Migraine sufferers may want to eat more fish
In study, diet high in omega-3s led to fewer headaches
For most of her life, Tanya Kamka suffered migraine headaches on a weekly basis.
The headaches would come on gradually and then build, causing excruciating pain and pressure behind her left eye that would culminate in her vomiting or visiting the emergency room. The ordeal would often leave her feeling weak and exhausted for days.
“Anytime I had a migraine I’d be wiped out for three or four days,” said Kamka, 58, a post office clerk who lives near Fort Bragg, North Carolina. “I missed a lot of work because of migraines.”
But a few years ago, Kamka and 181 other people who routinely experience migraine headaches joined a clinical trial, sponsored by the National Institutes of Health, which was designed to test whether a special diet could alleviate their frequent headaches. The diet that Kamka was assigned to follow emphasized foods that contain large amounts of omega-3 fatty acids, the oils found in some fish, while limiting foods that are rich sources of omega-6 fatty acids, such as many vegetable oils.
Omega-3s and omega-6s are both considered essential fatty acids — critical for health, and because our bodies can’t make them, they must be obtained from foods. Historically humans consumed roughly equivalent amounts of both fatty acids. But the typical American diet today tends to contain a much larger proportion of omega-6 fats. Some health authorities see this as a good thing: Vegetable oils and other rich sources of omega-6 fats have been found in many studies to be beneficial for cardiovascular health. But others argue that this could be problematic because omega-6 fats have been shown to promote pain and inflammation, while omega-3 fats tend to have the opposite effect in studies, helping to reduce pain and inflammation.
The authors of the new study wanted to know: Could a diet that boosts omega-3 fats while lowering omega-6 fats make life easier for people burdened by frequent migraine headaches?
For Kamka, the benefits of a change in diet were striking: After a few months of increasing her fish intake and avoiding many common vegetable oils, she noticed that her headaches had all but disappeared. Other people on the new diet also reported fewer headaches. Although the trial ended after 16 weeks, Kamka has remained on it ever since. Gone are the days when she ate foods like fried chicken, French fries and potato chips that were cooked in vegetables oils rich in omega-6 fats. She now makes a point of eating foods like cod, tuna, sardines, spinach salads, hummus and avocados, and she cooks with olive oil instead of corn, soybean and canola oils.
Migraine headaches are one of the most common causes of chronic pain, affecting about 12% of Americans, most of them women. For many people, the condition can be debilitating, causing intense pain, nausea and other symptoms and sharply increasing the likelihood of developing depression and anxiety.
But the new study provides evidence that the right diet could provide relief to some people who experience frequent migraine attacks, helping them reduce the number and severity of their headaches.
Dr. Christopher E. Ramsden, the lead author of the study, said the findings suggest that dietary changes could be a useful complement to existing treatments. “Many people with chronic pain continue to suffer despite taking medication,” said Ramsden, a clinical investigator in the National Institute on Aging Intramural Research Program. “I think this is something that could be integrated with other treatments to enhance their quality of life and reduce their pain.”
For the new trial, published in the BMJ in July, participants were randomly split into three groups and followed for 16 weeks. One group followed a diet that was high in omega-3 fats and relatively low in omega-6 fats. To make it easier to follow the diet, all the subjects were given meals, snacks and recipes prepared by a dietitian throughout the course of the study.
Vegetable oils high in omega-6s are abundant in the American diet. They are often used for cooking and found in many packaged foods and restaurant meals. To see whether reducing these fats could have an impact on migraine headaches, the researchers had a second group of people add more fish and other rich sources of omega-3s to their diets without decreasing their intake of omega-6s. A third group of people, serving as controls, consumed typical amounts of both types of fats.
At the start of the study, the participants experienced, on average, about 16 “headache days” per month. But after 16 weeks, the group that had increased their fish intake and avoided vegetable oils had an average of four fewer “headache days” each month compared to the control group, as well as a 30% to 40% reduction in “headache hours” each day. The group that increased their omega-3 intake without reducing their omega-6 consumption benefited as well, though they had a smaller improvement of two fewer days without headaches each month. Both groups reported shorter and less severe headaches than people in the control group.
For people who want to try the diet, the researchers said that the simplest way to increase omega-3 intake is to eat more fatty fish, such as sardines, anchovies, mackerel, salmon, albacore tuna and trout. For vegetarians, good plant sources of omega-3 fats are ground flaxseeds, chia seeds and walnuts.
Another important component of the diet is avoiding fried, processed and fast foods, which are typically made with oils that are low in omega-3s and high in omega-6s.
Beth MacIntosh, a co-author of the new study, said that extra-virgin olive oil, avocado oil, macadamia oil, coconut oil and butter tend to contain low amounts of omega-6 fats.
The researchers also encouraged people in the study to eat at least five servings of fruits and vegetables per day. “Fruits and vegetables are naturally low in omega-6 fatty acids — and they’re just healthy,” said MacIntosh.