In this blog, we are mainly focusing on menstrual migraines and the way hormones can affect our head during that period of time.
Were you aware that prior to puberty, migraines are three times more frequent in males than in females but after puberty that switches up and women are more likely to suffer from migraines than men? In a study in Oxford, it was found that women are twice as likely to have migraines and that:
“Brains are deferentially affected by migraine in females compared with males. Furthermore, the results also support the notion that sex differences involve both brain structure as well as functional circuits, in that emotional circuitry compared with sensory processing appears involved to a greater degree in female than male migraineurs. [1]”
As I have mentioned before, my first migraine was right after I gave birth to my son. Obviously, I now know that was due to hormonal changes in my body! So when I had my hysterectomy, I thought I would also find that my migraines stopped. Unfortunately for me that didn’t happen. In fact those were some of my worst years for migraines, and it was when they began to be more frequent and intense.
Of course, this is only one of the many triggers, but since we are on the subject of hormonal migraines this week, I will limit focus my blog on menstrual migraines.
Menstrual Migraines
Did you know that around 50% of women with migraine say their menstrual cycle directly affects their migraine. … Some women are more sensitive to the fluctuations within the menstrual cycle. Studies suggest that migraine can be triggered by a drop in estrogen levels such as those which naturally occur in the time just before your period.
The two important females hormones involved are progesterone and estrogen. Women who have a tendency to get menstrual migraine are those who are sensitive to hormonal fluctuations experienced just prior to the onset of menstruation. Just before menstruation there is a natural drop in progesterone levels.
Progesterone is a natural steroid hormone involved in the female menstrual cycle that stimulates the uterus to prepare for pregnancy. It is a naturally occurring hormone in the female body that helps a female function as normal.
Estrogens are a group of compounds which are important in the menstrual and reproductive cycles. They are also naturally occurring steroid hormones in women that promote the development and maintenance of female characteristics of the body.
It is important to note that estrogens are used as part of some oral contraceptives and in estrogen replacement therapy for some postmenopausal women.
Menopausal Migraines
Approximately two-thirds of women who experience migraines say their symptoms improve as they reach menopause. For some, migraines actually worsen and for others, migraines may start for the first time, or worsen, around peri-menopause because of new hormonal fluctuations. Hormone therapy for menopausal symptoms may also be linked to migraines at this time. The good news is that hormonal migraines usually stop after menopause, when hormone levels are consistently low.
You might be asking at this point, if there is any help for hormonal migraines. Well, the good news is that there most definitely is!
Why Is Diet Important For Menstrual Migraine?
Small variances above or below the normal regulated estrogen levels can have significant impacts on your health. The liver metabolizes estrogen. A healthy liver will rapidly metabolize estrogen but if it is overloaded with medications, artificial substances, chemicals or harmful substances from food or drink, it can affect the metabolization of estrogen.
You know how passionate I am about my belief that diet plays a huge role in our wellness. Menstrual migraines are no different. Diet is thought to be the biggest factor that affects your hormones through the exposure to certain chemicals in food products, and in fact, research suggests that diet can attribute up to 90% of all factors affecting your hormones.
“Compared to other hormones such as progesterone, estrogen levels need to be tightly regulated for the ‘choreography’ to run as smoothly as Mother Nature intended — even small excesses or deficiencies of estrogen can have huge effects on your well-being. A healthy liver metabolizes estrogen rapidly into the more benign of its metabolites. But when it’s bogged down with detoxing medications, environmental chemicals, and harmful substances from food or drink, it can over-metabolize estrogen into its less desirable forms, which can pose a real threat to your health if allowed to accumulate.”
— Marcy Holmes, NP, Certified Menopause Clinician
Certain food ingredients act like toxins and can therefore disrupt your hormonal balance. If you reduce or eliminate these, it may help keep your hormones in balance.
Examples of toxins you may commonly come across include:
- MSG (monosodium glutamate) – found as a flavor enhancer in many processed foods;
- Hydrolyzed Vegetable Protein; and
- Aspartame
If possible, avoid or eliminate:
- refined sugars;
- simple carbohydrates;
- processed foods; and
- avoid of well-known migraine trigger foods
If you are not sure which food(s) trigger your attacks, then you might want to consider some of the following:
- keep a food diary;
- food allergy testing;**
detoxification; - an elimination diet (which I can help you with); and
- work with me as your health coach to cut through the confusion
As you know, I highly recommend keeping a food diary. Be sure to include not just what you eat, but also record other factors which affect your migraine. Uncovering what exactly caused the attack takes a little time and patience but the process gives you much more control over your condition. The results are often surprising.
**Food allergy tests unfortunately do not test for specific migraine triggers. But they can be effective at showing what foods your body is reacting abnormally too. Eliminating foods which cause stress or over reactions in the body may improve your migraine frequency or severity.
A detoxification or cleanse may help clean your system of the offending substances or toxins and may push the “restart button” for you as this process helps to balance hormones, blood sugar, and can reduce your headaches. (Check out my whole food detox >>HERE<<)
Another simple dietary preventative includes getting enough hydration, especially during menses.
Lifestyle Factors
Lifestyle factors like sleep and exercise play a central role in migraine management and sustainable remission. The right levels of sleep and exercise are VITAL.
Sleep has a restorative effect on both the brain and body…and it’s not just about getting enough sleep each night. It’s about how regular your sleep/wake cycle is. Are you going to bed and waking up at the same time each night? What about on weekends?
It’s also about the quality of sleep. The hours of sleep before midnight count more. For example, 8 hours total sleep starting from 10 p.m. is much better than 8 hours of sleep starting from 1 a.m.
Nobody is perfect when it comes to sleep patterns – especially on the weekends – but if you have a consistent routine of high quality sleep, then the better it is for your condition.
Exercise promotes a healthy metabolism, hormonal balance, reduces stress, assists in sleep, stabilizes your mood and gives you an overall sense of well-being — and if you need another reason, the brain loves exercise. Exercise is a great preventative tool for many with migraines, and there’s science to back it up. One study showed that exercising using an indoor bike for a 20 minutes, 3 times per week, was as effective as one of the most popular migraine preventatives.
For a few people exercise can trigger migraine attacks. If that’s the case, start slowly and build gradually. Be sure have a slow warm-up before jumping into your exercise. Use common sense. You obviously don’t want to jump in by trying to run 5 miles. Also, don’t exercise on days when you’re feeling vulnerable to a migraine attack.
Note: If you exercise outside, wear a hat, keep hydrated and don’t let yourself get too hungry.
The evidence for daily exercise is growing. You will feel better for it. When you take care of the body, the body is more likely to take care of you.
Hormone Balancing
Talking about hormones without addressing underlying diet and lifestyle factors is like trying sweep all the dirt under the rug! It’s a superficial approach. Hormones do have a significant influence on your bodily functions.
Most often, as I mentioned, the key trigger with menstrual (hormonal) migraines is the falling levels of estrogen which occurs naturally beforehand. Estrogen can be helped in some easy ways. For example, a good quality estrogen cream just before the menses can help.
[DISCLAIMER: It is always advisable to consult with a healthcare professional who has experience with menstrual migraine and who understands female hormones. Look for a headache specialist, certified gynecologist or endocrinologist who has a track record with menstrual migraine.]
Preventative Menstrual Migraine Treatment
Preventative treatments can include magnesium. Low magnesium levels may be attributed to an lower migraine threshold. 400mg of magnesium everyday can be used as a migraine preventative. Unfortunately there no simple tests for magnesium deficiency as it’s the intracellular level of magnesium that we need to improve. The best way to see if it works for you is to try it and ensure that you are absorbing it effectively.
As a dōTERRA Wellness Advocate there are three additional options I can offer to you that can be a game-changer when it comes to hormonal influences:
1. ClaryCalm – a proprietary blend designed to provide a soothing effect during a woman’s menstrual cycle. ClaryCalm offers cooling effects for the skin and balance for emotions. ($35 including shipping and tax.)
2. Basil may also help to ease monthly feminine discomfort. ($28.60 with shipping and tax
3. Phytoestrogen Essential Complex is a blend of standardized plant phytoestrogens that support hormone balance gently and naturally. It also includes concentrated flax seed lignans to promote healthy metabolism. Eating right, exercising, and balancing hormone levels can help reduce uncomfortable issues associated with PMS and the transition through menopause, and will provide additional support for healthy bones, heart, breast tissue, and other body structures and function as a woman ages. ($55.00 with shipping and tax.)
If you are interested in any of these products, I would be happy to send them to you. Simply comment below to let me know.
Conclusion:
While hormonal changes, such as around the menstrual cycle, are definitely a migraine trigger, there are a few things you can try naturally to held remedy this situation. I have been working with a younger woman with just this issue, and she has added magnesium at that time of month, makes sure she is well hydrated, eating a good, clean, healthy diet, getting enough sleep, and exercising, and she has now gone for four months without a menstrual migraine. It does work. Why not start this month with some of the things I have mentioned above, and then be sure to let me know how it is going for you.
P.S. If you are someone who isn’t even sure what types of foods to include in your healthy diet or you are just too busy to figure out what to eat every day with no time to hunt for healthy recipes…but tired of fat-laden, salty restaurant meals that trigger migraines?
Great news. now you don’t have to choose between healthy eating for yourself and your family… and burning hours looking for appetizing, healthy recipes!
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MIGRAINE-FIGHTING GOLDEN TURMERIC SMOOTHIE
Ingredients:
1 cup of unsweetened plain almond milk or coconut milk
1/2 tsp organic turmeric powder (or a 1 in. piece of fresh turmeric
1 tbsp. organic coconut oil
Dash of vanilla
Coconut sugar or honey to taste
Dash of Ceylon cinnamon, nutmeg and ground cloves
Directions:
Place all ingredients in a blender
Add 3-4 cubes of ice
Blend on high for 15-20 seconds until thoroughly mixed
REFERENCES:
[1] Fighting the Migraine Epidemic; How to Treat and Prevent Migraines Without Medicines. An Insider’s View by Angela A. Stanton, Ph.D. Authorhouse, February 2014. http://bookstore.authorhouse.com/Products/Default.aspx?bookId=SKU-000722338