入れる

それでは、アンチエイジングに効果的な体内の抗酸化力を高める栄養素には、どんなものがあるのでしょうか。ビタミン類では、ビタミンA・C・E、ポリフェノール類のイソフラボン、アントシアニン、フラバノン、カロテノイド類のリコピンやアスタキサンチンなどがあります。

また、植物性食品の色素や香り、アクなどから発見された化学物質・フィトケミカル(ファイトケミカル)には、抗酸化作用や免疫力アップなどが期待できます。フィトケミカルとそれ以外の抗酸化力を高める栄養素を含む食品をいっしょに食べることにより、さらに効果が期待できます。上手に食事に取り入れるようにしましょう。

アンチエイジングに効果的な食べ物

アンチエイジングに大切な食べ物は、デザイナーズフードや良質なタンパク質など。

■「デザイナーズフーズ」を取り入れよう

1990年、アメリカの国立がん研究所は、がんの予防に効果のある植物性食品(主に野菜や果物などの約40種)を「デザイナーズフーズ」として発表しました。それらは、がんの予防だけではなく、免疫力の向上や生活習慣病の予防にも効果があるとされ、アンチエイジングの観点からもぜひ取り入れたいものです。

デザイナーズフーズとして挙げられている食品の中で、もっとも優秀なのが「にんにく」。次いで、キャベツ、ニンジン、トマト、ブロッコリーなどがあります。

1:肉、魚、卵などの良質な動物性タンパク質

肉、魚、卵を摂るようにしましょう。それらに豊富に含まれるタンパク質は、肌のハリをつくるコラーゲンの材料となるアミノ酸を含んでいます。1日100gを目安にしてください。カロリーを抑えるには、蒸すなどの油を使わない調理方法や、脂肪分が少ない白身魚、ササミ肉などを使うとよいでしょう。

2:野菜やきのこ、海藻類のビタミンやミネラル類

アンチエイジングに野菜やきのこ、海藻類は欠かせません。1日に、淡色野菜を200g、緑黄色野菜を100g、豆やきのこ、海藻類を50gを目安に。そうすることで、玉ねぎに含まれるケルセチンや、かぼちゃやほうれん草に含まれるβカロテン、キャベツや大根に含まれるS-メチルシステインスルフォキシドなどの、抗酸化作用のある食べ物をバランスよく摂取できます。

野菜を食べるときは、サラダより温かく調理したもので摂るようにしたほうが、体を冷やさないのでオススメです。

3:大豆や大豆製品などの大豆イソフラボン

女性ホルモン様作用を持つ物質の代表的なものに、大豆イソフラボンがあります。枝豆はもちろん、納豆や豆腐、豆乳、きなこなど大豆製品に含まれている成分です。大豆イソフラボンは、納豆なら1パック、豆腐なら1/2丁を目安に、毎日摂るようにすると良いでしょう。

女性ホルモン様作用(ようさよう)を持つ物質には、美肌づくりを始め女性に欠かせないエストロゲンという、ホルモンとよく似た作用があります。エストロゲンは、個人差はありますが、思春期頃から増え始め、30代後半から減っていき、閉経前後にさらに低下してしまいます。エストロゲンとよく似た作用を持つ大豆を摂るとよいのは、そのためです。(※様作用とは、ホルモンが起こす作用に似た作用のこと)

4:ナッツ類の植物性タンパク質やミネラル類

ナッツ類を摂るのも効果的です。ナッツ類が含む植物性タンパク質は、肌やそのほかの細胞を形づくる役割をしています。また、ミネラル類も豊富です。ミネラル類には、肌や髪に栄養を行き渡らせてくれる役割があり、美肌や発毛を促進する効果があります。なお、ピーナッツはナッツ類ではなく豆類なので、ご注意を。

5:抗酸化作用を持つフラボノイドが含まれるプロポリス

万能薬とも呼ばれるプロポリスも、アンチエイジングの効果が期待できます。プロポリスには強い抗酸化作用をもつフラボノイドや、ビタミン類、ミネラル類が豊富に含まれています。また、発がん予防にも効果があるといわれています。テロメラーゼと呼ばれる酵素の活性を抑え、寿命を延ばすことが研究で明らかになっています。

6:免疫力を高める発酵食品

発酵食品も、アンチエイジングに最適な食べ物です。免疫力を高め、抗酸化作用を持つものもあります。納豆や味噌、漬け物、ヨーグルトなどを積極的に摂るようにしましょう。

7:さまざまな栄養やビタミン、ミネラル類などを含むスーパーフード

健康意識の高い女性に人気のスーパーフードを適切に摂取することも、アンチエイジングにとって有効です。チアシード、ザクロ、キヌア、アマランサスなど、最近はスーパーマーケットで入手できたり、それらスーパーフードを含んだ食品もたくさん販売されているので、上手に取り入れるとよいでしょう。

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