Migraines can be a debilitating experience at any time, but for many women, they become especially challenging during their menstrual cycle. Hormonal fluctuations, particularly the drop in estrogen levels, can trigger migraines in some individuals. While it may seem like a daunting task, there are ways to manage menstrual migraines effectively, combining proper nutrition, self-care practices, and mindful use of medication.
Understanding Menstrual Migraines
Before diving into management strategies, it’s essential to understand why menstrual migraines occur. Fluctuating hormones, particularly estrogen, play a significant role. Estrogen levels drop right before menstruation, and this can trigger migraine attacks in susceptible individuals.
Nutrition for Menstrual Migraines
- Stay Hydrated: Dehydration can exacerbate migraine symptoms. Make sure you’re drinking plenty of water throughout the day. A trick I use is one of those obnoxious 1/2 liter water bottles – keep it on your desk and make sure you’re drinking it regularly. (If you need something a bit more aesthetically pleasing and sturdy – HERE is another great option.) If you’re also ADHD, like me, you want this in line with your vision because we all know it’s true that when it’s out of sight, it’s out of mind (damn that lack object permeance!)
- Balanced Diet: Aim for a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. That said, know what (if any) foods may trigger your migraines. Common ‘whole food’ triggers can include things like onions, bananas, avocados, or lentils (because of the amino acid tyramine). Avoid processed foods, caffeine, alcohol, and artificial sweeteners can also help. I know it may be tempting to reach for more caffeine especially when you have a migraine, but be aware that you can get REBOUND headaches/migraines from overconsumption/reliance on caffeine. Further, caffeine may be disrupting your sleep, which is just a recipe for bodily stress and a greatly likelihood of migraines.
- Magnesium-Rich Foods: Magnesium has been shown to help prevent migraines. Incorporate magnesium-rich foods such as spinach, almonds, avocados, and bananas into your diet. (Again, be aware of food triggers and avoid them. My personal no-no food group is dairy. On top of gut issues, it makes me fatigued and moody which stress the body and may be a migraine trigger.)
- Omega-3 Fatty Acids: Foods high in omega-3 fatty acids, like salmon, flaxseeds, and walnuts, may help reduce inflammation and ease migraine symptoms.
Self-Care Practices
- Regular Sleep Schedule: Establishing a consistent sleep schedule can help reduce the frequency and severity of migraines. Aim for 8-10 hours of quality sleep each night. Note that while the general sleep advice is 8 hours per night, most of that research has been done on men. Sleep studies done on women indicate they need about 2 hours more than average than men so listen to your body. You’re not lazy, you just need more sleep than the men in your life.
- Stress Management: Stress is a common trigger for migraines. Practice relaxation techniques such as deep breathing, meditation, yoga, or tai chi to help manage stress levels. If you’re looking for at home yoga videos, I personally love Yoga with Adriene on YouTube – in with the free version of YouTube, she ensures that ad’s never play during a yoga session. She’s great! Having a consistent home practice for relaxation (and having a mat you really love – HERE’S mine) can help your brain register that it’s time to calm down. It can be a great start or end to your day!)
- Regular Exercise: Engage in regular physical activity to help regulate hormone levels and reduce the frequency of migraines. However, be cautious of intense exercise during a migraine attack, as it may exacerbate symptoms. Personally, I find cardio can be trigger (but not everyone does). I generally opt for weight training/strength training workouts because I can take breaks when I need to and they make me feel physically and mentally strong. If the noise of the gym is too much, use these adjustable dumbbells at home – or do body weight only exercises – that can give you a fairly full body workout. If this is too light for your lower body, or you have kids you need to be home with, or the gym is just too much when your migraine-y – and you have the space in your home – you could consider going on all in on the home gym and get a home gym weight rack set.
- Acupuncture or Massage: Some people find relief from migraines through acupuncture or massage therapy. These practices can help relax muscles and alleviate tension. Since it’s not feasible to go for a massage or acupuncture every time you have a migraine, here are some products I personally use at home to help relieve the pain:
- Migraine Gel Ice Head Wrap – I have 2 so I can alternate
- Neck & shoulder massager – it’s great for neck and shoulder pain relief
- Neck pressure release – lie back and breath and feel your neck tension melt away
- Chirp wheel – this is great for releasing back and shoulder pain
Medication Use: Caution Advised
While medication can provide relief during a migraine attack, overuse of certain medications, especially anti-inflammatory ‘rescue’ medication, can lead to rebound headaches. Rebound headaches occur when the medication itself starts causing headaches when it wears off, leading to a cycle of dependency.
To avoid overuse:
- Limit Use: Use medication strictly as directed by your healthcare provider. Avoid taking medications more frequently than recommended.
- Track Usage: Keep a record of how often you take medication for migraines. If you find yourself relying on it too frequently, consult your doctor for alternative strategies.
- Explore Preventive Options: Talk to your healthcare provider about preventive medications or alternative treatments that may help reduce the frequency and severity of migraines without the risk of overuse.
- Opt for natural remedies like peppermint or ginger tea, which may provide mild relief, when possible.
Conclusion
Ultimately, you’re going to feel more crummy this week so focus on rest and do what you can.
Remember:
A little exercise is better than no exercise. A 20 minute walk and light stretching is great!
Adding healthy fats and protein to your chocolate cravings will help you get your fix without tanking your energy or triggering a migraine (think greek yogurt with berries, almonds, and lots of chocolate!).
Opt for rest over productivity. Opt for more sleep over more caffeine or drugs that result in worse symptoms the next day.
Managing migraines during your menstrual cycle requires a holistic approach that combines nutrition, self-care practices, and mindful medication use. By adopting healthy lifestyle habits, identifying triggers, and seeking appropriate treatment, you can effectively manage menstrual migraines and improve your quality of life. Remember, it’s essential to work closely with your healthcare provider to develop a personalized management plan that suits your individual needs and preferences.
