Today's topic
Today on A.Vogel Talks Menopause, I'm looking at menopause migraines, how they feel, and what you can do to help yourself.
Migraines are quite common in peri-menopause and menopause. They are one of the really horrible symptoms as they can be very painful and very debilitating. Women tell me they sometimes have to spend two or three days in bed to get over them completely.
Some women find that if they already suffer from migraines, they get worse and more frequent in peri-menopause. And, for some women, they develop for the first time.
So today, I'm going to talk about how you can tell the difference between a migraine and a headache, when are they likely to stop, and what you can do to help yourself.
Are migraines worse during menopause?
So why do they get worse or happen in the first place in menopause? The main reason is oestrogen. In the peri-menopause, your oestrogen starts to fluctuate, which can affect your blood vessels.
During menopause, the blood vessels are more prone to spasming, which means that they can open up and close very quickly, just in a matter of seconds. And that opening and closing of the blood vessels can trigger a migraine cascade. So once this first step happens, it's a bit like a row of dominoes, it goes on to the next step and so on, and then you end up with a full-blown migraine.
Sometimes, it can happen for the first time in the peri-menopause, as I've mentioned. So, women will suddenly find that maybe beforehand, they had premenstrual headaches and now, they're getting premenstrual migraines. And again, especially if it happens just before a period, it's that sudden dip of oestrogen just before a period that will trigger these particular migraines.
Interestingly enough, for a few women who already suffer from migraines, because of the way their oestrogen is behaving, the migraines can stop. So, for some women, it can have a little bit of a positive effect.
What else can make migraines worse during menopause?
Two of the most common triggers are poor sleep and stress. And guess which are also really big symptoms in menopause? It's poor sleep and stress. So, if you're prone to these migraines and your sleep is being disrupted and you're experiencing more stress and anxiety, then this is another reason why your migraines may be getting worse.
What does a menopause migraine feel like?
A headache tends to be a thumping pain. Whereas for migraines, it can be very intense and very area-focused. You might feel that it's just on one side of the head rather than on both sides. It can be a real pulsing pain or a throbbing pain.
Some women find that they start to see flashing lights just in front of their eyes, while others they get a complete aura in their vision, and for some women, they start to vomit or feel nauseous.
When do menopause migraines stop?
This is a really difficult question to answer because it depends on the individual. So, it may depend on how you are controlling your oestrogen. It may be whether you're managing to get a better night's sleep. So, lifestyle and diet changes (which I mention below) can help but at the end of the day, it may still be just a result of what's happening with your hormones.
Very often, towards the end of menopause, when your hormones have fallen and are levelling off, that may be the point when the migraines start to tail off too. But it is a very individual situation, unfortunately.
What can you do to help yourself?
There are a few simple things you can do to help ease migraines or prevent them from getting worse, these include:
Eating regularly
It's really important to eat regularly to help keep your blood sugar levels stable because plummeting blood sugar levels can be another particular trigger. So, if you're not eating regularly, if you're going a long time without eating anything, then that can quite possibly be another factor. So, make sure that you're eating little and often.
Identify food triggers
Avoid things like caffeine, and sugar, and salty foods because they're really going to spike your blood sugars and then, you'll get a really big crash afterwards.
If you tend to get migraines regularly, then it may be an idea to do a food diary just to check what you're eating and when you're eating. And you may find that there's a specific food trigger as well that's contributing to the whole situation.
Manage your stress
I know this one is easier said than done, but try to manage your stress. You can look at herbs to help. Some really nice herbal stress relievers include Valerian, Passionflower, and Avena sativa.
Stay hydrated
Dehydration can also affect the blood vessels and that can be another factor too. So, make sure you're drinking plenty of water over and above your other daily drinks.
Cool it
Some women tell me they find an ice pack or a cold compress, either on the back of the neck or the forehead can help soothe a migraine. You can also get little gel packs from pharmacies that you can stick to the front of your head to provide cooling relief for a migraine.
Top up your Magnesium & B vitamins
Studies have shown that magnesium can sometimes be of real benefit to migraines. (1) During menopause your body's ability to absorb magnesium can decrease. So, you're at a point when you need a lot more magnesium and your body may not have access to everything that you're eating it from. But the studies show you really need high levels, so you'd be looking at maybe 700, 800 milligrams a day for using magnesium for migraines.
There's lots of research out there on magnesium and migraines so if you're interested, then that's something you could certainly look into for yourself.
B vitamins too can be very helpful. They can be very calming on the nervous system.
If you are in the peri-menopause, if your periods are starting to tail off, they're starting to get shorter or missing, and you're getting that premenstrual migraine, you may find our Menopause Support tablets helpful.
A.Vogel Menopause Support | For Perimenopause, Menopause & Postmenopause Symptoms
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So, I hope you found this one helpful. If any of you out there have any tips on how you have managed your migraines, please share them with us.
Key things to take away from this blog:
- Hormonal changes leading up to menopause can make migraines worse. Two other migraine triggers are poor sleep and stress which are two common menopause symptoms.
- Migraines feel different from headaches. Signs and symptoms include an intense pulsing or throbbing type of pain, often on one side of the head, as well as symptoms such as flashing lights or "aura", sensitivity to light, nausea and vomiting.
- To help ease menopause migraines, make sure you eat regularly, stay hydrated and manage stress. Ice or cool packs can provide a cooling relief to help ease the intensity of the pain.
Until next week, take care.
