Keto versus Mediterranean diet for migraine

Keto versus Mediterranean diet for migraine

Keto versus Mediterranean diet for migraine - How should we be eating?

KETOGENIC DIET

There is a lot of buzz around the keto diet at the moment but is it the best option for us??

The ketogenic diet is a high-fat, low-carbohydrate diet that forces the body to switch from using glucose as its primary energy source to using ketones, which are produced from fat. This results in a state of ketosis.

How does the keto diet work?

There is evidence to support a reduction in the frequency and intensity of migraine attacks when following a ketogenic diet. This could be due to the diet's potential to stabilise blood sugar levels and reduce inflammation.

However....

The keto diet is restrictive and can be difficult to maintain in the long term. It may not be suitable for everyone, and some individuals may experience side effects like the "keto flu." Also the stress of following a strict diet may in itself trigger an attack. The good news is some is better than none so even if you are not strict keto it may still help!

MEDITERRANEAN DIET

The Mediterranean diet is known for its emphasis on whole, unprocessed foods, including:

• Fruits and vegetables

• Whole grains

• Lean protein sources (e.g., fish, poultry)

• Healthy fats (e.g., olive oil, nuts, seeds)

• Moderate consumption of dairy products (mainly as yogurt and cheese)

• Limited consumption of red meat and processed foods

• Red wine in moderation

This diet is rich in antioxidants, anti-inflammatory compounds, and fiber, which can help reduce inflammation, reduce migraine attacks and improve overall health.

Some studies suggest that the Mediterranean diet may have a protective effect against migraine and reduce their attack frequency and severity due to its anti-inflammatory properties.

What works best for migraine management can vary from person to person. Factors like genetics, individual triggers, and overall health play a significant role.

Also, sudden and drastic changes in diet can trigger migraine attacks, so if you are making changes take it slow, start with reducing processed food and sugars and instead focus on eating whole, clean foods before going to extremes.

Before starting any new diet for migraine management, it's recommended that you consult with a registered dietitian who can help you create a personalised plan.

Keeping a migraine diary can be helpful in identifying triggers and assessing the effectiveness of dietary changes.