A diet higher in fatty fish helped frequent migraine sufferers reduce their monthly number of headaches and intensity of pain compared to participants on a diet higher in vegetable-based fats and oils, according to a new study by esearchers from the National Institute on Aging (NIA) and other organizations.

Over a 16-week period, study participants n the fatty fish diet reported between 30 and 40 percent reductions in headache hours per day, severe headache hours per day, and overall headache days per month.

Migraines, a neurological disease, ranks among the most common causes of chronic pain, lost work time, and lowered quality of life. Eighteen percent of U.S. women suffer from them.

NIA, which leads the federal government’s effort to conduct and support research on aging and the health and well-being of older people, is part of the National Institutes of Health.

Grant nourishes the fruits of Food is Free Tacoma’s labor

A community program in Tacoma promoting locally grown and distributed produce has the financial backing of AARP in its effort to put fresh food on the tables of city residents.

Food is Free Tacoma will use its $21,000 AARP Community Challenge grant to build 40 “Food Independence Gardens” as part of a campaign to have 20 percent of fruit and vegetables in Tacoma produced locally. Produce from the raised-bed gardens, which will be built at 20 sites by the end of 2021, will be given away at the gardens and at city parks.

Food is Free Tacoma started in 2015 and currently has more than 80 gardens, which are crafted by the non-profit organization and then maintained by homeowners. Many of the gardens are in parkways between sidewalks and streets. The goal is to encourage people to build vegetable gardens and share the fruits of their labor with other neighborhood residents.

“The pandemic exposed how fragile our food supply chain is,” said David Thompson, founder of Food for Free Tacoma. “We want people to consume fresh fruits and vegetables that come from home gardens.”

He credited the “generous support” via the Community Challenge grant program, which is part of AARP’s nationwide Livable Communities initiative that supports the efforts of cities, towns, neighborhoods and rural areas to embrace and support people of all ages. Since 2017, AARP Washington has awarded 15 grants and $127,760 through the program to non-profit organizations and government entities across the state.

Tacoma City Councilwoman Lillian Hunter has been a champion for Food is Free Tacoma and has helped secure sites to distribute the produce. She lauded the organization and Thompson for helping feed people “of all ages across the community and helping Tacoma be an age-friendly city.”

AARP officials noted the Tacoma project is among 244 recipients of $3.2 million in grant funding nationwide. Collectively, their projects promote livable communities for adults 50 and older by improving housing, transportation, public spaces, civic engagement, and connections with family, friends, and neighbors. Many of this year’s awards support revitalizing communities adversely impacted by the pandemic and include a focus on diversity and inclusion, said Amanda Frame, AARP Washingtons director of outreach.

“Our goal is to support the efforts of our communities to be great places for people of all backgrounds, ages and abilities,” Frame said.

Other recent grant recipients in Washington include Friends of the Snohomish Library and the City of College Place, which is located near Walla Walla.

Nutrition study digs Washington’s oysters

Washington oysters score high on the nutrition scale, especially for iron and vitamin C.

A new study has uncovered which states have the most nutritional signature dishes—food that is regionally or culturally relevant to the particular state. And Washington has come out on top with oysters. The seafood dish scored highly for its micronutrients, especially its high levels of iron and vitamin C.

Full results of the study by Optibac, a maker of probiotic food supplements, is online at www.optibacprobiotics.com.

Optibac notes “a nutritionally balanced diet is important for maintaining optimal gut health” and recommends making sure most daily meals have a good balance of macronutrients, such as carbohydrates, healthy fats and protein, “alongside your micronutrients such as calcium and vitamins.”

The more calcium, the better your health

Calcium is very important for your health. In fact, you have more calcium in your body than any other mineral. It makes up much of your bones and teeth and plays a role in heart health, muscle function and nerve signaling.

Many non-dairy sources are also high in this mineral. These include seafood, leafy greens, legumes, dried fruit, tofu, and various food fortified with calcium:

  • Seeds are tiny nutritional powerhouses. Some are high in calcium, including poppy, sesame, celery, and chia seeds. Seeds also deliver protein and healthy fats. For example, chia seeds and flax seeds are rich in plant-based omega-3 fatty acids. Sesame seeds have 9 percent of the RDI (Reference Daily Intake, used in nutrition labeling on food and dietary supplements) for calcium in 1 tablespoon (9 grams), plus other minerals, including copper, iron, and manganese.
  • Yogurt is one of the best sources of calcium, providing 30 percent of the RDI in one cup (245 grams). It’s also a good source of protein and other nutrients.
  • Sardines and canned salmon are loaded with calcium, thanks to their edible bones. A 3.75-ounce (92-gram) can of sardines packs 35 percent of the RDI, and 3 ounces (85 grams) of canned salmon with bones have 21 percent. These oily fish also provide high-quality protein and omega-3 fatty acids, which are good for your heart, brain, and skin. While seafood can contain mercury, smaller fish such as sardines have low levels. In addition, both sardines and salmon have high levels of selenium, a mineral that can prevent and reverse mercury toxicity.
  • Of all nuts, almonds are among the highest in calcium — one ounce of almonds, or about 22 nuts, delivers 8 percent of the RDI. Almonds also provide 3 grams of fiber per ounce (28 grams), as well as healthy fats and protein. In addition, they’re an excellent source of magnesium, manganese and vitamin E. Eating nuts may help lower blood pressure, body fat, and other risk factors for metabolic disease.

 

Dr. Loretta T. Friedman, who wrote this article, is a clinical nutritionist

Smelly and oily? Yes. But sardines are also a source of calcium, plus high-quality protein.

and an expert in women’s health.Â