If you suffer from migraines that make you want to curl up in a dark room and avoid all light and noise, chances are you’ve already spent a good proportion of your time googling how best to relieve them.
Unfortunately, there’s no cure for migraines, but research suggests eating a diet rich in omega-3 fatty acids could help to reduce their frequency.
The study published in the British Medical Journal (BMJ) involved 182 people who experienced migraines on five to 20 days a month and found that eating more of the polyunsaturated fatty acids could slash the debilitating headaches by two to four per month.
Omega-3s have also been linked to lower blood pressure, better heart health and a reduction in issues such as depression and anxiety – but the tricky thing is that our body can’t produce them from scratch.
Read: Which headaches you need to worry about
For this reason, we need to ensure we’re getting enough of them from dietary sources. Here are some to consider.
Look to fish
Most nutritionists say we should all aim to eat two portions of fish each week, including one of oily fish. Oily fish, such as salmon, mackerel, anchovies and sardines contain good amounts of EPA and DHA – long-chain, omega-3 fatty acids.
When you eat these kinds of fish, your body synthesises compounds called resolvins and protectins from the marine fatty acid. These important compounds can reduce chronic inflammation in the body, which scientists say is the genesis for many diseases and health conditions.
Fatty fish needn’t be expensive addition to your diet either, as you can easily add tinned varieties to salads and sandwiches.
Read: What’s the big deal with omega-3s?
Sprinkle some flaxseeds
You don’t have to eat seafood to access dietary Omega-3. While, EPA and DHA mainly come from animal foods, ALA is another kind that’s mostly found in plants.
Flaxseeds are a powerful plant-based source of ‘good’ fats that can deliver health benefits. They’re great stirred into porridge, added to smoothies or sprinkled onto a vegan power bowl.
Snack on walnuts
Walnuts are another dietary source of ALA that many people overlook. They’re great on their own as an afternoon snack, or you can smash and sprinkle them over salads, yoghurt or even stews and Bolognese.
Walnuts can often be expensive, but shop around at budget supermarkets such as Aldi which sell packs of nuts at a much cheaper price than many health-food stores.
Take a daily supplement
If you’re vegan or vegetarian, it’s worth noting that the body has to convert the ALA from nuts and seeds into EPA and DHA through a chain of chemical reactions to bestow the same health benefits as fish varieties.
Read: Four of the best superfoods to reduce inflammation
Unfortunately, this process isn’t as effective as consuming omega-3 directly from animal sources, as studies suggest that most people convert a small amount (less than 10 per cent) of the ALA they eat into EPA and DHA.
For this reason, you might want to consider supplementing to ensure you’re getting enough. Traditional omega-3 supplements are made with fish oil, but there are lots of vegan varieties on the market that contain flaxseed oil, marine algae and seaweed instead.
Do you suffer from migraines? Have you tried changing your diet to find relief? Why not share your strategy for dealing with a migraine in the comments section below?
– With PA
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