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体を楽にして横になる",{"type":900,"attrs":1669,"content":1670},{"textAlign":851},[1671],{"text":1672,"type":904},"ベルトや襟元を緩めて、椅子にもたれるか横になるのが楽です。急に立ち上がると転ぶことがあるので、落ち着くまで動かないでください。",{"type":936,"attrs":1674,"content":1675},{"level":989,"textAlign":851},[1676],{"text":1677,"type":904},"5. 店員に声をかける",{"type":900,"attrs":1679,"content":1680},{"textAlign":851},[1681],{"text":1682,"type":904},"シーシャバーには酸素缶や酸素ボンベを置いている店があります。我慢せずに店員に伝えてください。炭を減らしたり替えたりしてもらうのも一つの手です。",{"type":936,"attrs":1684,"content":1685},{"level":938,"textAlign":851},[1686],{"text":1687,"type":904},"こんな時は医療機関へ",{"type":900,"attrs":1689,"content":1690},{"textAlign":851},[1691],{"text":1692,"type":904},"上の対処を10〜15分続けても治まらない時、意識がもうろうとする時、嘔吐が止まらない時、胸の痛みや息苦しさがある時は、酸欠以外の原因も考えられます。自分で判断せずに医療機関に連絡して、シーシャを何時間吸っていたか、いつから症状があるかを伝えてください。",{"type":936,"attrs":1694,"content":1695},{"level":938,"textAlign":851},[1696],{"text":1697,"type":904},"シーシャでクラクラしやすい体調",{"type":936,"attrs":1699,"content":1700},{"level":989,"textAlign":851},[1701],{"text":1702,"type":904},"睡眠不足",{"type":900,"attrs":1704,"content":1705},{"textAlign":851},[1706],{"text":1707,"type":904},"睡眠不足の脳は、もともと軽い酸欠状態です。そこにシーシャの煙が加わると、普段より濃い煙を吸ったのと同じことになり、頭痛やめまいが出やすくなります。",{"type":936,"attrs":1709,"content":1710},{"level":989,"textAlign":851},[1711],{"text":1712,"type":904},"空腹",{"type":900,"attrs":1714,"content":1715},{"textAlign":851},[1716],{"text":1717,"type":904},"空腹でお酒を飲むと酔いが早く回るのと同じで、空腹で吸うとクラクラしやすい状態です。低血糖の状態で煙を大量に吸うと、めまいや頭痛が出ます。シーシャの1時間前には食事を済ませておくと安心です。",{"type":936,"attrs":1719,"content":1720},{"level":989,"textAlign":851},[1721],{"text":1722,"type":904},"飲酒",{"type":900,"attrs":1724,"content":1725},{"textAlign":851},[1726],{"text":1727,"type":904},"酔っていると呼吸が浅く速くなり、体に酸素を十分に取り込めません。アルコールの利尿作用で脱水にもなっているので、酸欠になる条件が重なります。二日酔いの日も避けてください。",{"type":936,"attrs":1729,"content":1730},{"level":938,"textAlign":851},[1731],{"text":1732,"type":904},"クラクラしないための予防",{"type":936,"attrs":1734,"content":1735},{"level":989,"textAlign":851},[1736],{"text":1737,"type":904},"こまめに水を飲む",{"type":900,"attrs":1739,"content":1740},{"textAlign":851},[1741],{"text":1742,"type":904},"煙で口や喉の粘膜が乾くので、気づかないうちに水分が足りなくなりがちです。吸い始める前、合間、終わった後に水を飲んでください。",{"type":936,"attrs":1744,"content":1745},{"level":989,"textAlign":851},[1746],{"text":1747,"type":904},"吸うペースを落とす",{"type":900,"attrs":1749,"content":1750},{"textAlign":851},[1751],{"text":1752,"type":904},"吸うことだけに集中すると、知らないうちに連続で吸ってしまいます。本を読む、話す、動画を見るなど、ほかのことをしながら吸うと自然にペースが落ちます。",{"type":936,"attrs":1754,"content":1755},{"level":989,"textAlign":851},[1756],{"text":1757,"type":904},"ニコチンなしのフレーバーを選ぶ",{"type":900,"attrs":1759,"content":1760},{"textAlign":851},[1761],{"text":1762,"type":904},"ニコチンを含まないフレーバーなら、血管収縮によるクラクラは起きません。一酸化炭素は炭から出るのでゼロにはなりませんが、負担はかなり減ります。初めての店では「ノンニコチンはありますか」と聞いてみてください。",{"type":936,"attrs":1764,"content":1765},{"level":989,"textAlign":851},[1766],{"text":1767,"type":904},"炭の交換を頼む",{"type":900,"attrs":1769,"content":1770},{"textAlign":851},[1771],{"text":1772,"type":904},"炭が古くなって不完全燃焼を起こしていると、一酸化炭素が増えます。味が落ちたと感じたら遠慮なく交換を頼んでください。",{"type":936,"attrs":1774,"content":1775},{"level":938,"textAlign":851},[1776],{"text":1777,"type":904},"まとめ：クラクラしたら、やめて、外の空気、水",{"type":1779,"content":1780},"bulletList",[1781,1789,1796,1803],{"type":1782,"content":1783},"listItem",[1784],{"type":900,"attrs":1785,"content":1786},{"textAlign":851},[1787],{"text":1788,"type":904},"クラクラする原因は、ニコチンによる血管収縮と一酸化炭素による酸欠です",{"type":1782,"content":1790},[1791],{"type":900,"attrs":1792,"content":1793},{"textAlign":851},[1794],{"text":1795,"type":904},"その場でできるのは、吸うのをやめる・新鮮な空気を吸う・水を飲む・横になる・店員に伝える、の5つです",{"type":1782,"content":1797},[1798],{"type":900,"attrs":1799,"content":1800},{"textAlign":851},[1801],{"text":1802,"type":904},"10〜15分たっても治まらない時や意識がもうろうとする時は医療機関へ連絡してください",{"type":1782,"content":1804},[1805],{"type":900,"attrs":1806,"content":1807},{"textAlign":851},[1808],{"text":1809,"type":904},"睡眠不足・空腹・飲酒の時は、クラクラしやすいので控えめに",{"type":900,"attrs":1811,"content":1812},{"textAlign":851},[1813,1815,1821,1823,1829],{"text":1814,"type":904},"初めてで吸い方に不安があるなら",{"text":1816,"type":904,"marks":1817},"非喫煙者向けのシーシャの吸い方",[1818],{"type":1316,"attrs":1819},{"rel":851,"href":1820,"class":851,"target":851},"\u002Farticles\u002Fcolumn\u002Fshisha-how-smoke",{"text":1822,"type":904},"を、年齢のことは",{"text":1824,"type":904,"marks":1825},"シーシャは何歳から吸えるか",[1826],{"type":1316,"attrs":1827},{"rel":851,"href":1828,"class":851,"target":851},"\u002Farticles\u002Fcolumn\u002Fshisha-what-age",{"text":1830,"type":904},"をそれぞれ別の記事にしました。","https:\u002F\u002Fuffmskzbwncnrdejuhep.supabase.co\u002Fstorage\u002Fv1\u002Fobject\u002Fpublic\u002Farticle-images\u002F2025\u002F11\u002Fadc7ab52-227d-459d-a8c1-7236ba43c7bb.png",[1274,1833],"コラム",2126,"2025-12-09T22:11:00+00:00","2025-11-15T06:44:18.432866+00:00","2026-10-24T11:54:51.23092+00:00","'その場でできること':3A 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