How The Mediterranean Diet Can Help Migraine Sufferers

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Experts Say Mediterranean Diet, Including Best Olive Oil – Extra Virgin Olive Oil, Can Help Mitigate Migraine Attacks

Updated October 17th 2023

Migraine Relief From The Mediterranean Diet
Migraine Relief From The Mediterranean Diet


  • The Mediterranean diet, which includes plenty of fresh fruits and vegetables, whole grains, lean proteins, and healthy fats like extra virgin olive oil, has been touted for its numerous health benefits. The best olive oil, specifically extra virgin olive oil, contains high levels of polyphenols and other beneficial compounds that can help prevent and reduce inflammation in the body.
  • For migraine sufferers, incorporating extra virgin olive oil into your diet can help reduce the frequency and severity of headaches.
  • Studies have shown that this type of oil can act as a natural painkiller and anti-inflammatory agent, helping to soothe inflamed blood vessels and reduce tension in the body. So if you’re looking for a natural way to manage your migraines, consider adding more extra virgin olive oil to your diet as part of a healthy Mediterranean-style eating plan.


Recent Study Shows Mediterranean Diet, Including Extra Virgin Olive Oil Can Help Migraine Sufferers

Following The Mediterranean diet can help migraine sufferers to have fewer attacks, according to emerging research reported in

According to a recent study, published in  Nutritional Neuroscience , adherence to the Mediterranean Diet –  with its emphasis on fish, vegetables, extra virgin olive oil and whole grain foods, can reduce the frequency, intensity and duration of migraine headaches.

What Are Migraines?

Migraines are often described as the worst headache anyone could ever experience. Although they are a type of headache, they differ from others because they come with additional symptoms. They are often characterized by a throbbing or pulsating pain, which typically occurs on one side of the head. Sufferers may also experience sensitivity to light, sound, and smells, as well as nausea and vomiting. Migraines can also affect vision, causing blurred or speckled images or temporary blindness, and can even lead to a heightened sense of smell or altered sense of taste. But with the right treatment, many people can find relief from the debilitating symptoms of migraines.

What Is The Mediterranean Diet?

The Mediterranean diet is a healthy eating plan that’s easy to follow and doesn’t involve any drastic changes to your lifestyle. This way of eating is inspired by the traditional cuisine of countries bordering the Mediterranean Sea, such as Italy, Greece, and Spain, and emphasizes whole, minimally processed foods like fruits, vegetables, whole grains, beans, nuts, and fish. The Mediterranean diet is also known for being high in heart-healthy fats, like those found in extra virgin olive oil and fatty fish, and for including moderate amounts of dairy products and red wine. So, whether you’re looking to prevent chronic diseases, manage your weight, or simply enjoy delicious, wholesome food, the Mediterranean diet is definitely worth considering!

How Can The Mediterranean Diet Help Migraine Sufferers?

Mediterranean Diet Help Migraine Sufferers
Mediterranean Diet Help Migraine Sufferers

As summarised in Well And Good, The new migraine study analyzed the dietary habits of 262 migraine patients aged 20 to 50 years old, using a food frequency questionnaire to determine what people were eating.

Those with the strongest adherence to Mediterranean diet patterns had the best scores for lower headache frequency, severity, and duration. They significantly consumed higher amounts of vegetables, fruits, legumes, fish, whole grains, nuts, good fats, dietary fiber, and magnesium, compared with those in the lowest category.”

Shae Datta, MD, the director of cognitive neurology at NYU Langone Hospital, Long Island

So how do these foods help with migraines?

According to Sean Ormond, MD, a dual board-certified physician in anesthesiology and interventional pain management at Atlas Pain Specialists in Phoenix, multiple mechanisms are at play.

The Mediterranean diet is rich in anti-inflammatory foods that contain antioxidants, vitamins, minerals, and omega-3 fatty acids. Since neurogenic inflammation has been linked to migraine headaches, an anti-inflammatory diet may help reduce the frequency and severity of migraines,”

Sean Ormond, MD

Dr. Ormond also notes that the high antioxidant content of the Mediterranean diet helps reduce oxidative stress, which has been implicated in migraine pathophysiology.

In addition, he stresses that this way of eating can also improve blood vessel function. Migraine pain may be triggered, in part, by brain cells that release chemicals that narrow blood vessels, causing pain. The healthy fats found in olive oil, nuts, and fish like salmon may reduce this impact. Eating less sugar, a common migraine trigger, may also help.

And then there’s magnesium, which is abundant in green leafy vegetables, legumes, nuts, seeds, and whole grains. Dr. Datta frequently recommends this supplement to her patients with migraine pain. She explains that magnesium works by blocking N-Methyl-D-aspartate (NMDA) receptors, the primary excitatory neurotransmitters found in the human brain. Magnesium may also relax blood vessels and alleviate vascular spasms. These mechanisms may all play a crucial role in the prevention of migraines.

For full details of Dr Ormond and Dr Datta’s commentary, see the full Well and Good article here.

Morocco Gold Extra Virgin Olive Oil For Reducing Inflammation

A healthy diet, like the Mediterranean diet, including extra virgin olive oil like Morocco Gold can help combat inflammatory diseases. The polyphenols Oleouropein Aglycone and Oleocanthal within extra virgin olive oil help to combat inflammatory diseases Morocco Gold extra virgin olive oil is rich in both of these polyphenols.

Inflammation is a critical response to potential danger signals and damage in organs in our body. In diseases such as rheumatoid arthritis, lupus, ulcerative colitis, Crohn’s disease and others, the immune system turns against the bodies’ organs. These painful and, in some cases, progressively debilitating conditions can take a toll on people’s quality of life and create both societal and economic burdens.

For more information on the anti-inflammatory properties of extra virgin olive oil, see here.