what do you recommend to someone that suffers from migraine?

To help manage migraine, reduce light sensitivity, consider omega-3s and curcumin, and support regular sleep and circadian rhythms. Caffeine may help some people, but its effects depend on the person and timing.

1. Omega-3 fatty acids: The episode describes evidence linking higher omega-3 intake with fewer and less severe migraines, and identifies more than 1 gram of EPA daily as a threshold associated with reduced headache frequency and intensity. Omega-3s can come from food or supplements. 1 2
2. Curcumin: Curcumin, sometimes taken alongside omega-3s, was associated with reduced migraine frequency and intensity in the studies discussed. Be cautious: it can interact with blood-clotting pathways, so extra caution is needed with anticoagulant medication; consult a doctor before adding it. 3
3. Sleep and circadian rhythms: Aim for sufficient, regular sleep; the episode links adequate deep sleep with lower headache frequency. It also recommends early-day sunlight and regular light exposure aligned with the day-night cycle. 4
4. Caffeine: Caffeine may relieve headache for some people, but it can worsen headache for others. Its effects vary with factors including time of day and sleep, so notice whether it helps or aggravates your headaches; avoid late caffeine because it can disrupt sleep. 5

Because migraine can involve light sensitivity, reducing exposure to bothersome bright light may also help manage that symptom. 6