Tips for Managing Menstrual Migraines

There is strong correlation between migraines and the start of your period. About 60% of women who suffer from migraines get what is known as a menstrual migraine; which occurs anywhere between 2 days before their period and 3 days into their period. Just before your period, the amount of oestrogen and progesterone your body produces drops and it is this drastic change that can trigger a menstrual migraine.

Tips for managing menstrual migraines:

• Up your Magnesium intake - 45% of women who get menstrual migraines are said to be deficient in Magnesium so it might be worth considering supplementing with Magnesium or using Magnesium body oil / bath salts, plus adding Magnesium rich foods to your diet. Magnesium rich foods include dark leafy vegetables, almonds, cashews, pumpkin, sesame & sunflower seeds, dark chocolate, bananas, avocados and pulses like lentils and chickpeas.

• Incorporating relaxation techniques into your daily routine such as breathwork or meditation may help reduce the frequency of menstrual headaches. Stress can exacerbate symptoms so finding ways to switch off from a busy day can only be a good thing!

• Aim to have a regular sleep pattern. Having too little and even too much sleep can exacerbate menstrual migraines in some individuals.

• Keep you blood sugar steady by eating three balanced meals and having frequent snacks. Dips in blood sugar caused by missing meals or going too long without eating can trigger an attack.

• To help support oestrogen production before your period, include flaxseeds & sesame seeds, whole fruits & vegetables, carrots and sauerkraut.

• To help support progesterone in the lead-up to your period, including oily fish like salmon, sardines & shellfish, plus high vitamin C foods like sweet potato, kiwi fruit, broccoli and red pepper and cantaloupe melon can be helpful.