【特集】更年期を和らげるセルフケア｜女性ホルモンによる“ゆらぎ”に

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src="https://www.karakoto.com/wp-content/uploads/2022/02/konenki_top-1.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="更年期" decoding="async" fetchpriority="high" srcset="https://www.karakoto.com/wp-content/uploads/2022/02/konenki_top-1.jpg 760w, https://www.karakoto.com/wp-content/uploads/2022/02/konenki_top-1-300x178.jpg 300w" sizes="(max-width: 760px) 100vw, 760px" /> </figure>  <h1><span id="h1">【特集】更年期を和らげるセルフケア｜女性ホルモンによる“ゆらぎ”に</span></h1> <div class="article__content">  <p class="lead__text"> 女性ホルモンの低下と共に、心と体にさまざまなトラブルがあらわる更年期。不調があるとつらいですが、自分でできるセルフケアで少し軽くすることはできます。更年期を明るく乗り切るための方法をまとめました。 </p>  <div class="tag"> <p class="c-date details"><time datetime="2021-05-26">2022.02.08</time></p> </div> <div class="relatedArticle__category c-category__wrapper c-cate__list"> <a class="c-category details c-cate__item" href="https://www.karakoto.com/category/be_well/body_health/">体の健康</a><a class="c-category details c-cate__item" href="https://www.karakoto.com/category/be_well/body_health/menopausal-syndrome/">更年期</a> </div> <div class="c-tag__wrapper details"> </div>  <div class="snsShare"> <div class="snsShare__title"> <p class="snsShare__text">この記事をシェアする</p> </div> <div class="snsShare__container"> <a class="snsShare__item snsShare__line" href="https://social-plugins.line.me/lineit/share?url=https://www.karakoto.com/27438/" target="_blank" rel="nofollow noopener"> <img src="/assets/img/single/ico_share_line.png" alt=""> </a> <a class="snsShare__item snsShare__twitter" href="https://twitter.com/share?url=https://www.karakoto.com/27438/&text=【特集】更年期を和らげるセルフケア｜女性ホルモンによる“ゆらぎ”に" target="_blank" rel="nofollow noopener"> <img src="/assets/img/single/ico_share_twitter.png" alt=""> </a> <a class="snsShare__item snsShare__facebook" href="http://www.facebook.com/share.php?u=https://www.karakoto.com/27438/" target="_blank" rel="nofollow noopener"> <img src="/assets/img/single/ico_share_facebook.png" alt=""> </a> <a 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id="toc_container" class="no_bullets"><p class="toc_title">目次</p><ul class="toc_list"><li><a href="#i">更年期のきほんと改善テク</a></li><li><a href="#i-2">セルフケアで更年期対策　エクササイズ・マッサージ編</a></li><li><a href="#i-3">その他の更年期対策</a></li></ul></div> <h2 class="wp-block-heading" id="更年期のきほんと改善テク"><span id="i">更年期のきほんと改善テク</span></h2> <article class="c-article linkArticle linkArticle--exter"> <a class="blank" href="https://www.karakoto.com/41317/"> <figure class="linkArticle__thumbnail c-thumbnail"> <img decoding="async" src="https://www.karakoto.com/wp-content/uploads/2022/12/femtech02-top.jpg" alt="女性ホルモンを知れば、更年期は怖くない｜私のためのフェムテック（2）"> </figure> <div class="linkArticle__body"> <div class="linkArticle__title">女性ホルモンを知れば、更年期は怖くない｜私のためのフェムテック（2）</div> <p class="linkArticle__text">女性の健康課題を解決する「フェムテック」の連載。第2回は、更年期に特化した情報提供、オンライン相談サービスを行うTRULY（トゥルーリー）の二宮未摩子さんを迎え、更年期のフェムテックについて考えました。</p> <p class="c-date linkArticle__date"><time datetime="2022.12.15">2022.12.15</time></p> </div> </a> </article> <article class="c-article linkArticle linkArticle--exter"> <a class="blank" href="https://www.karakoto.com/41647/"> <figure class="linkArticle__thumbnail c-thumbnail"> <img decoding="async" src="https://www.karakoto.com/wp-content/uploads/2022/12/femtech-kaiketsu-top.jpg" alt="更年期や生理……etc.女性特有の悩みをフェムテックで解決！"> </figure> <div class="linkArticle__body"> <div class="linkArticle__title">更年期や生理……etc.女性特有の悩みをフェムテックで解決！</div> <p class="linkArticle__text">つい無理したり、がまんしたりしがちな女性特有の体調不良。うまく発散したり、医療に頼ったりするだけで、多くのつらさは解消できます。特に悩む人が多い更年期と生理の悩みについて、解決方法を紹介します。</p> <p class="c-date linkArticle__date"><time datetime="2022.12.26">2022.12.26</time></p> </div> </a> </article> <article class="c-article linkArticle linkArticle--exter"> <a class="blank" href="https://www.karakoto.com/28966/"> <figure class="linkArticle__thumbnail c-thumbnail"> <img decoding="async" src="https://www.karakoto.com/wp-content/uploads/2022/02/konenki-tsukara-top.jpg" alt="更年期はいつから始まる？初期症状と自分でできる対処法を解説"> </figure> <div class="linkArticle__body"> <div class="linkArticle__title">更年期はいつから始まる？初期症状と自分でできる対処法を解説</div> <p class="linkArticle__text">「理由もなくイライラする」「顔がほてる」、こんな症状を感じたら更年期のサインかもしれません。更年期はいつから始まるのか、症状の見分け方や自分でできる対策と合わせて説明します。</p> <p class="c-date linkArticle__date"><time datetime="2022.03.01">2022.03.01</time></p> </div> </a> </article> <article class="c-article linkArticle linkArticle--exter"> <a class="blank" href="https://www.karakoto.com/omscw/"> <figure class="linkArticle__thumbnail c-thumbnail"> <img decoding="async" src="https://www.karakoto.com/wp-content/uploads/2018/12/KonenkiItu_-TOP.jpg" alt="つらい更年期障害はいつまで？症状を軽くする10のコツ"> </figure> <div class="linkArticle__body"> <div class="linkArticle__title">つらい更年期障害はいつまで？症状を軽くする10のコツ</div> <p class="linkArticle__text">更年期は、“妊娠しない体”への準備期間。これからの第二の人生のための輝かしい通過点です。しかし、女性ホルモンの変化で更年期障害に悩まされることも。つらい症状を軽くしてハッピーに過ごすコツを紹介します。</p> <p class="c-date linkArticle__date"><time datetime="2018.12.27">2018.12.27</time></p> </div> </a> </article> <article class="c-article linkArticle linkArticle--exter"> <a class="blank" href="https://www.karakoto.com/26630/"> <figure class="linkArticle__thumbnail c-thumbnail"> <img decoding="async" src="https://www.karakoto.com/wp-content/uploads/2022/01/konenki-hot-top.jpg" alt="更年期に起こるつらい症状「ホットフラッシュ」の改善方法って？"> </figure> <div class="linkArticle__body"> <div class="linkArticle__title">更年期に起こるつらい症状「ホットフラッシュ」の改善方法って？</div> <p class="linkArticle__text">女性の多くが経験する更年期。「ホットフラッシュ」は更年期の代表的な症状です。体がカーッとなって汗がダラダラ止まらないといった症状がいつまで続くのか、不安ですよね。今回は、ホットフラッシュの原因や症状、改善方法について詳しく解説します。</p> <p class="c-date linkArticle__date"><time datetime="2022.01.25">2022.01.25</time></p> </div> </a> </article> <article class="c-article linkArticle linkArticle--exter"> <a class="blank" href="https://www.karakoto.com/26700/"> <figure class="linkArticle__thumbnail c-thumbnail"> <img decoding="async" src="https://www.karakoto.com/wp-content/uploads/2022/01/konenki-top.jpg" alt="更年期の動悸のセルフケア方法を解説！漢方・薬でよくなるの？"> </figure> <div class="linkArticle__body"> <div class="linkArticle__title">更年期の動悸のセルフケア方法を解説！漢方・薬でよくなるの？</div> <p class="linkArticle__text">激しい運動をしたわけでもないのに起こる動悸。もしかして更年期障害？と心配になりますよね。ここでは動悸の原因と症状、改善策についてご紹介します。セルフケアを知っておくと突然の動悸にも落ち着いて対応できますよ。</p> <p class="c-date linkArticle__date"><time datetime="2022.01.28">2022.01.28</time></p> </div> </a> </article> <h2 class="wp-block-heading" id="セルフケアで更年期対策-エクササイズ-マッサージ編"><span id="i-2">セルフケアで更年期対策　エクササイズ・マッサージ編</span></h2> <article class="c-article linkArticle linkArticle--exter"> <a class="blank" href="https://www.karakoto.com/50979/"> <figure class="linkArticle__thumbnail c-thumbnail"> <img decoding="async" src="https://www.karakoto.com/wp-content/uploads/2023/10/konenki_topo1.jpg" alt="「更年期」の不定愁訴をラクにするには？東洋医学のセルフケアで改善｜田中友也さん季節の養生法"> </figure> <div class="linkArticle__body"> <div class="linkArticle__title">「更年期」の不定愁訴をラクにするには？東洋医学のセルフケアで改善｜田中友也さん季節の養生法</div> <p class="linkArticle__text">神戸にある漢方相談薬局「CoCo美漢方」田中友也さんが、“季節の養生法”をお届けする連載。今月は「更年期」がテーマ。東洋医学のセルフケアで不定愁訴を改善して、心身ともにラクに過ごしましょう！</p> <p class="c-date linkArticle__date"><time datetime="2023.10.24">2023.10.24</time></p> </div> </a> </article> <article class="c-article linkArticle linkArticle--exter"> <a class="blank" href="https://www.karakoto.com/gygw0/"> <figure class="linkArticle__thumbnail c-thumbnail"> <img decoding="async" src="https://www.karakoto.com/wp-content/uploads/2021/06/dd744852-ce2f-4537-991d-4d1fe6d5baf6.jpg" alt="更年期太りを改善！つらい症状もやわらげる「股関節マッサージ」"> </figure> <div class="linkArticle__body"> <div class="linkArticle__title">更年期太りを改善！つらい症状もやわらげる「股関節マッサージ」</div> <p class="linkArticle__text">更年期は、心身に大きな変化が現れる時期。最近更年期太りが気になるという人におすすめの、股関節をほぐすマッサージを紹介します。</p> <p class="c-date linkArticle__date"><time datetime="2021.03.15">2021.03.15</time></p> </div> </a> </article> <article class="c-article linkArticle linkArticle--exter"> <a class="blank" href="https://www.karakoto.com/tv0mc/"> <figure class="linkArticle__thumbnail c-thumbnail"> <img decoding="async" src="https://www.karakoto.com/wp-content/uploads/2021/06/b3f1cc95-9b76-4134-b5a8-748ff0534ba9.jpg" alt="女度を上げて保つ「フランス式膣トレーニング」。更年期対策にも"> </figure> <div class="linkArticle__body"> <div class="linkArticle__title">女度を上げて保つ「フランス式膣トレーニング」。更年期対策にも</div> <p class="linkArticle__text">日本ではなじみの少ない「膣トレーニング」。女性ホルモンのカギは膣にあるとして、フランスでは“女性に必要不可欠なこと”として導入されています。骨盤底筋に働く３つの膣とレーニングで、健やかな“女”を保ちましょう！</p> <p class="c-date linkArticle__date"><time datetime="2020.10.15">2020.10.15</time></p> </div> </a> </article> <article class="c-article linkArticle linkArticle--exter"> <a class="blank" href="https://www.karakoto.com/k3cx6/"> <figure class="linkArticle__thumbnail c-thumbnail"> <img decoding="async" src="https://www.karakoto.com/wp-content/uploads/2019/07/JosampuExer-TOP2.jpg" alt="更年期の不調をスルー！助産師考案の「美しい子宮エクサ」"> </figure> <div class="linkArticle__body"> <div class="linkArticle__title">更年期の不調をスルー！助産師考案の「美しい子宮エクサ」</div> <p class="linkArticle__text">更年期の症状の重さには大きな個人差があるもの。ベテラン助産師の南部洋子さんによると、その差は「子宮の健康状態」にあるそう。「子宮エクササイズ」を習慣にして、更年期からをイキイキと過ごしましょう！</p> <p class="c-date linkArticle__date"><time datetime="2019.07.03">2019.07.03</time></p> </div> </a> </article> <article class="c-article linkArticle linkArticle--exter"> <a class="blank" href="https://www.karakoto.com/tfiyi/"> <figure class="linkArticle__thumbnail c-thumbnail"> <img decoding="async" src="https://www.karakoto.com/wp-content/uploads/2019/04/Tucifumazu-HogushiTOP-2.jpg" alt="足裏・土踏まずをボールでほぐして更年期・生理の不調を改善！"> </figure> <div class="linkArticle__body"> <div class="linkArticle__title">足裏・土踏まずをボールでほぐして更年期・生理の不調を改善！</div> <p class="linkArticle__text">更年期や生理の症状にお悩みの人は、土踏まずのアーチが崩れているかも。足裏の反射区をほぐして筋肉の緊張をとけば、子宮の働きや血流が改善。ゴルフボールを使ったマッサージで、ホルモンのバランスを整えて！</p> <p class="c-date linkArticle__date"><time datetime="2019.04.02">2019.04.02</time></p> </div> </a> </article> <h2 class="wp-block-heading" id="その他の更年期対策"><span id="i-3">その他の更年期対策</span></h2> <article class="c-article linkArticle linkArticle--exter"> <a class="blank" href="https://www.karakoto.com/46589/"> <figure class="linkArticle__thumbnail c-thumbnail"> <img decoding="async" src="https://www.karakoto.com/wp-content/uploads/2023/04/onkatsu-top.jpg" alt="血流を促して更年期症状やPMSを軽く「巡らせ温活」の手引き"> </figure> <div class="linkArticle__body"> <div class="linkArticle__title">血流を促して更年期症状やPMSを軽く「巡らせ温活」の手引き</div> <p class="linkArticle__text">更年期やPMS、生理による不調は、下半身を温めることで症状が和らぐことがあります。血流が滞ると、必要な栄養素が体を巡りにくくなり不調の原因に。そこで取り入れやすい「巡らせ温活」テクを紹介します。</p> <p class="c-date linkArticle__date"><time datetime="2023.11.01">2023.11.01</time></p> </div> </a> </article> <article class="c-article linkArticle linkArticle--exter"> <a class="blank" href="https://www.karakoto.com/49135/"> <figure class="linkArticle__thumbnail c-thumbnail"> <img decoding="async" src="https://www.karakoto.com/wp-content/uploads/2022/02/konenki_top-1.jpg" alt="【特集】更年期を和らげるセルフケア｜女性ホルモンによる“ゆらぎ”に"> </figure> <div class="linkArticle__body"> <div class="linkArticle__title">【特集】更年期を和らげるセルフケア｜女性ホルモンによる“ゆらぎ”に</div> <p class="linkArticle__text">女性ホルモンの低下と共に、心と体にさまざまなトラブルがあらわる更年期。不調があるとつらいですが、自分でできるセルフケアで少し軽くすることはできます。更年期を明るく乗り切るための方法をまとめました。</p> <p class="c-date linkArticle__date"><time datetime="2022.02.08">2022.02.08</time></p> </div> </a> </article> <article class="c-article linkArticle linkArticle--exter"> <a class="blank" href="https://www.karakoto.com/rg0vz/"> <figure class="linkArticle__thumbnail c-thumbnail"> <img decoding="async" src="https://www.karakoto.com/wp-content/uploads/2021/06/338e5547-9705-47f0-93f6-55ecbc3034a8.jpg" alt="いつもの食材で、薬膳生活｜「冷え」や「ほてり」を整える食事"> </figure> <div class="linkArticle__body"> <div class="linkArticle__title">いつもの食材で、薬膳生活｜「冷え」や「ほてり」を整える食事</div> <p class="linkArticle__text">女性のお悩みに多い「冷え」。さらに更年期世代は「ほてり」も加わり、体温コントロールに悩まされる女性は少なくありません。そんな女性におすすめの「薬膳生活」。身近な食材で始めましょう！</p> <p class="c-date linkArticle__date"><time datetime="2020.12.09">2020.12.09</time></p> </div> </a> </article> <article class="c-article linkArticle linkArticle--exter"> <a class="blank" href="https://www.karakoto.com/wrxug/"> <figure class="linkArticle__thumbnail c-thumbnail"> <img decoding="async" src="https://www.karakoto.com/wp-content/uploads/2022/02/Konen-Genjitu-TOP.jpg" alt="更年期こそ、自分を開放して！現実逃避の「自分時間」でラクに"> </figure> <div class="linkArticle__body"> <div class="linkArticle__title">更年期こそ、自分を開放して！現実逃避の「自分時間」でラクに</div> <p class="linkArticle__text">イライラ、ホットフラッシュ、貧血…次から次へと降りかかる更年期症状の数々。人生最大の難関に挑むためには、ココロの赴くままに自分を解放することのよう。からだにいいこと読者の解消法を紹介します。</p> <p class="c-date linkArticle__date"><time datetime="2019.06.07">2019.06.07</time></p> </div> </a> </article> <p></p> <div id="was-this-helpful" data-post-id="27438" data-thank-text="ご回答ありがとうございます！"><div id="wthf-title">この記事に興味を持ちましたか？</div><div id="wthf-yes-no"><span data-value="1">はい</span><span data-value="0">いいえ</span></div></div>   <div class="supervisorFull"> <p class="supervisorFull__title">［著者］</p> <div class="supervisorFullArticle"> <figure class="supervisorFullArticle__thumbnail c-thumbnail c-thumbnail--circle "> <a href="https://www.karakoto.com/supervisor/419/"> <img src="https://www.karakoto.com/wp-content/uploads/2021/06/karadaniiikoto.jpg" alt="karadaniiikoto"> </a> </figure> <div class="supervisorFullArticle__body"> <div class="supervisorFullArticle__inner"> <a href="https://www.karakoto.com/supervisor/419/"> <p class="supervisorFullArticle__name"> からだにいいこと編集部 </p> <p class="supervisorFullArticle__position"></p> <p class="supervisorFullArticle__explanation">2004年12月16日に創刊した女性向けの健康生活情報誌『からだにいいこと』。医師や専門家の監修のもと、「いますぐできる」「心も体も元気になれる」健康・美容・ダイエット情報を発信中。</p> </a> </div> <div class="supervisorFullArticle__description js-description"> <dl class="supervisorFullArticle__linkList">  </dl> </div> </div> </div> </div> <div data-as-slot-id="/00881/01092/PC/all_foot_overlay_01"></div>  <div class="snsShare snsShare--bottom"> <div class="snsShare__title"> <p class="snsShare__text">この記事をシェアする</p> </div> <div 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【特集】更年期を和らげるセルフケア｜女性ホルモンによる“ゆらぎ”に ｜ からだにいいこと

【特集】更年期を和らげるセルフケア｜女性ホルモンによる“ゆらぎ”に｜からだにいいこと