Hormonal Migraines: your guide to relief

Do you suffer from migraines? You're not alone. Millions of people suffer from them, but did you know that for women, in particular, hormones can play a major role as a trigger? This phenomenon is known as "menstrual migraine." In this blog post, we'll delve deeper into the science behind hormonal migraines and explore natural solutions. Migraines can be a real deal-breaker, but we hope this article will provide you with insights and tips to reduce them.

What is hormonal migraine?

Migraine is a brain-level condition (a chronic brain disease) in which you may experience headaches, nausea, and hypersensitivity to light, sound, and/or smell.

Hormonal migraine or menstrual migraine is a form of migraine that is related to hormonal changes in your body – particularly those of your menstrual cycle.

The hormones involved in this type of migraine are estrogen and progesterone. These levels rise and fall throughout the month, and sudden changes in their levels can trigger migraine attacks.

When your estrogen levels drop, serotonin levels in your brain also decrease, which in turn causes your blood pressure to drop (vasodilation). This can trigger a migraine attack.

There are promising treatments to combat migraine, but most treatments focus on resolving the headache and do not look at the cause: sensitivity to (extreme) hormonal fluctuations.

And that's a shame, because about 35% of women experience hormonal migraines around their period. And if you think you'll be rid of them after about 45, think again.

Unfortunately, you can also suffer from hormonal acne after your fertile years. A common complaint among women during the premenopausal period (perimenopause) is migraines. We'll tell you more about this later .

Vitamins and minerals to relieve menstrual headaches or migraines

Painkillers can reduce the pain but don't offer a complete solution. But if you look deeper, you'll see that many vitamins and minerals can influence sensitivity to hormonal fluctuations, and hormonal fluctuations in general.

Which vitamins and minerals are these?

• Magnesium : There are several reasons why people can experience migraines, but serotonin is particularly associated with their onset. Magnesium plays a role in the production of this substance. Therefore, magnesium-rich foods and supplements can play a role in preventing or relieving menstrual migraines.
• Riboflavin ( vitamin B2 ) and vitamin B6 : Riboflavin allows the body to utilize vitamin B6 —and vitamin B6 is involved in the synthesis of neurotransmitters like serotonin and dopamine. Some research suggests that B6 supplements may influence serotonin levels , potentially affecting the frequency and intensity of migraines.
• Omega-3 : Research shows that increasing your omega-3 intake can reduce migraines . While there are no official health claims for omega-3 fatty acids, they are known for their anti-inflammatory effects , which may help reduce the intensity and frequency of migraines.
• Iron : Iron can be beneficial for postmenstrual migraines, which are caused by a temporary iron deficiency due to blood loss during menstruation. Iron contributes to the normal formation of red blood cells and normal oxygen transport in the body.

Migraine and hormonal contraception

Hormonal contraception can worsen migraines. This is because hormones are the body's messengers. And if you inhibit, stimulate, or replace your natural hormones, the messages change or are received differently by your body. This can cause side effects.

Not everyone will experience these kinds of side effects from contraception. Sometimes these symptoms subside on their own over time, or you can reduce the side effects of hormonal contraception by making lifestyle changes.

Read more about the side effects of hormonal contraception here.

Migraine and perimenopause

Changes in estrogen and progesterone levels, which often occur during perimenopause, can make women between the ages of 40 and 55 more likely to experience migraines. As mentioned, estrogen plays a significant role in this.

During perimenopause, estrogen levels fluctuate dramatically, eventually dropping completely. These fluctuations can trigger migraines in some women.

Unfortunately, there's no one-size-fits-all solution for managing migraines during perimenopause. The answer often lies in a combination of lifestyle changes, hormonal therapies, and, in some cases, medication. If you experience frequent headaches or migraines, talk to your doctor or gynecologist, who can offer solutions tailored to your individual situation.

Read more about perimenopause here .

Diet and migraine

Diet can have a significant impact on migraines for some women. Certain foods and dietary patterns have been shown to trigger migraines, while others can actually aggravate them.

We discuss the most important ones: gluten, alcohol, refined sugars and coffee.

Gluten:

• Gluten sensitivity : If you are sensitive to gluten (a protein found in wheat, barley and rye) it can cause inflammatory responses, which may contribute to migraines.
• Immune reaction : In addition, gluten can trigger an immune system reaction in people with gluten sensitivity. These reactions can affect the nervous system and trigger migraines.
• Gut-brain connection (gut-brain axis) : More and more is being learned about the connection between the gut and the brain. Gut disturbances, including gluten-related problems, can affect brain processes and potentially contribute to migraines.

Alcohol:

• Vasodilation : Alcohol consumption can lead to vasodilation (widening of blood vessels) and changes in blood flow, which may contribute to migraines in some people.
• Dehydration : Alcohol is dehydrating, and dehydration is a known trigger of migraines. Adequate hydration is essential for preventing migraines.
• Tyramine content : Certain alcoholic beverages, particularly red wine, contain tyramine, a substance linked to migraines in some people.

Refined sugars:

• Blood sugar fluctuations : Rapid spikes and drops in blood sugar levels, often associated with the consumption of processed sugars and carbohydrates, can trigger migraines in susceptible people.
• Inflammation : Diets high in refined sugars are linked to chronic inflammation, which may contribute to or worsen migraines.

Coffee :

• Caffeine withdrawal : If you regularly drink coffee, you may experience caffeine withdrawal if you suddenly cut back. This can cause headaches or migraines if you miss your usual cup of coffee. If you want to cut back on coffee or quit, we recommend doing so gradually.
• Vasodilation and Constriction : Although caffeine is a vasoconstrictor (narrows blood vessels), sudden withdrawal can lead to vasodilation (widening of blood vessels) again, which can trigger migraines.

Conclusion

It's important to know that migraine triggers can be different for everyone. Try to keep track of what you eat and whether you have a migraine every day.

Just like tracking your cycle , a migraine diary can help you recognize patterns. If you're experiencing significant discomfort, we recommend talking to a healthcare professional, such as a registered dietitian or a neurologist specializing in headaches. They can help, especially if migraines are interfering with your daily life or preventing you from enjoying life.

If you'd like to talk about your migraines, please contact our experts . We're here to listen and guide you. You don't have to live with pain, and we're convinced that with a few lifestyle changes and the right supplements, you can reduce or even eliminate your migraines.