Anyone who has ever suffered a migraine understands that it isn't your average headache. Migraines can be devastating, preventing you from working or engaging in daily activities for hours, if not days. They impact 39 million men, women, and children in the United States and 1 billion people globally, making them one of the most frequent causes of chronic pain.
The National Institutes of Health has funded a scientific experiment to see if particular dietary changes could aid migraine sufferers. Participants in the study were able to reduce the frequency and intensity of their migraines by increasing meals high in omega-3 fatty acids, such as the oils found in some fish, vegetables, nuts, and seeds, while reducing foods high in omega-6 fatty acids, such as many vegetable oils.
What makes omega-3 fats so unique? They are thought to play a significant role in decreasing inflammation, which can lead to migraine symptoms, according to researchers. Although additional research is needed, if you have these severe headaches, you should adopt dietary changes to limit omega-6 fatty acid sources and increase omega-3 fatty acid sources.
However, before beginning any new eating plan, always consult with your doctor. Here are five items to eat to help manage migraine headaches.
1. Flax seeds
These lustrous, golden-brown seeds offer a good plant-based source of omega-3s if you don't eat fish. Flax seeds, like chia seeds, contain alpha-linolenic acid (ALA), which the body can convert to EPA and DHA in small amounts. Always grind fresh flax seeds before using them to release their beneficial lipids. You can also purchase them already ground.
Flaxseeds have a mild, nutty flavor and are high in protein and fiber, among other minerals. You can use them in muffins, salads, smoothies, and on top of cereal and yogurt.
2. Supplements
If you don't consume fish, a fish oil supplement may be a good way to increase your omega-3 intake. Many health organizations, like the American Heart Association, now recommend taking 1,000 milligrams of fish oil per day to anyone who does not consume fish or only eats it occasionally.
3. Fatty fish
Sardines, anchovies, mackerel, salmon, albacore tuna, and trout are among the greatest sources of omega-3 fatty acids. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), sometimes known as marine omega-3s, are found in these fish. Fish can be costly, and you'll probably need at least 2-3 servings per week to increase your omega-3 consumption. Canned and frozen seafood are often less expensive than fresh fish and can be a quick and easy method to get omega-3-rich seafood into your diet.
4. Walnuts
Walnuts provide more alpha-linolenic acid (ALA) per ounce than any other tree nut, with 2.5 grams of omega-3s per one-ounce serving (about 14 walnut halves, or a handful).
A one-ounce dose of this tasty nut also has 4 grams of protein, 2 grams of fiber, and is high in magnesium, a nutrient that has been shown in some studies to help reduce migraine frequency and intensity.
Walnuts go well with a variety of foods, including meals, snacks, and desserts. Keep in your purse or anywhere near you pack of trail mix, walnuts, or dried fruit, and add them to oatmeal, salads, and yogurt.
5. Chia seeds
Chia seeds and other plant sources of omega-3 fatty acids are made up of alpha-linolenic acid (ALA), which your body can convert to EPA and DHA. You can still increase your omega-3 intake by eating more plant-based meals. Chia is not only abundant in fiber and protein, but it also has more omega-3s per ounce than salmon.
