Migraine World Summit (Vince Martin læge)
Hvert forår afholdes The Migraine World Summit, hvor en række eksperter bliver interviewet. Jeg har opsummeret nogle af de vigtigste pointer i en række blogindlæg. Det her er det første i rækken.
Jeg vil lige understrege, at diæter ikke nødvendigvis er det samme som kure, det kan nærmere betegnes kostretninger.
De typiske og mest udbredte migrænetriggere
Vince Martin indledte med at opremse flere typiske triggere som f.eks. citrusfrugter, løg, hvidløg, chokolade og alkohol og nævnte, at det langt fra er alle der reagerer på noget i kosten og at der er individuelle forskelle. Det varierer altså fra person til person.
Nogle af de mest udbredte triggere er MSG og koffein.
MSG (E621) kaldes også det tredje krydderi og bruges typisk i asiatisk mad og f.eks. i saucer og krydderiblandiinger. Det trigger især i flydende form, hvis det f.eks. er tilsat i en suppe, har man fundet ud af.

Når det kommer til koffein, er det bedst at opretholde et stabilt niveau i løbet af dagen. For eksempel ved at drikke en kop kaffe om morgenen og en om eftermiddagen. På den måde undgås koffein withdrawal, altså det der gør, at du får lette abstinenser i form af hovedpine og hjertebanken. For en person med migræne, kan hovedpinen let gå over i migræne, så derfor er et stabilt niveau bedre.
Et højt koffeinindtag har også en indflydelse på blodsukkeret, så det stiger med mængden af koffein. I forhold til migræne er et stabilt blodsukker også noget at stræbe efter, da blodsukkerfald også kan være en trigger.
Om du trigges af noget i kosten, kommer også an på den samlede mængde af triggere, da anfaldet udløses, når mængden af triggere overstiger din tærskel. Det er værd at tage med i overvejelserne, når vi taler om kost.

Omega 3 og omega 6
Flere studier viser, at omega 3 fedtsyrer kan forebygge migræne. Omega 3 findes f.eks. i laks, tun og linfrø. Det er imidlertid forholdet mellem omega 3 fedtsyrer og omega 6, der er afgørende. Du bør gå efter at indtage mere omega 3 og skære ned på omega 6. Omega 6 findes f.eks. i solsikkeolie og vindruekerneolie og tilsættes ofte færdigretter.
Det bedste er derfor at spise så rene og friske madvarer som muligt. Det vil sige mad, du kan se, hvad er og som er forarbejdet mindst muligt.
Han omtalte et studie med omega 3 mod kronisk migræne, hvor det at spise mere omega 3 via kosten og supplere med et tilskud, resulterede i 8 dage mindre med migræne per måned.
Forskellige diæter og deres betydning for migræne
Jeg opsummerer kort de diæter han nævnte og hvad der er af fordele og ulemper.
Antiinflammatorisk kost: En kost med masser af grønt og en del fisk. Rig på omega 3 og god for en med migræne. Han sagde dog, at det er svært at lave studier på kost, men at hans overvejelser går på nogle af de ting, vi allerede ved kan være forebyggende ved migræne.
Periodisk faste: Der er ingen studier på faste og migræne, men man ved fra studier om ramadan, at faste kan give hovedpine, så umiddelbart er det en dårlig idé.
LCHF/low carb: Der er studier, der viser forbedringer ifht migræne med low carb high fat (også kaldet keto). Omvendt er det en svær diæt at overholde. Man kan med fordel skære ned på hurtige kulhydrater (hvidt brød, sukker mm) og på kalorierne, da fedme øger risikoen for kronisk migræne (BMI > 30).
Low fat: Kan være godt ifht forhøjet blodtryk og/eller kolesterol, som jo også kan påvirke migræne. Forhøjet blodtryk kan give mere migræne.
Paleo/stenalderkost: Kan muligvis hjælpe, da forarbejdet mad er skåret fra og sukker skåret ned til et minimum.
Plantebaseret kost /(vegansk): Veganere spiser ofte mad, der påvirker blodsukkeret i lavere grad og undgås forarbejdede madvarer, vil man formodentlig kunne se en forbedring.

Vince Martins (MD) forslag til migrænevenlig diæt
Meget kort opsummeret:
- Spis masser af frugt og grønt i forskellige farver (antioxidanter)
- Skru op for madvarer med omega 3 som f.eks. sardiner, laks, tun og linfrø
- Hold kalorieindtaget nede. Overvægt øger risikoen for migræne. For eksempel i form af søvnapnø, som man ofte ser hos overvægtige personer, men også fordi flere fedtceller giver mere inflammation i kroppen og det kan øge antallet af anfald.
Det var en opsummering af interviewet med Vince Martin. Mit største take away var betydningen af omega 3, som jeg vil skrue op for fremover.
Hvad tager du med dig? Kommenter gerne under indlægget.
Ps. Vil du blive klogere på de typiske triggere i kosten, har jeg skrevet om det HER.
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