吃點兒好油，能改善偏頭痛哦

If you've ever had a migraine, you know that they're not just another headache. They can be excruciating and debilitating. Migraines produce more symptoms than just head pain, according to the American Migraine Foundation. There are other neurological symptoms involved, such as sensitivity to the environment. Migraines are serious, and associated with other conditions like stroke, depression, and heart attack. While there's a lot we don't know about migraine, it's the third most common medical condition in the world, affecting over 36 million Americans — exceeding the number of people with diabetes and asthma combined.

如果你曾經(jīng)有過偏頭痛，你就會知道它不僅僅是另一種頭痛。它們會讓人感到痛苦和衰弱。根據(jù)美國偏頭痛基金會的說法，偏頭痛產(chǎn)生的癥狀不僅僅是頭痛。還伴有其他神經(jīng)系統(tǒng)癥狀，如對環(huán)境的敏感性。嚴重偏頭痛，與中風(fēng)、抑郁癥和心臟病發(fā)作等其他疾病有關(guān)。雖然我們對偏頭痛有很多不知道的地方，但它是世界上第三常見的疾病，影響著3600多萬美國人，超過了糖尿病和哮喘患者的總和。

Many factors can affect your likelihood and frequency of migraines, but it's also a genetic condition, so if one parent has it there's a 50% chance of passing it down, and if both parents have it the risk is as high as 75% (via American Migraine Foundation). Other factors, like concussions, can increase your risk for migraines. While there are some therapeutic options for reducing migraine frequency and severity, these are often overused or abused, further exacerbating symptoms.

很多因素都會影響你患偏頭痛的可能性和頻率，但這也是一種遺傳病，因此，如果父母一方患有偏頭痛，則有50%的幾率會遺傳，如果父母雙方都患有偏頭痛，則風(fēng)險高達75%。其他因素也會增加你患偏頭痛的風(fēng)險，如腦震蕩。雖然有一些治療方法可以降低偏頭痛的頻率和嚴重程度，但這些方法經(jīng)常被過度使用或濫用，從而進一步加重癥狀。

Although the condition has no cure, one dietary change may help reduce your migraines.

盡管這種情況無法治愈，但改變飲食習(xí)慣可能有助于減輕偏頭痛

The right amount of healthy fats can help

適量的健康脂肪會有所幫助

In a 2021 study published in the British Medical Journal, researchers found that increasing omega-3 fatty acids and decreasing omega-6 fatty acids reduced the incidence of pain. 182 participants who reported having migraines on 5-20 days of the month were split into three groups: one consumed average amounts of both omega-3s and omega-6s, one increased their omega-3 intake while maintaining omega-6 levels, and one increased omega-3s while decreasing omega-6s. After 16 weeks, the last group saw the most improvement in symptoms.

在2021年發(fā)表在《英國醫(yī)學(xué)雜志》上的一項研究中，研究人員發(fā)現(xiàn)，omega-3脂肪酸的增加和omega-6脂肪酸的減少降低了疼痛的發(fā)生率。182名每月5-20天患有偏頭痛的參與者被分為三組：一組平均攝入omega-3和omega-6，一組在保持omega-6水平的同時增加omega-3的攝入量，另一組在減少omega-6的同時增加omega-3的攝入量。16周后，最后一組的癥狀改善最明顯。

According to Dr. Lisa Mosconi, founder of the Nutrition & Brain Fitness Lab at New York University, diet is incredibly important to brain health (via Eat This, Not That). "A bigger emphasis on omega-3s is an important way to reduce inflammation and improve brain function," she says. While omega-6 fatty acids are also an essential part of our diet, eating too many can lead to inflammation and inflammatory disease, according to Healthline. While a healthy ratio of omega-6 to omega-3 consumption should be between 1:1 and 4:1, studies show that the ratio in Western diets is closer to 15:1. Refined oils like soybean oil and corn oil are often to blame.

據(jù)紐約大學(xué)營養(yǎng)和大腦健康實驗室的創(chuàng)始人麗莎·莫斯科尼博士說，飲食對大腦健康極其重要。她說：“更加強調(diào)omega-3脂肪酸是減少炎癥和改善大腦功能的重要方式。”。據(jù)Healthline報道，雖然omega-6脂肪酸也是我們飲食中必不可少的一部分，但攝入過多會導(dǎo)致炎癥和炎癥性疾病。雖然omega-6與omega-3的健康比例應(yīng)該在1:1到4:1之間，但研究表明，西方飲食中的比例更接近15:1。豆油和玉米油等精煉油往往是罪魁禍首。