こんばんは、小野田（かろりぃ）です。
今回は「告白する～」シリーズの６本目の記事になります。
７つの習慣ということで、
次回の７本目が最終回の予定です。
さて、６本目ともなってくると
何を話そうかなと悩むところなんですが、
やっぱりコレは外せないよなと思い至ったものがあります。
あ、たしか＃１でも書いた気がしますが、
記事の番号が小さいほど重要度が高い、
という意味は含まれてません。
僕が思いついた順に書いてるだけですので、
どれも「これが一番大事かもしれない」
という気持ちで読んでもらえればと思います。
では。
好きな人に直接告白するなんて余裕！
くらいの勇気と自信を備えるの６つ目の習慣は・・・
＝＝＝＝＝＝＝＝＝＝＝＝
腸内フローラを整えること
＝＝＝＝＝＝＝＝＝＝＝＝
腸内には100兆や1000兆もの細菌がびっしりと
壁に張り付いてると言われていますが、
それがまるでお花畑（フローラ）のように見えるらしく、
その様子を腸内フローラと呼びます。
腸内フローラを整えるというのは、
雑草だらけで枯れた花ばかりの花畑ではなく、
赤や黄色や紫色などの色鮮やかな花畑にしていくことです。
「え？なんで勇気や自信と腸内が関係あるの？」
と思われるかもしれませんね。
僕の講座に参加してたり、
LINEマガジンをずっと読んでくださってる方には
いつも言ってることなので
もはや常識になってるかもしれませんが、
一般的にはまだあまり認知されていないことだと思います。
腸内環境を整えれば美肌効果や老化予防になる。
だったり、お通じが良くなる。
というイメージが強いかもしれませんが、
腸のスゴイところはそれだけではないのです。
どうすれば自信持てるか？
どうすればイライラせず穏やかに過ごせるか？
どうすればヤル気が出るか？
こういう相談をされるとき、
ほとんどの人が「何かいい考え方を教えて」
という前提で質問をしてきます。
もちろん、ニーチェが「世の中には事実があるのではなく
解釈があるのみだ」と言ったように、
考え方や捉え方という視点も重要です。
ですが、それと同じくらい。
いえ、もしかしたらそれ以上に、
腸内フローラを整えることは
心にまで影響を与えるのです。
そんな腸は、
「神経の網タイツを履いている」と言われるくらい
神経が張り巡らされていて、
”第２の脳”と呼ばれるほどの重要器官。
幸せ物質と呼ばれる、幸せを感じるための物質である
セロトニンやドーパミンは脳で分泌されてると
思われがちですが、実はその前駆体（進化前みたいな）は
腸で作られています。
つまり、腸が乱れていると、
それらの生産が上手くいかず、
心も安定しなくなるわけです。
腸内環境を改善したら鬱病が全快した。
という事例もあるくらい、心の状態に影響を与えるのです。
では、腸内フローラを整えるにはどうすればいいか？
ここが知りたいところだと思いますが、
ものすごくシンプルに言ってしまえば、
＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
腸内を善玉菌優勢の状態に保っておく
＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
これを意識していきます。
腸内には大きく分けて
善玉菌・悪玉菌・日和見菌の３種類がいます。
この内、腸内細菌の７０％近くを占めているのが
日和見菌で、この菌は優勢になってる側の味方をする。
という特徴があります。
ずる賢いようにも思えますが、
善玉菌が優勢になっていれば善玉菌になり、
悪玉菌が優勢になれば悪玉菌になるのです。
ただ、悪玉菌も悪さをするだけじゃなく
良い働きもするんですが、
基本的には善玉菌を増やす方がいいです。
とはいえ、難しいことは考えず、
僕らがやることはシンプル。
善玉菌が優勢になるようにすればいいのです。
では、そのために何を意識していけばいいのか？
これも、すべて語り出したら丸１日かかるくらい
あらゆる要素があるんですが、
なるべく無駄を削ぎ落としてざっと紹介していきます。
＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
１.運動して身体を動かす
２.空腹の時間をつくって身体を休ませる
３.「もう少し食べたいな」で食べ終える
４.「腸内細菌にエサを与える」の意識で食事
５.発酵食品を摂る
＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
２つ目の空腹の時間をつくるについては、
僕は１日２食をオススメしています。
野菜ジュースを飲んで脳の活動源になる
糖分を摂取するくらいか、もしくは
フルーツなど消化に負担のかからないものがオススメ。
というのも、「消化」という活動は、
めちゃくちゃエネルギーを使う
負担の大きい活動だからです。
特に、現代では添加物とかの
自然にあったものではない物質を避けて
食事するのはハードモードなので、
より消化の負担は大きくなっています。
「いやいや、朝食べないと
お腹空いてむしろイライラしちゃうよ！」
と思われるかもしれませんが、
そもそも脳からの”お腹空いてるよサイン”は、
胃が空になってるから出るわけではありません。
脳の栄養源である糖分が足りてなく、
血糖値が低いときに「お腹空いてるよ！」
というサインを送ってくるのです。
なので、血糖値を上げてあげれば
空腹感はなくなります。
だいたい、糖分を摂取してから
２０分くらいすると血糖値が上がります。
「早食いは太る」と言われるのは、
血糖値が上がる前に一気に食べることで
満腹感を感じないまま必要以上に食べてしまうからです。
コース料理で、あまり量は食べてないのに
いつもより満腹感を感じるのが早いのは、
料理が１つずつ出てきて自然とゆっくり食べるからです。
あとは、僕らの体内に住んでいる腸内細菌たちに
「エサを与える」という意識も大事。
ペットと同じようなものです。
飼っているペットをエサを選ぶとき、
ほとんどの人は質のいいエサを選ぶはずです。
お菓子的なものをあげるにしても、
「１日３個ね」みたいに抑えてるはず。
それと同じ感覚です。
「僕らの身体や心に大きな影響を与える
腸内細菌たちのエサになるんだ」
という視点を持って食事すれば、
選ぶものも変わるはず。
そういう意味でも、５つ目の
「発酵食品を摂る」ことが重要。
発酵食品は、菌の働きを借りて
風味やうま味が加わった食品なので、
酵素や菌がたっぷり含まれています。
たとえそこで摂取した菌が
胃で殺菌されてしまったとしても、
その菌の死骸は善玉菌のいいエサになるのです。
「ヨーグルトを食べても
乳酸菌は胃で殺菌されるから意味ないよ」
と言ってる人もいますが、
生きた状態でなくても菌の成分に意味があるわけです。
発酵食品といえば、
ヨーグルトを筆頭にして醤油や味噌、
納豆やキムチなどがあります。
これらもオススメなんですが、
僕もここ数年毎日飲んでいてオススメしたいのが、
甘酒
甘酒のスゴイ所をざっと紹介しますね。
＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
・「飲む点滴」と言われるほど栄養豊富
・酵素のおかげでその栄養の吸収率は９０％以上
・体内で合成できない必須アミノ酸をたっぷり含む
・善玉菌を増やすオリゴ糖を含む
・身体の機能調節に必要なミネラルを含む
・便秘予防のヒーロー食物繊維を含む
＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
江戸時代には庶民の栄養ドリンクになっていたほど、
健康に良い効果があるのです。
ただ、甘酒選びの注意点があります。
甘酒には大きく分けて酒粕から作られるものと
お米から作られるものがあります。
「甘酒って、あの独特の変な味がするやつでしょ？」
と思われた方は、たぶんそのときに飲んだのは
酒粕から作られたものだと思います。
酒粕から作られたものは、
砂糖を入れて味を調整していますし、
そこまで栄養豊富ではありません。
＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
さきほど書いたような効果が得られるのは、
原材料が「米、米麹」しか書いてないものです。
＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
ここを間違えて選ぶとあまり効果がないので、
気を付けましょう。
それにしても、お米を発酵させただけで
ここまで栄養豊富になるんですから、
微生物たちの力は素晴らしいですね～。
以上、腸内フローラを整えるために
意識することはざっとこんな感じです。
もちろん、
ここに書いたことが全てではないんですが、
今回紹介したことを実践するだけでも
かなり効果を実感できるはず。
「腸の荒れは、心の荒れ」
これを忘れずに。
そんな腸内環境の荒れが分かりやすいのは、
汚い話になりますが、下痢と便秘です。
下痢も良くないんですが、
特に便秘は、腸内に溜まった水分の少ない便が
悪玉菌の住処になってしまうので、
改善するようにしましょう。
しっかり水分を摂ったり、
食物繊維を摂ったりしていれば改善されますので、
やはり甘酒はオススメです。
＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
下痢の人は、そのお腹のゆるさから
安易な考えで行動しがちになり、
便秘の人は、お腹の滞りから
勢いある一歩が踏み出せなかったり
踏ん張りが効かない。
＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
と言われたりもします。
身体の状態は、
心身に影響を与えるわけです。
勇気や自信の持ち方を考えるとき、
ついつい考え方に目が向きがちですが、
実は、腸内環境も影響してるのです。
ぜひ参考にしてみてください。
では、ありがとうございました。
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感想・相談は、ここから来ることが多いです。
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