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Det kan være svært at opretholde en sund livsstil i en hverdag med en del dårlige dage. Mon ikke de fleste af os kan genkende, at overskuddet er lavt på migrænedage og også dagen efter. Eller i perioder hvor migrænen tager over og overskuddet er på nulpunktet.

Det kan føles som om, du skal starte forfra med de sunde vaner flere gange hver måned og mange gange dropper du projektet efter noget tid, da det bliver for uoverskueligt. 

Regler og drastiske ændringer

Oftest lægger forskellige kure op til, at du skal ændre en masse på én gang, når du vil leve sundere og f.eks. opnå et vægttab. Der er regler, du skal følge og du skal passe ned i en kasse, hvor du f.eks. spiser efter et bestemt system. 

Det kunne være på 5:2 diæten eller LCHF (low carb high fat). Den første metode kan være barsk for én med migræne, da faste og et muligt blodsukkerfald kan resultere i anfald, mens LCHF kræver, at du er meget vedholdende med f.eks. at holde dig fra. brød og sukker, samtidig med, at det kan være svært at spise ude hos andre, der ikke følger den samme diæt. 

Det er normalt at have cravings, altså lyst til bestemte madvarer op til et anfald, men også efter. Så hvis du både skal være på kur og håndtere trangen til noget sødt, salt eller fedt flere dage om måneden, kan det hurtigt blive overvældende. 

Sundhed handler ikke kun om vægttab

Nu handler sundhed jo om andet end vægttab og stressen over de forskellige regler, der skal overholdes på en kur, kan være anstrengende samtidig med, at du skal håndtere en hverdag med forpligtelser og migrænen, der griber forstyrrende ind. 

Vil du gerne leve sundere eller tabe dig, men synes, at det virker uoverskueligt at skulle starte på endnu en kur? 

Måske bruger du endda en masse energi på at overveje, hvad du skal prøve som det næste, fordi du har et stort ønske om at ændre livsstil. Samtidig vil du gerne give nogle sunde vaner videre til dine børn og den dårlige samvittighed kan i perioder fylde en del. 

Der er heldigvis andre muligheder end at gå på endnu en drænende kur, hvor det eneste du kan tænke på er, hvornår det holder op. En metode der kan tilpasses din hverdag og som tager udgangspunkt i dine vaner. 

Små skridt

Små skridt metoden bygger på begrebet Kaizen, der betyder “små forbedringer” på japansk. Metoden bruges til alle former for forandringsprocesser og går ud på, at du foretager små positive ændringer i det, du allerede gør. Den er oplagt, for dig som har en hverdag præget af dage eller perioder med mindre overskud. 

Udgangspunkt, veje og små skridt

Der er 3 begreber, som er gode at kende, inden du går i gang med at bruge metoden. 

Udgangspunkt: Dit udgangspunkt er der, hvor du er lige nu. Du er nødt til først at erkende, hvor du er, f.eks. at du har den vægt, du har og så tage små skridt i en sundere retning derfra. 

Veje: Vejene repræsenterer de mange forskellige muligheder, du har for at skabe forandring. Vil du opnå et vægttab kan du f.eks. arbejde med dine tanker omkring mad, din kost og motion. Du tager så små skridt ud af de veje, du har valgt at fokusere på. Du kan forestille dig, at du udstikker en retning og en kurs, som du går efter. 

Små skridt: Små skridt er de konkrete ændringer, du foretager. De små skridt er individuelle, forstået på den måde, at det der er et lille skridt for dig, ikke nødvendigvis er det for en anden. Du kan arbejde med det, der er relevant for dig og der er ingen forbud.

Ydre og indre små skridt 

De ydre små skridt handler om en fysisk forandring, f.eks. at du udskifter en madvare med en anden, mens du bruger dine sanser, når du tager indre små skridt. Det kunne f.eks. handle om at arbejde med at mærke sult og mæthed og på den måde regulere vægten. 

14 dage er en god tidsramme, når du vil afprøvet et lille skridt. Du har mulighed for at få vanen ind under huden og opdage, om vanen er til at holde i længden eller om du skal justere fremadrettet

Vane – det du plejerSmå skridt – det du vil afprøveDin vurdering – +/- (er den nye vane realistisk?)
Bruger sødmælk i kaffenBruger minimælk i kaffen
Spiser hvid pastaSpiser fuldkornspasta
Spiser fuldkornspastaUdskifter en del af pastaen med grøntsager
Drikker 2 glas cola med sukker hver dagUdskifter det ene glas cola med et glas vand
Spiser 2 portioner til aftensmadSpiser én portion til aftensmad
Går i et langsomt tempoGår i et tempo, så pulsen kommer op 
Spiser kl. er 7, 12 og 18Spiser, når jeg mærker sult
Spiser til jeg er stopmætSpiser til, jeg ikke er sulten længere 
Eksempler på små skridt 

Planlægge eller være spontan

Der er 2 måder, du kan tage små skridt på. Du kan enten planlægge, hvad du vil fokusere på eller tage små skridt spontant. Det er optimalt at veksle imellem de 2 måder at bruge metoden på, da du på den måde kommer længst. 

Når du vil tage små skridt spontant, bruger du spørgsmålet “Hvad kan jeg gøre lige nu, som er sundere end det, jeg plejer at gøre og som jeg også har lyst til?”. 

Hvis du for eksempel har planlagt, at du vil gå en tur på 15 minutter hver dag, men får lyst til at gå lidt længere, nu du er kommet afsted, så er det en oplagt mulighed for at tage et spontant skridt og gå lidt længere. 

Over tid kan de små skridt gøre en stor forskel for din sundhed og hvis du samtidig arbejder med at etablere et kalorieunderskud, vil din indsats også kunne ses på vægten. 

Du samarbejder med hjernen

En af de helt store fordele ved at tage små skridt er, at du samarbejder med hjernen. Hjernen kan bedst lide at gøre, som den plejer for at spare energi og den stritter derfor imod, når du presser drastiske ændringer igennem. 

Det er en af grundene til, at det er hårdt at være på kur og så er det heller ikke en holdbar løsning i længden, da en kur er noget, du er på i en periode. 

Når du ændrer dine vaner lidt ad gangen over tid, er det desuden lettere at vedligeholde dem på sigt. 

Så hvilket lille skridt vil du tage som første? 

Ps. Indlægget er fra Migræne danmarks medlemsblad, hvor jeg er skribent. Du kan læse mere om foreningen og blive medlem HER.

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