© Photo: Getty Images/Alexander Spatari A man eats salmon and avocado fritters, close-upYou may not know it based on what the average American eats, but the Mediterranean diet has been around since the 1950s. Long popular for heart health, this diet has attracted the attention of researchers for decades because people who live in the Mediterranean basin are less prone to heart disease and live longer than people in the United States.
According to new research, we know that people who follow the Mediterranean diet are more likely to experience migraines. The pain, throbbing, and nausea caused by migraines can range from mild to severe. Triggers vary from person to person, but for many people, food seems to play a role.
A 2023 study published in Nutritional Neuroscience found that following a Mediterranean diet can reduce the frequency, intensity, and duration of migraines. If you're tempted to start eating salmon, leafy greens, extra virgin olive oil, and whole foods, read on to find out what's involved and why this diet is important.
What is the Mediterranean diet?
Supporters of the Mediterranean diet compare it to a lifestyle rather than a diet. It's easy to follow and doesn't require counting calories, counting carbs, or not eating any type of food. So far, so good.
Those are the basics of the Mediterranean diet, as described by the International Food Information Council.
- Eat vegetables, fruits, whole grains, and extra virgin olive oil for most of your meals.
- Nuts, seeds, and low-fat dairy products are eaten every day, but not at every meal.
- Fish, shellfish, poultry, eggs, cereals, and potatoes are eaten twice a week.
- Eat fewer sugary foods and drinks, processed meats, and red meat.
Supporters of this diet plan stress the importance of exercising and resting daily to get the most out of it. Both reduce stress, a common migraine trigger.
How does the Mediterranean diet help with migraines?
A new study on migraine looked at the eating habits of 262 people with migraine between the ages of 20 and 50. The researchers used a food frequency questionnaire to determine what people ate.
"Those who followed the Mediterranean diet scored best for headache frequency, severity, and shorter duration," says Shay Datta, MD, director of cognitive neurology at New York University Langone Hospital on Long Island.
It is clear that these foods are important for heart health. But how do you help migraines?
According to Sean Ormond, a board-certified physician in interventional anesthesia and pain management at Atlas Pain Specialists in Phoenix, there are several mechanisms at work. “The Mediterranean diet is rich in anti-inflammatory foods containing anti-inflammatory foods, vitamins, minerals, and omega-3 fatty acids. Because neurogenic inflammation is associated with migraines, an anti-inflammatory diet can help reduce the frequency and severity of migraines. ," He says.
Dr. Ormond also demonstrated that the high antioxidant content of the Mediterranean diet can help reduce oxidative stress, which is involved in the pathogenesis of migraine.
In addition, he noted that this diet improves the work of blood vessels. Migraine pain may be caused in part by brain cells releasing chemicals that constrict blood vessels. Healthy fats found in olive oil, nuts, and fish like salmon can moderate this effect. Eating less sugar, a common migraine trigger, can also help.
Then there is magnesium, which is rich in green leafy vegetables, legumes, nuts, seeds, and legumes. Dr. Data often recommends this supplement for migraine sufferers. He explains that magnesium works by blocking receptors for N-methyl-D-aspartate (NMDA), the main excitatory neurotransmitter in the human brain. Magnesium relaxes blood vessels and reduces atherosclerosis. All of these methods can play an important role in migraine prevention.
Both Dr. Datta and Dr. Ormond suggest that avoiding unhealthy foods is just as important as eating healthy foods to combat migraines. Although the study did not specify which foods participants avoided, Dr. The data shows that people on this healthy diet can be thought to have significantly lower rates of migraine consumption, including processed meats, hot dogs, bacon, fatty foods and fried foods. : .
Are you tempted to give it a try?
The Mediterranean diet does not have any drawbacks when it comes to health. Consistently rated high for improving gut health, mental health, heart health, and more. If you suffer from migraines or chronic headaches, this diet is definitely worth a try. It's also a good idea to keep track of symptoms so you can better identify triggers, from weather to food. And don't rule out other things you can do to relieve migraines: get enough sleep, take care of yourself, and exercise.