気分が落ちたらバナナ食って太陽に向かって走れ

健康

こんにちは
今回は 「気分が落ちている日が続いたらこうしてみよう」の続きです。

前回(【食事編】気分が落ちている日が続いたらこうしてみようという3つのことは食事編だったので今回は行動編です。

気分が落ち込んだら「日光を浴びる、適度な運動をする」ということが大切です。
前回と同様に「なんで日光を浴びるのが大切なのか、運動をするのが大切なのか」ということを、科学的な根拠と共に説明します。

僕は飲食業で13年働いているうちに「キッチンとして働くなら栄養素とか、科学的なことも知っておいた方がいいだろう」と考えるようになりました。
だいたい働き始めてから5年目ぐらいの時から勉強し始めたので、かれこれ8年ですね。その時から学んだことが多分に含まれてます。

お付き合いください。


気分が落ちたらバナナ食って太陽に向かって走れ その2

前回も話したこれです。
「バナナ食って」の部分を説明したので、「太陽に向かって走れ」の部分ですね。

  • 太陽に→日光を浴びる(規則正しい生活)
  • 走れ→適度な運動

ということで説明していきます。

日光を浴びる(規則正しい生活)ことは気分が落ち込んだ時にするべき

「バナナ食って」のところでも説明したのですが、「気分が落ち込んだ時」は「セロトニン」と「メラトニン」というふたつの物質がとても重要です。
確認のために簡単に説明すると

  • どちらも神経伝達物質のひとつ
  • トリプトファンを栄養にしている
  • セロトニン→自律神経調整、気分を落ち着かせる
  • メラトニン→睡眠を促す、体内時計の調整

というものですね。バナナは「セロトニン」と「メラトニン」の生成に必要になる「トリプトファン」を多く含んでるんですね。

そこに”太陽”はどのようにかかわってくるのでしょうかそれは「ふたつが生成されるための条件」が重要です。

「セロトニン」と「メラトニン」は、ふたつとも「トリプトファン」を必要としますが、もうひとつ必要なものがあります。
それは「目から入った光の情報」です。

セロトニンは日光を浴びることで生成され、メラトニンは暗い所にいると生成されます。
そのため「太陽を浴びる」ということが必要になるのです。

太陽じゃなきゃダメなの?

結論から言うと「現実的に可能ではないので太陽が一番いい」です。
というのも「照度」という単位が重要になります。

これは「一定の広さに対してどのぐらい明るくさせる力があるか」という単位です。
単純な電球などの明るさと違って「広い範囲を照らす力」ですね。
lxもしくはLuxと記載され、ルクスと読みます。

照度は一般のオフィスなどの照明で1,000~3,000ルクス、通常の家庭用の照明で500~1,000ルクスと言われています。
これが太陽になると雨の日の屋外で5,000ルクス、晴れた日の屋外で100,000ルクス程度の照度を持っているとされています。
それだけ太陽の光の力というのはものすごいものなのです。

「現実的に可能ではないので太陽が一番いい」と言ったのは「それだけの力を作るのは難しい」ということですね。

どのくらい太陽を浴びればいいのか

人間は太陽の強い光を浴びることで「セロトニン」が生成されます。
これを生成するためにはおよそ1時間ほど太陽を浴びるのがいいと言われています。

時間帯や季節によって太陽の強さも変わってしまうので。冬はそれよりも少し長いくらいがちょうどいいでしょう。

「何時に外に出る」などのタイミングは気にする必要はありません。
「強い太陽の光を浴びる」ことが重要なのです。
基本的には「照度×照射時間」で考えるといいでしょう。

「セロトニン」の生成が多ければ多いほど「メラトニン」の生成量も増えます。
そのため、太陽が出ている時間はできるだけその光を浴びて「セロトニン」を生成する、日が沈んだら「メラトニン」が生成され始めるため、日が沈んだら室内にいて寝る前にはできるだけ強い光を浴びないようにするとよいでしょう。

特にスマートフォンやパソコンの光は直で目に届くため、照度は低くてもメラトニンの生成を阻害する可能性があります。
そのため、寝る前にはできるだけいじらないほうがよいでしょう。

またメラトニンは「起床後から14時間後に生成され、16時間後に生成が最大になる」という性質を持っています。
そのため仕事のために朝7時に起きる生活をしている人だと、23時ごろに最大になるということです。

僕のような飲食業などのシフトでスケジュールを決める仕事の場合、多くの人が生活リズムがバラバラになっている不規則な生活になっていると思います。
そうすると、必然的に太陽を浴びる時間が少なくなり、気分が落ち込みやすくなってしまいます。

シフト制の仕事だけでなく、プログラマーなどの日常的にパソコンの画面を見ることの多い人や、屋外に出ることのない人も同様です。
そういった職業の方で「なかなか太陽に浴びることができない」という方は、休みの日だけでも日中に外に出る、室内でも窓際に行くなどできるだけ太陽の光を浴びれるところに行く、などの工夫が必要です。

晴れている屋外に出るのが最も効率はよいのですが、雨の日や曇りの日でも窓際に行ったりして、できるだけ自然の光の近くにいることが重要です。
そして、太陽が感じる時間をできるだけ長くするためには、規則正しい生活をすることが重要です。


適度な運動

次は運動ですが、運動も「セロトニン」を生成するためにとても重要なことです。

つまり「気分が落ちたらバナナ食って太陽に向かって走れ」ということは、「全てセロトニンを作るために必要なことを言っている」ということになるわけです。
それだけ「気分が落ち込んでいるとき=鬱状態のときにはセロトニンが必要」ということです。

ですが、運動の効果というのはそれだけではありません。
運動すると「セロトニン」だけでなく「BDNFとエンドルフィンが生成される」のです。
簡単に言うと「ストレスの解消になり、耐性がつく物質が出る」ということです。

それぞれの働きを簡単に書くと

BDNF

  • 記憶の定着を助ける
  • 脳の栄養分となり、脳を活性化させる
  • 認知機能の促進

エンドルフィン

  • 鎮痛効果
  • 気分の高揚・幸福感

というものです。

ある程度の負荷の運動を一定時間行うと、その負荷から脳を守るためにBDNFが生成されます。
そして筋肉を使っていくと、筋肉内にあるグリコーゲンが乳酸へと分解されていきます。

「運動で負荷をかけると乳酸がたまってくる」という話を聞いたことがある人もいると思います。
乳酸がたまるということはグリコーゲンが減っている状態ということです。
グリコーゲンが減ると、体に”痛み”や”疲れ”という症状として現れます。
その”痛み”や”疲れ”に体が対抗しようとして生成するのが「エンドルフィン」なのです。

このふたつが生成されると

  • 脳を負荷から守るためにBDNFが生成される→ストレス化にある脳をリセットして回復・保護してくれる
  • 痛みに対抗するためにエンドルフィンが生成される→ストレスを感じている状態を収めてくれる。テンションを上げて苦痛をなくしてくれる

という働きが脳内で起きているということですね。

運動しなくちゃダメなの?

BDNFとエンドルフィンはおいしい食事をして満腹になったときなどにも生成されます。そのため積極的においしい食事をとることもとても重要です。

ですが、単純な話で「筋肉の働きによって生成される」のであれば「筋肉が多い方が生成される量が多くなる」ということですね。
そして「一定のストレスを与える」ことが重要になります。

「セロトニン」は神経伝達物質のひとつで、脳には働きかけるもののひとつではあります。
ですが、大部分は「腸などの消化管」に存在しているのです。
運動は腸内環境を整えるためにとても有効な手段なのです。

そのため、「BDFN」「エンドルフィン」「セロトニン」を、とても効率よく生成することのできる運動はとても重要なのです。

どのくらいの運動をすればいいの?

重要なのは「習慣レベルで行う」ということです。
「気が向いたから1日だけやる」とかだと、体の環境を変えるほどの効果はありません。

そして「筋肉痛になるほどの負荷をかける」ということも、普段運動をしないような人からすると非常にハードルが高くなってしまうため、習慣にはなりません。

20分前後でいいので、ウォーキングや軽いジョギング体を動かした後に「ちょっと疲れたな」ぐらいの負荷で構わないので「週3~4日」の頻度で行うのが最も効率がよいでしょう。

最初は家から少し遠いところから歩いて帰る買い物に行くときに自転車じゃなくて徒歩にするなどでもかまいません。
そこから徐々に負荷を増やしていき、運動を習慣にできるようにしていきましょう。
そうすることで「ストレスに強い脳」を作ることができ、「幸福感を感じる」行動を日常的に取ることができるのです。


いかがでしょうか
「気分が落ちている日が続いたらこうしてみよう」ということは「気分が落ちたらバナナ食って太陽に向かって走れ」につまっているのです。

そして、気分が落ちている=鬱状態のときには「トリプトファン」「セロトニン」「メラトニン」がとても重要だということを理解いただけたでしょうか

いまは新型コロナウイルスなど気分が落ちるようなニュースがとても多いです。
さらにこれから梅雨がやってきて、それに拍車をかける可能性があります。

  • バランスの取れた食事
  • 日光を浴びる(規則正しい生活)
  • 適度な運動

の3つを行うことでそれを乗り切りましょう。

出典・参考

医療法人社団 平成医会 「セロトニンの増加が心身に及ぼす効果」
https://heisei-ikai.or.jp/column/serotonin/
一般社団法人 日本看護学校協議会共済会 「睡眠の基礎知識」
https://www.e-kango.net/selfcare/aroma/sleep/vol3.html
ナショナルジオグラフィック日本版 「冬季うつ、光はいつ浴びるかより「浴びた量」が大事」
https://style.nikkei.com/article/DGXMZO82391210W5A120C1000000/
lifehacker 「運動中、脳には何が起きているのか? 運動すると気持ちいい理由を解明」
https://www.lifehacker.jp/2012/09/post_1756.html
J-STAGE  うつ病での脳由来神経栄養因子(BDNF)の血中動態https://www.jstage.jst.go.jp/article/jsbpjjpp/22/2/22_83/_article/-char/en

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