Avocado and salmon for migraines
The study involved 182 migraine sufferers who suffered from migraines an average of more than 16 days a month for more than five hours a day.
Omega fatty acids and pain
Along with omega-6 fatty acids, omega-3 fatty acids are important for health. But when it comes to absorption, the right ratio is important, since both fatty acids are precursors of important signaling molecules. One of them is oxylipin, which can have a pain-regulating effect. The origin of the signaling molecule is therefore decisive for the effects on migraines: If it comes from an omega-3 fatty acid, it has a pain-relieving effect, while oxylipins from omega-6 fatty acids can intensify the pain. In most cases, consumption of omega-6 fatty acids is higher in the general population.
Study: More omega-3 fatty acids, fewer migraine attacks
In the study with the 182 subjects who suffered from migraines with or without aura, three diet programs were set up over a period of 16 weeks:
- One group received more omega-3 fatty acids with the same level of omega-6 fatty acids. The result: On average, 1.3 hours less migraine per day of pain and two days less migraine per month.
- Another group also received an increased amount of omega-3 but a reduced amount of omega-6 fatty acids. The result: The migraine hours per pain day were reduced by 1.7, the migraine days per month by four.
- There was also a control group that consumed normal amounts of both fatty acids. The result: the frequency of migraine periods did not change.
The level of the pain-relieving oxylipin increased in the two diet groups that consumed more omega-3 fatty acids compared to the control group. Although the strength of the attacks could not be improved, the frequency of the migraines was reduced.
Omega-3 fatty acids in plant foods
In the study, the diet consisted mainly of vegetable oils and fatty fish instead of butter or lean fish or meat. Omega-3 fatty acids are found in the following foods:
- linseed oil and linseed
- walnut oil
- Hering
- Salmon
- tuna
- olive oil
- Avocado
Omega-6 fatty acids are found in sunflower oil, safflower oil, egg yolk, chicken and mackerel, among others. According to the study, people who suffer from migraines more often should try to integrate more omega-3 fatty acids into their diet.