Hej!
Som du måske ved, så holdt jeg foredrag om kost og migræne i Indre Bys Kulturshus i oktober 2016. Det var en rigtig god oplevelse med engagerede deltagere og virkelig gode spørgsmål! Tak for det! Nogle af spørgsmålene besvarer jeg i mit nyhedsbrev i de kommende uger, så flere kan få glæde af svarene.
Måske får du også mod på at afprøve, om kosten trigger din migræne. Eller i det hele taget gå på opdagelse i dine vaner for at se, hvad der påvirker din personlige migræne. Du har garanteret allerede en fornemmelse af, hvornår migrænen viser sig. Men når du kender din migræne og dine triggere endnu bedre, har du også bedre mulighed for at leve på en måde, som er med til at forebygge antallet og/eller styrken af dine anfaldet. Det er altså det hele værd i livskvalitet med mildere og/eller kortere anfald.
Jeg har oplevet en markant forbedring i min personlige migræne, nu hvor jeg lever mere migrænevenligt. Altså på en måde der holder mine triggere på et acceptabelt niveau. Den del fortalte jeg også om til foredraget og du får min personlige historie i et andet nyhedsbrev. Måske der er noget du kan bruge som inspiration. Jeg vil i hvert fald sige, at det er en lettelse at slippe for opkastninger og anfald der er meget kraftige og varer i dagevis.
Nå, nu til et af de gode spørgsmål.
Hvad med takeout? Kan jeg spise sushi, når jeg har fødevaremigræne?
Allerførst vil jeg lige pointere, at det slet ikke er sikkert, at du får migræne af noget i kosten. Det kan du simplethen ikke vide, inden du har testet det. Enten v.h.a. en en udelukkelsesdiæt, hvor du i en periode udelukkende spiser migrænevenlig mad, for derefter at introducere kendte triggere f.eks. i form af tyramin. Du kan da f.eks. spise meget stærk ost over nogle dage og se, om du får migræne af tyramin.
En anden måde at gøre det på er at udelukke eller mindske madvarer, som du har en fornemmelse af trigger din migræne. Det kunne være lightprodukter, som du så udelukker i en periode for at se, om du oplever en bedring. Alt dette kom jeg også ind på i foredraget. Min pointe med denne svada er, at det jo er fjollet at undgå en masse dejlig mad, hvis det viser sig, at du slet ikke reagerer på kosten. Omvendt vil jeg sige, at viser det sig, at du får migræne af noget du spiser og/eller drikker, så må du få det bedste ud af det og lave lækker mad ud af det, du kan tåle.
Well nu til spørgsmålet. Kan jeg spise sushi og anden take out?
Ja, du kan godt spise sushi. Den type med tørret noritang (california rolls) og også nigiri (ris med fisk ovenpå). Dog vil jeg råde dig til at holde dig fra tangsalat, der kan være fermenteret (gæret) og altså kan indeholde betydelige mængder tyramin. Tyramin er det stof, der er i blandt andet stærk ost, bacon, surdej, røget fisk, modnede sild mm og som dannes, når visse bakterier nedbryder bestemte protein. Tangsalat er også ofte marineret i soyasauce, der også indeholder tyramin. Er tyramin ikke et problem for dig, så kan du sagtens spise sushi med hele svineriet 🙂
Jeg poster ofte billeder af migrænevenlig mad på henholdsvis Facebook og Instagram. Du kan følge med på Facebook og Instagram og blive inspireret til egne måltider og meget mere.
Sandwich og motivation
Indenfor hver fødevaretype (brød, mælkeprodukter, frugt og grønt, fisk, kød etc.) er der forholdsregler, du kan tage med den viden vi har om, hvilke kemiske stoffer, der kan trigge migræne. Den viden kan du bruge, når du bestiller mad udefra.
Skal du f.eks. købe en sandwich kan du være opmærksom på, hvilket brød der er tale om. Er det surdejsbrød, indeholder det tyramin. Spørg, om det er bagt på surdej og vælg noget andet brød (hvis tyramin er en trigger). Vælg den milde ost og kogt skinke frem for røget for at undgå tyramin. Vælg f.eks. ren creme fraiche som dressing eller undlad den. Jeg fravælger rå løg og hvidløg (f.eks. i hummus), da de trigger min migræne (pga octopamin). Jeg kan godt tåle tilberedt løg og hvidløg.
Det er en vane at blive opmærksom på, hvor triggerne er og så kræver det naturligvis viden om, hvor de biogene aminer findes i mad og drikke.
Her lyder det meget som fravalg, men det er i høj grad også et tilvalg af mildere og/eller færre migræneanfald, hvis kosten er en trigger for dig. Lad det være din motivation, når du i perioder synes det er ’bøvlet’. Hvad vil jeg helst, gøre et ekstra stykke arbejde og undgå et anfald eller få migræne. Jeg ved godt, hvad jeg vælger.
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