吃点儿好油，能改善偏头痛哦

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.

如果你曾经有过偏头痛，你就会知道它不仅仅是另一种头痛。它们会让人感到痛苦和衰弱。根据美国偏头痛基金会的说法，偏头痛产生的症状不仅仅是头痛。还伴有其他神经系统症状，如对环境的敏感性。严重偏头痛，与中风、抑郁症和心脏病发作等其他疾病有关。虽然我们对偏头痛有很多不知道的地方，但它是世界上第三常见的疾病，影响着3600多万美国人，超过了糖尿病和哮喘患者的总和。

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.

很多因素都会影响你患偏头痛的可能性和频率，但这也是一种遗传病，因此，如果父母一方患有偏头痛，则有50%的几率会遗传，如果父母双方都患有偏头痛，则风险高达75%。其他因素也会增加你患偏头痛的风险，如脑震荡。虽然有一些治疗方法可以降低偏头痛的频率和严重程度，但这些方法经常被过度使用或滥用，从而进一步加重症状。

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

尽管这种情况无法治愈，但改变饮食习惯可能有助于减轻偏头痛

The right amount of healthy fats can help

适量的健康脂肪会有所帮助

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年发表在《英国医学杂志》上的一项研究中，研究人员发现，omega-3脂肪酸的增加和omega-6脂肪酸的减少降低了疼痛的发生率。182名每月5-20天患有偏头痛的参与者被分为三组：一组平均摄入omega-3和omega-6，一组在保持omega-6水平的同时增加omega-3的摄入量，另一组在减少omega-6的同时增加omega-3的摄入量。16周后，最后一组的症状改善最明显。

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.

据纽约大学营养和大脑健康实验室的创始人丽莎·莫斯科尼博士说，饮食对大脑健康极其重要。她说：“更加强调omega-3脂肪酸是减少炎症和改善大脑功能的重要方式。”。据Healthline报道，虽然omega-6脂肪酸也是我们饮食中必不可少的一部分，但摄入过多会导致炎症和炎症性疾病。虽然omega-6与omega-3的健康比例应该在1:1到4:1之间，但研究表明，西方饮食中的比例更接近15:1。豆油和玉米油等精炼油往往是罪魁祸首。