Mitigating Migraines With Omega-3

There's no other way to say it, migraines are bad news.

If you've ever had a migraine, you know what I'm talk about. Your head is throbbing, light bothers you, you're nauseous. All you want to do is lock yourself away in a dark room and go to bed. They pretty much ruin your day.

Migraines affect millions globally, significantly impacting quality of life. They can be sporadic or chronic and can last from hours to days. The exact cause remains elusive, complicating effective treatment and prevention strategies.

What Triggers A Migraine?

Migraines can be triggered by a wide variety of factors, and what triggers a migraine in one person might not trigger it in another. Here's a list of common triggers:

1. Dietary Factors:
   - Certain foods and beverages, such as aged cheeses, processed foods, red wine, chocolate, caffeinated beverages, and foods containing MSG (monosodium glutamate).
   - Skipping meals or fasting can also trigger migraines in some people.
2. Sensory Stimuli:
   - Bright or flickering lights, loud noises, and strong smells (like perfume, paint thinner, or secondhand smoke).
3. Changes in Sleep Patterns:
   - Either too much sleep or too little sleep can trigger a migraine in some individuals.
4. Stress:
   - Emotional stress is one of the most common triggers due to the release of certain chemicals in the brain during stressful times which can provoke a migraine.
5. Hormonal Changes:
   - In women, fluctuations in estrogen, particularly around the time of menstrual periods, can trigger migraines. Some women report migraines beginning just before or shortly after onset of menstruation.
6. Environmental Changes:
   - Changes in weather or barometric pressure can prompt a migraine.
7. Medications:
   - Certain medications can aggravate migraines, such as oral contraceptives and vasodilators.
8. Physical Factors:
   - Intense physical exertion, including sexual activity, might provoke migraines.
9. Other Factors:
   - Dehydration, jet lag, and certain foods or additives can also be triggers.

Is This My Burden To Bear?

Looking at the list of migraine triggers, it's a wonder that more peple don't suffer from them. I mean, pretty much any normal life activity can trigger a migraine. I only get a migraine once or twice a year but, if I'm being honest, even one is too many. What's worse is that I've never been able to identify exactly what triggers them for me. I've had migraines in the middle of the night. I've had them as soon as open my eyes in the morning. I've had them when I'm not feeling stressed at all. I don't know what causes them and I'm not sure I ever will.For a long time, I thought that I would have to learn to live them. But I realize now that I don't have to be a slave to headaches. I'm focusing on finding a way to prevent migraines. I don't know if I will ever find it but I'm gonna try.There are two main criteria I'm looking for in a protocol for preventing migraines:

1. It cannot be medication. I know there are prescriptions you can get to prevent migraines but I'm trying to avoid that. The fewer pills I have to take, the better.
2. It must fit my lifestyle. I know that some people swear that following a ketogenic diet has cured their migraines. The problem is I enjoy eating carbs. I've tried low carb eating before and it leaves me feeling worse. Plus, I would like to eat the occasional cookie or slice of pie. I also saw a video once of a woman who said she cured her migraines by taking raw liver bites. No thanks, I'll pass.

So when I found this video by Andrew Huberman, I pad close attention. In it, he cites several studies that propose using fish oil as a way to mitigate the affects of migraines. One of the studies specifically points out the use of Omega-3 and Omega-6 fatty acids.

Why Omega-3 and Omega-6?

You may be wondering why the scientists chose to focus on these two fatty acids. Here's an overview of how these fatty acids might be linked to migraines:

1. Inflammation: Omega-6 fatty acids, particularly arachidonic acid, can be converted into substances that are pro-inflammatory and can potentially contribute to the inflammatory processes in the body, including those associated with migraines. On the other hand, omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have anti-inflammatory properties. They can produce substances that counteract inflammation, potentially mitigating some of the inflammatory processes thought to contribute to migraine headaches.
2. Vascular Health: Both omega-3 and omega-6 fatty acids play crucial roles in vascular health, which is directly relevant to migraines. Migraines are thought to involve vascular changes in the brain, and omega-3 fatty acids, in particular, are known for their role in promoting cardiovascular health by improving blood vessel function, which might influence migraine occurrence or severity.
3. Neurological Function: Omega-3 fatty acids are important components of brain cell membranes and are involved in brain function and development. They can influence neuronal activity and neurotransmitter systems, which are critical in the pathophysiology of migraines.
4. Dietary Balance: The balance between omega-3 and omega-6 fatty acids in the diet is also considered important. Modern diets often have a high omega-6 to omega-3 ratio, which can promote inflammation.

More Omega-3, Less Omega-6

In the study they took three groups of people and fed them different types of diets. The first group ate a diet that was higher in Omega-3 fatty acids. The second group ate a diet that was both higher in Omega-3 fatty acids but also lower in Omega-6 fatty acids. The third group ate what would you could say is the average American diet.The result? Both groups that ate the diet higher in Omega-3 experienced "decreased frequency and severity of headaches." However, the the diet high in Omega-3 and low Omega-6 "produced twice the reduction in headache days as the" diet that only increased Omega-3.

So What's The Plan?

The study says the amount of Omega-3 that was given to the participants was 1.5 g/day. So, for the foreseeable future I plan on doing the following:

1. Take a supplement that contains at least 1 g (1000 mg) of Omega-3 fatty acids.
2. Avoid foods that contain high amounts of Omega-6:
   Vegetable Oils: Common examples include sunflower, safflower, soybean, and corn oils.
   Processed Foods: Many processed foods contain high levels of omega-6 fatty acids due to the use of vegetable oils in their production. This includes snacks, cookies, fast foods, and fried foods.
   Grain-Fed Eggs: Eggs from hens fed with grain-based diets typically having higher omega-6 content.

To clarify point 2, it's not like I'm never going to have another french fry. I do enjoy the occasional deep fried food but I'm going to make that the exception rather than the rule.

Conclusion

This is all self-experimentation. Given the infrequency of my migraines, it's likely I will have to follow this protocol for a whole year before I can tell if it worked. Feel free to try this for yourself and let me know what results you get. At the end of the day, we chose to either live with migraines or do something to mitigate their effects.