By Hilary Metcalfe
Migraines are one of those physical pains that can completely paralyse you, drain any energy you have for normal activities, and prevent you from eating, holding a conversation, or even opening your eyes to the light. If you, like me, suffer from these intense, crippling headaches that are may be accompanied by nausea, spots in vision, pain on one side of the head, and vomiting, you will want to read this article to understand why this happens, its relation to hormonal imbalance, triggers, and what we can do to improve them throughout our life.
Studies affirm that women are about three times more prone than men to suffer from migraines during their reproductive life, and this stat has one reason behind it: hormones. From this differentiation we derive the term “Hormonal Migraines.”
A hormonal migraine, also known as a menstrual migraine, is an intense headache that occurs in women due to fluctuations in hormone levels, particularly in oestrogen, the hormone responsible for the development and regulation of the female reproductive system. These fluctuations are the main cause of migraines in women, as they influence the neurotransmitters that cause us pain, which means we are especially vulnerable to migraines during menstruation, postpartum, and the peri-menopausal stage, when oestrogen levels drop dramatically.
How can you identify whether you are suffering from hormonal migraines? Let’s talk about symptoms, diagnosis, and triggers.
The main symptoms of this disabling neurological disease include:
- Severe headaches
- Sensitivity to light, sound, and smells
- Tender or sore scalp
- Loss of appetite
- Dizziness
- Blurred vision
- Feeling tired
- Nausea and vomiting, upset stomach, abdominal pain
- Feeling very warm (sweating) or cold (chills)
Unfortunately, there aren’t tests available to determine if you suffer from hormonal migraines, but you can keep a record of these symptoms and their proximity to your menstrual cycle to see if they are actually linked to hormones, and this will help you choose the right treatments to alleviate them according to your respective stage:
During your menstrual cycle, migraines are more intense than other headaches in the rest of the month and are most likely to develop in the 2 days leading up to your period or the first 3 days of your period due to the drop in oestrogen levels.
In pregnancy, you will probably experience this severe pain in the first 6 weeks, but symptoms will diminish or completely disappear in the last trimester. After childbirth, when oestrogen levels drop again, it is most likely that migraines will make a comeback.
And finally, as you approach menopause, migraines can worsen because periods come more often, and the normal hormone cycle is disrupted.
Even though it sounds like we are “condemned” to reliving the storm of chronic migraines constantly, this does not have to be the case.
By closely monitoring potential triggers and making proactive lifestyle changes, we can significantly reduce migraine frequency and intensity throughout the reproductive cycle…
It can sometimes be hard to question habits and routines, especially those little treats or rituals that are part of us. However, it becomes necessary to eliminate sabotaging habits when it is evident that they compromise our health - especially as often and severely as migraines do.
The Dietary Factor
The three coffees you have in one morning, your daily Diet Coke, or your after-lunch dessert with chocolate may be the main triggers of your migraines, as caffeine, theobromine (present in dark chocolate), and artificial sweeteners are not meant for susceptible individuals. It is not our intention to food-shame! But understanding your personal sensitivity to certain foods and gradually lowering your intake of these triggering components, and of alcohol as well (tyramine, histamine, and sulfites), will give the blood vessels in your brain a break as these are common provokers of inflammation and dilation, overall affecting the central nervous system.
Prioritizing your hydration and a balanced diet based on lean proteins, healthy fats, whole grains, fruits, and anti-inflammatory herbs will help you maintain stable blood sugar levels, provide you with the necessary nutrients, and keep you hydrated. Regularity is also key; while intermittent fasting has several benefits, it is not advisable for women with a history of hormonal migraines to fast, skip meals or overeat.
Deficiencies: Magnesium & Migraines
It may surprise you to discover that migraines, both chronic and hormonal, can correlate strongly with magnesium deficiencies, as low levels lead to brain hyperactivity and increase the release of pain-related chemicals, such as nitric oxide and calcitonin gene-related peptide (CGRP), which are directly linked to migraine onset. Magnesium supplementation was found to reduce the number of migraines per month and when applied transdermally (via chloride salts in a body or foot bath or via gel or magnesium oil), also increased absorbption, migraine prevention and pain relief.
Recommended Types and Dosage of Magnesium
Types of Magnesium:
- Magnesium Glycinate: Known for its high absorption rate and gentle effect on the stomach, making it a preferred choice for migraine sufferers.
- Magnesium Citrate: Another highly absorbable form, though it may have a laxative effect in higher doses.
- Magnesium Malate: Often recommended for chronic pain and fatigue, providing added benefits for those with migraines.
- Magnesium Threonate: Praised for its ability to cross the blood-brain barrier and enhance cognitive function, potentially reducing migraine frequency.
Dosage:
- Daily Intake: It is generally recommended to take up to 1000 mg of magnesium per day, though starting with 200-400 mg is advisable to gauge individual tolerance.
- Transdermal Application: Applying magnesium oil or lotion directly to the skin, especially in areas of pain, can enhance absorption and effectiveness.
- Foot or Body Baths with Magnesium Salts: Soaking in a foot bath with magnesium salts can sometimes stop a headache in its tracks by drawing blood away from the head and towards the feet, thereby reducing the intensity of the headache. This method also ensures better magnesium absorption through the skin, which can be beneficial for those with sensitive digestive systems.
Mechanism of Action
- Vasodilation and Blood Flow Redistribution: Warm foot baths cause vasodilation, or the widening of blood vessels, in the feet. This helps to draw blood away from the head, thereby reducing the pressure and hyperactivity in the brain that can trigger migraines.
- Enhanced Magnesium Absorption: The skin on the feet is particularly adept at absorbing magnesium. Soaking in a foot bath with magnesium salts can quickly elevate magnesium levels in the body without the gastrointestinal side effects that can accompany oral supplements. Aim for 20-30 minutes in warm water with a generous handful of magnesium chloride or Epsom salts.
Sleep Hygiene
There is a strong connection between poor sleep, issues like insomnia, and the frequency of migraines. Basically, sleep deprivation worsens migraines due to a decrease in the neural plasticity of the brain and its recovery processes.
Migraine attacks may be both caused and relieved by sleep, as well as being a cause of too much or too little sleep - The Migraine Trust Organisation suggests that migraine attacks could actually be a balance mechanism of our brain, in which, if we are sleep-deprived, the pain will make us lie down and close our eyes to sleep. At the same time, having too much sleep, on a weekend for example, alters our circadian rhythms, provoking a migraine attack to keep us awake as a form of restoring equilibrium. Good sleep hygiene is the centerpiece to making triggering a migraine attack less likely.
The University of North Carolina's research on the association between insomnia and migraines presented positive results in the sleep behavior and improvement in headache frequency and intensity of their study group of 22 women with chronic migraines. The instructions they provided were scheduling a consistent bedtime that allows eight hours of sleep in bed, no TV, reading or music in bed, using visualization techniques to shorten the time to sleep onset, moving your last meal to at least four hours before bedtime, limiting fluids within two hours of bedtime, and stopping naps.
Stress and Emotional Wellbeing
Associated to the two former factors, and to hormonal balancing, stress is a well-documented trigger for hormonal migraines. The body's response to stress involves the activation of the hypothalamic-pituitary-adrenal (HPA) axis, leading to the release of cortisol, the primary stress hormone, which can influence other hormones such as oestrogen and progesterone.
This stress, accompanied by sleep disruption and dietary changes, as well as deriving conditions such as anxiety or depression, affects the levels of neurotransmitters like serotonin and norepinephrine and leads to the production of pro-inflammatory cytokines that worsen the severity of migraines.
Mindfulness, meditation, and low-impact exercise like yoga will be your allies to work on all triggers simultaneously: Exercising is an impactful non-pharmacological intervention for managing hormonal migraines, as it helps release endorphins, the body’s natural painkillers. Therefore, you will sleep better, reduce your stress level, and be less likely to experience anxiety and depression, to which women who suffer from migraines are more vulnerable.
The Aspects We Can’t Control
Sadly, not everything is within our control when trying to diminish hormonal migraines. Factors such as genetics and environmental triggers are part of the equation too. The loud noise of construction near home, bright lights at work, and the weather (e.g. from pressure systems) in our city can also affect our migraines, and of course, life happens, so events such as the death of a loved one, a traumatic accident, or the emotional toil of a job loss, also conform the explanation behind chronic migraines.
Can We Take Control Over Hormonal Migraines?
While we cannot control the oestrogen drops that consistently occur during our reproductive lives and trigger hormonal migraines, we can implement strategies to support hormonal balance and help reduce their impact and frequency.
Without a doubt, over-the-counter medications effectively help manage migraines and are a go-to for unbearable pain, but a more holistic approach is vital for lasting change. By prioritizing good rest, a balanced diet, stress management, regular exercise, and taking advantage of nature’s resources and soothing properties to alleviate tension and anxiety, you can better prevent and relieve these paralysing headaches.
Supporting Hormonal Balance
Whilst improving your diet, sleep and incorporating mindfulness activities and exercise into your routine all help balance your hormones, your pain or tolerance levels for dealing with hormonal migraines may mean you want stronger firepower or a quicker solution that doesn’t involve strong painkillers. This is where the healing power of women’s herbs can support!
Women’s Herbs
Helping to ease the hormonal drop off of oestrogen and progesterone approaching your period can prevent migraine onset or reduce frequency or prevent migraine onset altogether. Herbs used for centuries in traditional women’s medicine to support hormone balance like these may be a saviour in a cup via hot herbal infusion:
- Black Cohosh (for perimenopause)
- Red Clover (for periods and perimenopause)
- Raspberry Leaf (breastfeeding and postpartum safe)
- Lady’s Mantle (breastfeeding and postpartum safe)
The most simple and effective way of extracting these supportive herbal properties is from hot water infusion, which is why at The SABI we favour this method and developed giant tea bags of specialty blends, containing most of the herbs above, to support women through period and postpartum migraines and hormone balance, sleep, stress and anxiety support.
You can browse the blends here.
Migraines don’t have to run your life. Get empowered and take control of your self-care, understand your triggers, and experiment with natural and holistic remedies, whatever works for you! Have you found effective strategies for managing your hormonal migraines? We are here to support and inform and would love to know for a future update on migraine relief. Send it our way! info@thesabi.co
HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI aims to change the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.
We offer you an invitation to get to know your body and its cycles better –– an invitation to really understand what is going on inside. Learn to use your hormonal cycle to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. Look for the right sources of information. Know that there is help, and know that you’re supported.
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