女性の働きやすい会社が増え、働き甲斐を見つけ、上司からも期待され、自分でも気が付かないうちに無理をしている女性も多いのではないでしょうか。継続して働くために、自分の健康管理は女性として身に着けたいスキルの一つと言えるかもしれません。
最近、ちょっと疲れを感じる方はチェックしてみませんか。
1.バランスの良い食事
健康的に働くために欠かせないのがバランスの良い食事です。
仕事が忙しいとバランスの良いメニューを考える余裕もなくなり、食事をとることさえおろそかにしてしまいがちです。大事なのは、家族や自分のために手料理をすることではなく、お惣菜など広い意味で栄養バランスを考えた食料品を選ぶことです。
食品は次の4つの群に分けられます。
1群 卵・牛乳・乳製品・・・日本人に不足しがちな栄養素を補い、栄養バランスを完全にする食品群
2群 肉・魚介・豆・豆製品・・・良質のたんぱく質を豊富に含み、からだや筋肉・血液を作る食品群
3群 野菜・海藻・芋・果実・・・ビタミン、ミネラル、食物繊維を豊富に含み、体の調子を良くする食品群
4群 穀類・油脂・砂糖・菓子・飲料・調味料・・・力や体温となる食品群。取り過ぎには注意。
各群の食品を毎日バランスよく食べているかどうかを意識するところから始めましょう。
2.正しい水分補給
人間の身体の60%は水分でできているといわれています。
水が不足していると、血の巡りが悪くなったり、便秘がちになったり、疲れやすくなってしまいます。だからと言って水を大量に一気飲みしても効果はありません。
大切なことは身体にとって必要な水分量を知り、こまめに飲むこと。
汗や尿として排出する水分を含めて考えると、1日に補填したい水分量は約2~2.5リットルと考えられています。食事からも水分を摂取するので、飲料水から摂取したい水分量は1日に1~1.5リットルになります。
ただし、食事の内容や運動量など生活習慣によって個人差があるので、臨機応変に水分量を調整するのがよいと思います。
3.適度な運動をする
少しお腹周りが気になる、肌荒れが、吹き出物が…などなど、働く女性の悩みは尽きません。
適度な運動が必要だと分かっていても、朝早くから夜遅くまで働く日々が続くと、ジムやヨガなどの教室に継続して通うのは難しいものです。
そんなときは働きながら運動量を増やすことを始めませんか。
エレベータを使わずに階段を上り下りしたり、電車を使わず自転車や歩きにしたり、日常生活の中でできることを取り入れるだけで運動量は変わります。デスクワークの方は、椅子に浅く座り、姿勢を正すことだけでも運動になります。
4.できるだけストレスを溜めない
仕事をしていると誰でもストレスは溜まります。
子育てもしていると人間関係の輪が広がり、それだけストレスを感じる機会も多くなります。
仕事のストレス解消法を調査したアンケートによると、第1位は「誰かと話す・相談する」(62%)、第2位は「寝る・ゆっくり休む」(58%)、第3位は「美味しいものを食べる」(54%)だそうです。
参考:正社員で働くことを希望する女性向け求人サイト『エンウィメンズワーク』
読書もストレスが軽減されます。特に結果を知っている読みなれたマンガや小説を読むと安心感が増すとのこと。一日の終わりに読書をして眠るのもおすすめです。
自分にあったストレス発散方法を見つけ、ストレスを溜めないようにしましょう。
5.十分な睡眠をとる
仕事が忙しいと真っ先に削るのが睡眠時間です。
睡眠不足になると作業効率が悪くなるだけでなく、肌トラブルや老化につながると言われています。
睡眠時間が6時間以下では死亡率上昇や認知機能低下、うつ病発症リスクなどの健康リスクがあると多くの医学的な研究で発表されています。
慢性的な身体のだるさや頭痛を感じている方は睡眠時間を見直しましょう。
仕事も家事も完璧を目指すのではなく、洗濯物は乾いたものをかごに入れるだけで良しとする、洗い物は食洗器に任せる、など手を抜けるところは抜く努力も必要です。
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