Got Menstrual Migraines? Here Are 7 Ways To Prevent & Ease Your Symptoms

Migraines seem to rear their ugly head at the worst possible times. They can be especially worse during perimenopause, when you start or stop birth control, and—just like clockwork—during your period. Nearly every month, these amped-up headaches appear, making life even more miserable. When you're struggling with other period problems, migraines can literally be an added headache to your already-loaded plate. 

And migraines can start at odd times. They might appear when you start the pill, go off the pill, or even miss a dose. A handful of patients have fewer migraines once they start the pill. Migraines with an aura are a contraindication to using the pill due to the increased risk of stroke.

As a functional medicine doctor, I investigate how certain triggers cause migraines—they don't just happen. My role is to uncover those triggers and minimize or eliminate them. I’ve found that these seven strategies make the perfect foundation for menstrual migraine relief.

Migraines often occur with hormonal changes. Starting a headache journal and tracking your cycle can help you identify those hormone imbalances and what lifestyle factors or foods might be triggering them. Some things to track in your journal:

Taking the right supplements can help prevent migraines or reduce their impact. Among them, these are my favorites: 

Menstrual migraines often result from hormonal imbalances, but inflammation also drives them. Keep those inflammation levels in check with plenty of wild-caught fish and nonstarchy veggies such as dark leafy greens, broccoli, cabbage, and tomatoes. I also love turmeric, which can turn down the NFkB pathway6 responsible for inflammation associated with migraines. Sprinkle turmeric on your food, make it as a tea, or take a quality supplement.

Regular orgasms can help reduce migraine pain7 and even prevent migraines. In fact, studies show that regular orgasms can provide complete relief8 in about 47% of migraine sufferers. Need more motivation to hit the sheets? Regular orgasms can improve sleep, give you great skin, dial down anxiety, boost your immune system, and more.

Going to the gym might feel like absolute misery during your period, especially with the double whammy of migraines. Many patients find yoga makes a great workout during this time to increase circulation, support a healthy nervous system, and lower stress. That's why adding a regular yoga practice can help prevent migraines9.

Many foods we eat can spark migraines. Big offenders include aged cheeses like Parmesan, gluten, and (sorry!) wine. They can ramp up your immune response, increase inflammation, and contribute to problems such as leaky gut. Cut back or totally nix these foods just before and during your period (or, if they don't agree with you, maybe forever). Add in good, anti-inflammatory winners including nuts, seeds, avocado, turmeric, and fatty fish.

For more strategies to balance your hormones, eliminate those sucky migraines, and banish those period problems, grab a copy of my book Beyond the Pill, where I delve into the root-cause solutions to common symptoms of hormone imbalance.