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Når du ved, hvad der udløser din migræne, kan du forebygge den. Det er forskelligt fra person til person, hvad der trigger anfald. Det er derfor vigtigt, at du lærer din egen migræne at kende, så du kan leve på en måde, der forebygger anfald. Hormoner, kulde, lugte, stress, allergi, fysisk anstrengelse, et overforbrug af håndkøbsmedicin, kemiske stoffer i mad og drikke, væskemangel, blodsukkerudsving og søvnmangel er alle kendte migrænetriggere. At skabe en migrænevenlig tilværelse kræver, at du kigger på alle de faktorer i din livsstil, der kan have indflydelse på din migræne. Med små skridt kan du kortlægge dine triggere og forebygge din migræne. Migræne er en neurologisk sygdom og det er nok ikke sandsynligt, at du kan eliminere den helt. Men kan du få færre og/eller mildere anfald, er det bestemt værd at tage med.

Kosten indeholder kemiske stoffer, såkaldte biogene aminer, der er kendt for at kunne udløse migræne. De biogene aminer hedder tyramin, octopamin, phenylethylamin og histamin. Tyramin er den mest almindelige fødevaretrigger og findes f.eks. i stærk ost, røget laks, surdej og bacon.

Biogene aminer og migræne

De biogene aminer findes i madvarer, der er lagrede, modnede eller fermenterede, da aminerne dannes ved, at bakterier nedbryder visse proteiner. Biogene aminer har en karsammentrækkende effekt på blodkarrene. Når blodkarrene udvides igen efter sammentrækningen, udvides de til en diameter, der er større end normalt hos migrænikere. Visse blodkar i hjernen udvides og det medfører et øget tryk på hjernehinden. Hjernehinden er trykfølsom og trykket medfører en pulserende smerte, som det kendes fra migræne.

Jeg vejleder i migrænevenlig livsstil ud fra små skridt metoden. Små skridt betyder, at du laver små ændringer, i det du plejer at gøre for at skabe forandring. I praksis afprøver du eksempelvis, om du reagerer på tyramin, som det første skridt, inden du går videre til det næste. Det handler ikke kun om, hvad du spiser, men også hvornår. Hvis du springer måltider over eller drikker for lidt væske, kan det også give migræne. Mængden af triggere er også vigtig for, om der udvikles migræne. I nogle situationer får du ikke migræne af noget, du spiser eller drikker, mens du i andre tilfælde er mere ’følsom’. Det kan f.eks. være, når du er stresset eller har menstruation. Små skridt metoden er overkommelig og du går systematisk til værks med at kortlægge dine triggere. Lidt ad gangen.

Du kan arbejde med mange områder af din livsstil. Kost, motion, accept eller manglende accept af migrænen, medicinforbrug (eller overforbrug), smertehåndtering, bevægelse, mental tilgang til migrænen, stress, søvn etc.

Gitte Hildebrandt. Professionsbachelor i ernæring og sundhed (speciale i ernæring og fysisk aktivitet).

Facebookside: https://www.facebook.com/Gitte-Hildebrandt-små-skridt-til-bæredygtig-sundhed-1609813415936692/

Hjemmeside: www.gittebsk.com – Instagram: gittehilde – Mail: gitte@gittebsk.com

Litteratur og links

Bigal M.E., Lipton RB. & Stewart W.F: The epidemiology and impact of migraine. Curr. Neurol. Neurosci. Rep..2004.4 (2). s. 98-104.

Bülow-Olsen, Anne & Vinding, Jesper 2012: Mad der ikke giver migræne. Nyt Nordisk Forlag.

Western Memorial hospital: Low tyramine diet 2008.

Links

https://migraine.com/migraine-triggers/

http://www.nmh.org/ccurl/504/151/Low-tyramine-diet-08.pdf

Hele artiklen som pdf fil: hovedpine_medlemsblad_01_2016 (1)

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