Hej!
For et stykke tid siden havde jeg Malene fra Paleolivet til at gæsteblogge. Malene kan noget med at trylle med grøntsager, og så ved hun en masse om vægttab, spisemønstre og vaner. Du kan læse hendes gæsteindlæg hos mig her.
Nu er det så min tur til at gæsteblogge hos Malene og du kan læse det første af 2 indlæg her.
Jeg hedder Gitte Hildebrandt og jeg arbejder med migrænevenlig livsstil i min virksomhed ’Gitte Hildebrandt – små skridt til bæredygtig sundhed’. Jeg har fået lov til at gæsteblogge her hos Malene og det er jeg rigtig glad for!
I dette indlæg kan du læse om kost og migræne. Hvad er det i kosten, der kan give migræne og hvorfor?
Kig gerne forbi min hjemmeside www.gittebsk.com. Her finder du også link til Facebook og Instagram. Du er meget velkommen til at følge med 😉
Får du migræne af noget, du spiser eller drikker?
Har du migræne eller kender du nogen, der har det? Så har du sikkert også hørt, at visse madvarer kan trigge, dvs. udløse migræne. De madvarer der ofte nævnes er stærk ost, chokolade og rødvin. Men der er rent faktisk en række madvarer, der kan trigge migræne, da de indeholder kemiske stoffer, der medfører en reaktion i hjernen, der udløser migrænen.
Det er både naturligt forekommende stoffer, men også nogle tilsætningsstoffer menes at kunne give migræne. De naturligt forekommende stoffer er tyramin, phenylethylamin (forkortet PEA), histamin og octopamin. De kaldes samlet biogene aminer. Histamin forbindes oftest med allergi, men kan altså også give migræne hos nogle.
De biogene aminer findes typisk i modnede og lagrede fødevarer, som f.eks. modnede sild (tyramin) og kakao (phenylethylamin, der dannes under modningen af kakaobønnerne). Modningen sker ved, at bakterier nedbryder visse aminosyrer. I den proces dannes biogene aminer. Biogene aminer ligner hinanden kemisk og medfører derfor også nogenlunde den samme reaktion i hjernen, når du spiser mad, der indeholder dem. Reaktionen vender vi tilbage til.
Nogle tilsætningsstoffer kan muligvis give migræne
Tilsætningsstoffer som f.eks. aspartam (E951), citronsyre (E330) og MSG, som også kaldes det tredje krydderi (monosodiumglutamat – E621) muligvis også give migræne. MSG er en smagsforstærker, der ofte er tilsat krydderiblandinger og færdigretter, mens aspartam bruges som sødemiddel f.eks. i slik, yoghurt og tyggegummi. Citronsyre forekommer naturligt i citrusfrugter, men også som tilsætningsstoffet E330. Citronsyre er tilsat rigtig mange madvarer som E330 (f.eks. dressing, pesto og sodavand).
Tilsætningsstoffer skal stå på varedeklarationen. Det er derfor nemmere at få øje på tilsætningsstofferne, end de naturligt forekommende biogene aminer. Det kan være en idé at starte med at udelukke f.eks. citronsyre (E330) i en periode på 14 dage, når du vil teste, om det giver dig migræne. Vær opmærksom på andre triggere i den periode, hvor du tester. Vælg et tidspunkt, hvor du ikke har menstruation.
Du kan ikke læse dig til, hvor de biogene aminer findes på varedeklarationen, men må i stedet vide, hvor de findes. Du kan komme langt med at finde ud af, hvordan de er produceret. Indeholder produktionen en form for modning eller lagring, er der en stor chance for, at de indeholder biogene aminer. Tænk bare på den lagrede ost eller surdej i rugbrød, der dannes ved en modningsproces.
Nogle generelle råd om kost og migræne:
Spis rene og friske fødevarer.
Overvej, hvordan madvaren er produceret.
Sprøjtemidler kan også udløse migræne hos nogle.
Vil du være på den sikre side, så vælg økologisk frugt og grønt.
Hvad sker der i hjernen, når du spiser mad med de stoffer, der kan trigge migræne?
De tre biogene aminer – tyramin, phenylethylamin og octopamin – har en karsammentrækkende effekt på blodkarrene. Det betyder, at visse blodkar i hjernen trækker sig sammen, når du spiser mad med nogle af disse stoffer. Det kunne for eksempel være en rugbrødsmad med røget laks. Der er tyramin i både surdej og i røget laks.
Tyramin medfører altså, at blodkarrene trækker sig sammen og fordi de er dynamiske, udvider de sig igen efterfølgende. Hos migrænikere udvider de sig til en diameter, som er større end normalt. Når visse blodkar i hjernen udvides, giver det et øget tryk mod hjernehinden. Hjernehinden er trykfølsom og trykket medfører en pulserende smerte – det vi kender som migræne. Spiser du mad, der indeholder histamin f.eks. spinat, udvides blodkarrene med det samme. Her springes karsammentrækningen altså over. Hvis histamin er en af dine triggere, vil denne udvidelse af blodkarrene give migræne.
I mit næste gæsteindlæg får du flere tips til, hvordan du kan teste, om du har fødevaremigræne. Du får også viden om, hvordan kosten kan gøre en forskel i forhold til hormonel migræne.
Ps. Når du vil spise migrænevenligt anbefales rene og friske fødevarer. Grøntsagerne spiller derved også en stor rolle i en migrænevenlig kost og der er masser af inspiration at hente hos Paleolivet.
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