If you get menstrual migraines, it is worth keeping a migraine journal to help you identify triggers. Make sure to stay hydrated and keep your blood sugar balanced, especially on the days before and during your period. Vitamin B Complex supplements, ginger tea and even orgasm could all help ease migraines as well.
What causes hormonal migraines?
Hormonal migraines, or menstrual migraines, are caused by the drop in oestrogen that occurs before your period. They are also common in the post-partum phase, after giving birth, and during perimenopause and menopause. The drop in oestrogen can also trigger a drop in our endorphin levels and our serotonin levels, which can make us more sensitive to pain, making the migraines feel even worse.
Hormonal migraines can also be triggered by a drop in the level of synthetic hormones in medications like the hormonal contraceptive pill and HRT. The drop in synthetic oestrogen on the pill withdrawal days can therefore cause migraines, and they are a common symptom when women come off HRT.
How to determine if your migraines are menstrual migraines
If you get migraines, it is often recommended to keep a migraine journal. One of the best things to help with migraines is to identify the triggers and then avoid them. For some, it is caffeine, for others chocolate, cheese or red wine. Whenever a migraine strikes, write down:
- When it starts/ stops (note the day of your menstrual cycle)
- what you have eaten and drunk
- any strong smells you have come across, like perfumes or oils
- are they worse when you are tired or stressed
- anything else that feels important to you.
If you notice that they occur just before your period or when your period starts then you likely have menstrual migraines. While menstrual migraines are generally triggered by the drop in oestrogen that accompanies your period, they may also be exacerbated by other factors such as wine or cheese; so, even if you know your migraines come each month with your period, it is worth keeping a journal to identify other triggers. You may find that you can eat all the chocolate you like during certain parts of your cycle, but if you eat it during your bleed, it may trigger a migraine. It is different for everyone! So, invest in some "me-search" and discover what is triggering things for you specifically.
5 ways to ease hormonal migraines
1. Take a B Complex supplement
Vitamins B2, B6, B9 and B12 specifically have all been shown to help prevent migraines. There are various studies on each of these vitamins separately but I generally recommend taking B vitamins as part of a B Complex supplement. The body utilises these vitamins most efficiently as a team, so they are often sold together as a complex for optimum results! (1)
2. Drink ginger tea
Ginger is one of my favourite herbs for menstrual migraines. You can make a strong ginger tea by making a decoction. A decoction is stronger than a herbal tea and it is a great way to maximise the benefits of hardier plants like roots, berries and rhizomes. (Ginger root that you can buy in the supermarket is technically called a rhizome: they're like creeping root stalks, so a bit different!)
To make a ginger decoction, chop or grate some ginger, about a thumb piece size. The smaller the surface area, the easier is it for the water to extract the healing phytochemicals! Then place the ginger in a saucepan and cover it with enough water for three cups of tea. Cover the saucepan with a lid. This is a really important step, as the lid will keep the volatile oils from evaporating. Bring your ginger decoction to a boil and then let it simmer for 15 minutes. And there you have it, a really strong medicinal extract.
You can drink 3 cups of this extract a day if you have a menstrual migraine. It will also help with other period pain, like menstrual cramps.
3. Stay hydrated
Make sure you are drinking enough water! We often think we are drinking enough, but it is important to first find out how much you need to drink for your individual body. A great way to find out is to take your weight in kilograms and multiply it by 0.033. So, if you weigh 60kg then you need to drink 2 litres a day, minimum! If you drink any alcohol, coffee or black tea, you need to add an extra glass of water on top of that amount, because these are dehydrating. And if it's hot, especially if you're sweating, then you also need to have more water again.
4. Keep blood sugar levels balanced
Any severe drops or spikes in your blood sugar levels can trigger a migraine, so here are some tips for balancing your blood sugar:
- Avoid sugar and processed carbohydrates (crisps, white bread, white pasta, white rice): opt for whole grains instead!
- Move your body after eating – a 2022 metanalysis suggests that even walking for just 2 minutes after a meal can help to balance blood sugar levels. (2)
- Add cinnamon to your diet – cinnamon is one of my favourite herbs for balancing blood sugar levels. It's backed by research (3) and it's so accessible. Rather than focusing on a particular dose, just try to add a little bit into all of your cooking and get it into you regularly!
- Vinegar has also been given the scientific stamp of approval. Various studies have been published in the last few years (4, 5, 6) showing that adding vinegar to your meals can reduce how much your blood sugar climbs after eating, particularly when you eat high glycaemic index foods. My suggestion is 1 teaspoon of Apple Cider Vinegar with each meal. It's always best to dilute this in water or add it to meals.
5. Orgasm!
Believe it or not, orgasms are now being scientifically researched for their ability to reduce the intensity of migraines! (7). A 2013 study found that 60% of people with migraines reported that sexual activity improved how they felt during a migraine attack. On the other hand, 33% said that sexual activity made their migraine worse. (8). So it varies from person to person, but it could be a helpful thing to try and then log in your migraine journal!
It's worth noting as well that orgasms can also be helpful for period cramps. If you're worried about the mess, why not try sex in the shower, or you can both just hop in the shower afterwards? Sex doesn't need to be all about the orgasm of course, but for reducing pain during menstruation, the hormones released during orgasm are what you're after! And of course, self-pleasure works just as well! There's even a new term for masturbating during menstruation: "menstrubation",(9) with scientific research to back it up!
Exercise caution with pharmaceutical pain relievers
A typical solution for migraines is to take some painkillers, like paracetamol, or a non-steroidal anti-inflammatory drug (NSAID) like ibuprofen. Sometimes these are the only things that can offer some relief for migraine sufferers, but it is worth noting that one of the causes of migraines can actually be an overuse of headache, pain and migraine medications, and it's called medication overuse headache (MOH) (10)
Also, if you do get migraines every month, it is worth being aware of some of the side effects of NSAIDs. A scientific paper titled "Looking at the Risks of Using Nonsteroidal Anti-Inflammatory Drugs," states that "from the first day of use, all NSAIDs increase the risk of gastrointestinal bleeding, myocardial infarction, which is a heart attack, and stroke." (11)
So, as with any medication, it is important to know the pros and cons and all the potential effects on your body before your own decision. My general philosophy is to use the gentlest thing that actually works. If you can find a simple solution like avoiding cheese for a few days before your periods, or drinking ginger tea, then that is great news. And if you do find you still need some painkillers, then isn't it great that these things are available for us when we need them?
I hope these tips have been helpful for you! If you try any of them, please let me know how you get on. And as always, if you have any questions, please let me know!
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Thanks for reading and here's to happier periods!
