Migraine patients suffer from frequent headaches and a constant headache, and symptoms may increase with fasting and abstaining from food and drink for long periods, so health experts advise adding foods rich in omega 3 to your food to get rid of migraine pain.
Foods containing omega 3
According to the website, Migraine AgainThere is some scientific evidence about what we should eat to help relieve the pain of migraine attacks.
A recent study from the National Institute on Aging and the University of North Carolina showed that a diet rich in omega-3 fatty acids can reduce the frequency and severity of head pain associated with migraine attacks, and this benefit has been shown to be further enhanced when the diet includes a reduced amount of omega-3 fatty acids. 6 fatty.
Omega-3 and omega-6 fatty acids are involved in the regulation of pain and inflammation, omega-3s are associated with anti-inflammatory and pain-suppressing effects, while omega-6s are associated with exacerbation of pain and even triggering migraines in experimental models (this means that if you eat a combination of foods containing omega-6s in the laboratory You are likely to suffer from headaches.
There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA) eicosapentaenoic acid, (EPA) and docosahexaenoic acid (DHA) These essential fatty acids are not processed in the body and we have to get them through what we eat, food or supplements.
Omega-6 fatty acids are also essential, but they tend to be found in more processed foods, the website said. Experts believe that too much omega-6 and too little omega-3 causes chronic disease – for example, migraines.
And the site said: Omega-3 increases our good cholesterol and is found in fatty and cold fish such as salmon, halibut, sardines, krill, mackerel, tuna, herring and salmon. It is also found in dark leafy green vegetables, chia seeds, flax seeds, walnuts and algae, as well as in eggs.
The site added, omega-6 reduces our good cholesterol, and gets a bad reputation because it is found in corn-based products, such as oils, corn-fed beef and poultry, and is also found in vegetable oils, sunflower and soybeans, all of which are common ingredients in processed foods. However, it is still necessary to survive. You can get them from nutritious foods like walnuts, fortified eggs, sunflower and pumpkin seeds.
What does the study say?
The researchers, led by Christopher Ramsden, evaluated the effects of omega-3 and omega-6 fatty acids in 182 adults (mostly women) with chronic migraines (15 to 20 migraine attacks per month). Participants ate one of 3 diets for 16 weeks: a diet that included One had increased omega-3 intake, a second diet included increased omega-3 intake and decreased omega-6 intake, while the third diet was the control group and included typical levels of both fatty acids..
On the high-omega-3 diet, migraine frequency decreased by 1.3 hours of headaches per day and fewer headache days per month, on the high-omega-3 diet plus the low-omega diet, the website said. 6, migraine frequency decreased by 1.7 fewer headache hours per day and 4 fewer headache days per month, compared to the control group, and participants in both groups reported shorter and less severe attacks compared to those in the control group..
This indicates that dietary changes in the omega-3 to omega-6 ratio are as good or better as some of the newer migraine medications..
What do the experts say?
These findings “take us one step closer to the goal that headache patients and those who care for them have long sought: in terms of diet change backed by robust clinical trials,” says Rebecca Burch, M.D., a headache specialist at Brigham Hospital..
She even went further and suggested that nutritional interventions combined with drug treatments may have an added benefit, so if you start eating differently and use migraine medication, you may do better..
How do you change what you eat?
While this study clearly supports an omega-3-rich diet for people with migraines, there are barriers to commitment, including financial factors, time and difficulty changing the habit..
The good news is that omega-3s can also be found in a variety of other foods, such as dark leafy greens, flaxseeds, chia seeds, and walnuts. You may even be able to mask the taste in a delicious smoothie. LostIt turns out that taking omega-3s helps your body in a number of ways, in addition to helping treat migraines.
Incorporating omega-3s into your diet helps by:
Lowering triglyceride levels Lowering cholesterol levels Decreasing the risk of heart disease Decreasing the risk of stroke Alleviating symptoms of depression and anxiety Alleviating symptoms of arthritis Decreasing inflammation Helping protect against Alzheimer’s Disease Moisturizing skin and supporting strong nails and hair Glossy, relieving skin infections such as rosacea, psoriasis and eczema.