Health & Fitness

7 Effective Ways to Prevent/Relieve Menstrual Migraines

Migraines can occur at any time and prevent you from living a full life. They can be especially severe during perimenopause and even during your period. Migraines usually occur due to nervous system problems. As for period-related migraines, they may occur due to hormone imbalances, especially estrogen imbalance.

High estrogen levels lead to weight gain and other issues like menstrual migraines. Low estrogen levels also cause these migraines since they crash your feel-good serotonin, which dials up the pain. According to one study, 20 women had higher pain levels during their menstrual and premenstrual phases than in the mid-menstrual and ovulatory phases. During menstrual headaches, these women reported difficulty coping and experienced bad thoughts.

Diet, physical well-being, hormone changes, emotional and environmental factors usually cause these migraines. This type of headaches is characterized by pulsating pain (often on one side of the head), flashes of light or auras, vomiting, nausea, and sensitivities to sounds, light, and smell. Migraine headaches can appear at any time whether you start the pill or have periods. 

7 tips for menstrual migraine relief

Migraines often occur for a reason. First, you need to find the cause of this headache to minimize its impact or get rid of it completely. Let’s look at seven methods that will help you fight throbbing pain and live a normal life. 

1. Reduce your inflammation 

Menstrual migraines often appear due to hormonal imbalances, but inflammation also causes them. Stay away from processed and sugary foods as they are huge provocateurs of inflammation. Eat more dark leafy greens, broccoli, cabbage, turmeric, and tomatoes which can turn down the NFkB pathway responsible for inflammation associated with migraines.

2. Take some supplements

Supplements will help you reduce the impact of migraines and even prevent them. Studies suggest that magnesium may help prevent headaches. Specialists recommend taking 600 mg of magnesium as soon as you feel a migraine coming on. Magnesium-rich foods will also help you fight headaches. Eat more leafy greens, nuts, and seeds. The good news is that magnesium can also help reduce dysmenorrhea!

Taking 400 mg of vitamin B2 also called riboflavin daily helps many people reduce the number of their migraines. In order to see any effect, you need to take riboflavin for at least one month. 

Feverfew is used as a preventive treatment for migraine headaches. Many people have reported that after taking this herb their migraines have gradually become less frequent and, in a few cases, have stopped altogether. S Specialists recommend taking at least 25 mg of feverfew daily to get the most benefit from this anti-inflammatory herb.

3. Start a headache journal

Migraines are often provoked by hormonal changes. Starting a headache journal will help you identify when hormone imbalances occur and what factors or foods might be provoking them. 

4. Be physically active 

Going to the gym during periods along with headaches seems a crazy idea but in fact, physical activity can significantly reduce your menstrual pain as well as migraine. Many women reported that yoga relieves their dysmenorrhea and menstrual headaches. It also increases circulation, maintains a healthy nervous system, and lowers stress. That’s why adding a regular yoga practice can help prevent headaches.

5. Have an orgasm

Some studies have shown that regular orgasms can provide total relief in about 47% of migraine sufferers.  In a 2013 study, 60% of people with migraine headaches reported that sexual activity improved their physical well-being during a migraine attack. The same study has shown that orgasm may sometimes relieve cluster headaches as well. Moreover, regular orgasms can improve sleep, maintain healthy skin, combat anxiety, improve your immune system, and more.

6. Use essential oils

Lavender and peppermint essential oils can help you get rid of migraines. While these essential oils can’t always provide complete relief, they make a good additional remedy while you find the root cause of migraines. Dilute a couple of drops of either essential oil into a carrier oil like coconut or avocado oil, and massage into your temples.

7. Figure out if you have food sensitivities

Many foods we eat can trigger migraines. Big provocateurs include aged cheeses, gluten, and wine. They can raise your immune response, increase inflammation, and contribute to problems such as leaky gut syndrome. Avoid these foods just before and during your period and monitor your symptoms to find out whether you have any food sensitivity. 

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