If you've ever felt like your head is pounding in rhythm with your menstrual cycle, you're not alone. Many women experience headaches and migraines that seem to sync up with hormonal fluctuations. It's more than just a coincidence; it's a real phenomenon affecting countless women worldwide. And here's the kicker—it's often misunderstood or dismissed.

But let's get one thing straight: Your pain is real, and it's time we shine a light on this women's health issue.

Why Are Women More Prone to Hormonal Headaches and Migraines?

Hormonal headaches and migraines are a significant concern for women, largely due to the complex interplay of hormones like estrogen and progesterone. Studies show that migraines are three times more common in women than in men¹. These headaches often start around puberty and can fluctuate with menstrual cycles, pregnancy, and menopause.

Estrogen's Role

Estrogen isn't just about reproductive health; it also influences how our brains perceive pain. Fluctuations in estrogen levels can trigger headaches by affecting neurotransmitters like serotonin, which modulate pain signals².

Serotonin and Pain Perception

Low levels of serotonin can lower your pain threshold, making you more susceptible to headaches and migraines³. Since estrogen helps regulate serotonin, drops in estrogen can lead to decreased serotonin levels.

Menstrual Cycle and Migraines

Tension Headaches vs. Migraines

• Tension Headaches: Often feel like a tight band around your head. They can be triggered by stress, lack of sleep, or muscle tension.
• Migraines: More severe, often accompanied by nausea, sensitivity to light and sound, and can last for hours or even days.

Menstrual Migraines

Up to 60% of women who experience migraines report a link to their menstrual cycle⁴. These are known as menstrual migraines and typically occur in the days leading up to or during your period.

What's Happening Hormone-Wise?

• Estrogen Drop: Just before your period, estrogen levels plummet, which can trigger migraines.
• Progesterone's Influence: Low levels of progesterone can also contribute to headaches.

Life Stages and Hormonal Migraines

Pregnancy

During pregnancy, estrogen levels rise significantly, which can provide relief from migraines for some women⁵. However, postpartum, estrogen levels drop sharply, potentially triggering headaches.

Perimenopause and Menopause

As you approach menopause, hormonal fluctuations become more erratic. This can lead to an increase in migraines for some women⁶. The good news? Many women find that their migraines decrease or disappear after menopause when hormone levels stabilize.

Medications and Hormonal Migraines

The Impact of Hormonal Contraceptives

Hormonal contraceptives—like birth control pills, patches, injections, and hormonal IUDs—are often prescribed for preventing pregnancy and sometimes for managing menstrual symptoms. However, it's important to understand that these synthetic hormones can have significant negative effects on women's health, particularly concerning headaches and migraines.

Triggering or Worsening Migraines

For many women, hormonal contraceptives can trigger or exacerbate migraines. The synthetic estrogen and progestin in these contraceptives disrupt your natural hormonal balance. During the placebo week of birth control pills, the sudden drop in hormone levels can precipitate migraines⁷. Women sensitive to hormonal fluctuations may find that starting or stopping hormonal contraceptives makes their migraines more frequent or severe.

Moreover, women who experience migraines with aura are at an increased risk of stroke when using estrogen-containing contraceptives. Medical guidelines advise against the use of these contraceptives in such cases due to the heightened risk⁸.

Potential Cancer Risks

Long-term use of hormonal contraceptives has been associated with an increased risk of certain types of cancer. Studies have indicated a slight but noteworthy increase in the risk of breast and cervical cancers among hormonal contraceptive users⁹. The synthetic hormones can influence cell growth and may contribute to the development of cancerous cells over time.

Other Negative Health Effects

• Blood Clots: Hormonal contraceptives can increase the risk of blood clots, leading to serious conditions like deep vein thrombosis or pulmonary embolism¹⁰.
• Mood Changes: Many women report mood swings, depression, or anxiety when using hormonal contraceptives, significantly impacting daily life¹¹.
• Nutrient Depletion: The use of hormonal contraceptives has been linked to the depletion of essential nutrients, including B vitamins, magnesium, and zinc. Deficiencies in these nutrients can contribute to headaches and migraines¹².
• Libido Reduction: Some women experience a decreased sex drive due to the suppression of natural hormone production¹³.

Considering Natural Alternatives

Given these potential risks, exploring non-hormonal methods of birth control and natural ways to balance hormones is essential. Options include:

• Barrier Methods: Such as condoms or diaphragms, which don't interfere with hormonal balance.
• Fertility Awareness Methods: Tracking your menstrual cycle to understand fertile periods can be effective when practiced correctly.
• Lifestyle Adjustments: Diet, exercise, stress management, and sleep can significantly impact hormonal health.

6 Natural Steps to Prevent Hormonal Headaches & Migraines

Migraines are complex, but that doesn't mean you're powerless. Here are six natural strategies to help you take control.

1. Identify Your Triggers

Keep a Migraine Diary

Track when your migraines occur, what you ate, your stress levels, and where you are in your menstrual cycle. Common triggers include:

• Certain foods (aged cheeses, processed meats)
• Alcohol, especially red wine
• Caffeine
• Stress
• Lack of sleep

Reference: A study published in The Journal of Headache and Pain emphasizes the importance of identifying personal triggers to manage migraines effectively¹⁴.

2. Balance Your Hormones

Nutrition for Hormonal Balance

• Phytoestrogens: Foods like flaxseeds and soy can help balance estrogen levels¹⁵.
• Healthy Fats: Omega-3 fatty acids found in fish and walnuts support hormone production.

Avoid Endocrine Disruptors

Reduce exposure to chemicals found in plastics and certain cosmetics that can interfere with hormone levels¹⁶.

3. Manage Stress

Mind-Body Techniques

• Meditation: Can lower cortisol levels and reduce migraine frequency¹⁷.
• Yoga: Improves circulation and reduces muscle tension.

Sleep Hygiene

Aim for 7-9 hours of quality sleep. Lack of sleep is a common migraine trigger¹⁸.

4. Use Food as Medicine

Anti-Inflammatory Diet

• Fruits and Vegetables: Rich in antioxidants.
• Whole Grains: Help stabilize blood sugar levels.
• Hydration: Dehydration can trigger headaches.

Limit Trigger Foods

Be cautious with foods high in tyramine and histamine, which can trigger migraines in some people¹⁹.

5. Migraine-Relieving Nutritional Supplements

In addition to dietary changes, certain supplements have been found to relieve headaches and migraines. These are my go-to options:

Magnesium

Magnesium can help prevent migraines and is especially effective for migraines associated with menstruation. It has been shown to reduce migraine severity and frequency. According to the American Migraine Foundation, daily doses of 400 to 500 mg may help prevent migraines²⁰. It may take up to three months to notice significant results, so consistency is key.

Wellhistic's Recommendation: Our Calm supplement is formulated with high-quality magnesium to support relaxation and reduce migraine frequency.

Vitamin B2 (Riboflavin)

Riboflavin has been shown to prevent recurrent migraines by improving mitochondrial function. Studies indicate that doses of 400 mg per day can reduce migraine frequency by up to 50%²¹. It's a safe option, even during pregnancy.

Wellhistic's Recommendation: Our Hormone and PMS Support supplement includes B vitamins, including riboflavin, to support hormonal balance and reduce migraine occurrences.

Calcium

Calcium plays a role in muscle function and nerve transmission. A daily intake of 500 mg can prevent and reduce PMS symptoms—including headaches, cramping, moodiness, and food cravings—by up to 50%²².

B-Vitamin Complex

A combination of vitamin B6 (25 mg), vitamin B12 (400 mcg), and folate (preferably as methylfolate) has been shown to reduce migraine-related impairment in 50% of sufferers after six months²³. This combo helps reduce homocysteine levels, an amino acid linked to migraines.

Wellhistic's Recommendation: Our Menopause Support supplement contains essential B vitamins and calcium to help manage hormonal fluctuations and associated migraines.

6. Herbal Therapies for Migraines and Headaches

Several herbal medicines play a powerful role in hormone regulation and migraine pain reduction:

Ginger

Traditionally used to treat pain and inflammation, ginger can effectively reduce migraine pain. A study showed that ginger powder (250 mg) was as effective as sumatriptan (a common migraine medication) in decreasing migraine severity within two hours²⁴. It also helps reduce nausea associated with migraines.

How to Use: Up to 2 grams per day, taken at the onset of a migraine. Safe for use during pregnancy and breastfeeding.

Curcumin

Curcumin, the active ingredient in turmeric, may reduce migraine frequency, pain severity, and duration. Its anti-inflammatory effects are highly valued, and it may also alleviate anxiety.

How to Use: A typical dose is 500 mg twice daily. Avoid during pregnancy; safe during breastfeeding.

Wellhistic's Recommendation: Our Menopause Support supplement includes curcumin along with other beneficial herbs to help manage inflammation and reduce migraine symptoms associated with menopause.

Ingredients in Menopause Support:

• Curcuma Longa (Turmeric): Supports joint health, reduces inflammation, and provides antioxidant benefits.
• Red Clover: Eases menopausal symptoms and promotes hormonal balance.
• Sage: Enhances cognitive function and has antioxidant properties.
• Chaste Tree Berry: Regulates menstrual cycles and supports reproductive health.
• Dong Quai: Reduces menopausal symptoms like hot flashes and supports hormonal health.
• Black Cohosh: Eases menopausal symptoms and promotes women's health.
• Rhodiola Rosea: Enhances stress resilience, supports mental clarity, and boosts energy levels.

Vitex (Chasteberry)

Vitex is beneficial as a PMS remedy and can lead to steadier estrogen levels, preventing menstrual migraines.

How to Use: 180 to 220 mg daily in capsule form, once or twice daily. Generally avoid during pregnancy; safe during breastfeeding.

Wellhistic's Recommendation: Included in our Hormone and PMS Support formula to balance hormones and reduce migraine frequency.

Ingredients in Hormone and PMS Support:

• Black Cohosh: Eases PMS symptoms, supports hormonal balance, and promotes women's reproductive health.
• Chaste Tree (Vitex): Regulates menstrual cycles, alleviates PMS symptoms like mood swings and breast tenderness, and supports reproductive health.
• Dong Quai: Reduces menstrual symptoms such as cramping and bloating, improves sleep, and supports hormonal health.
• Rhodiola Rosea: Enhances stress resilience, supports mental well-being, and boosts energy levels, helping to manage PMS-related fatigue.
• White Peony: Supports menstrual health, reduces cramping, and promotes hormonal balance.

How These Ingredients Relate to Migraines and Headaches

• Black Cohosh: By promoting hormonal balance, black cohosh can help reduce the frequency and severity of hormonal migraines. Its ability to alleviate PMS symptoms like mood swings and cramps may indirectly lessen migraine triggers²⁵.
• Chaste Tree (Vitex): Vitex has been shown to regulate estrogen and progesterone levels, which can prevent the hormonal fluctuations that trigger migraines. It also helps reduce PMS symptoms that may contribute to headaches²⁶.
• Dong Quai: Known as "female ginseng," dong quai supports hormonal regulation and improves blood flow. By alleviating menstrual cramps and balancing hormones, it may help reduce menstrual migraines²⁷.
• Rhodiola Rosea: As an adaptogen, rhodiola helps the body cope with stress—a common migraine trigger. By enhancing stress resilience and reducing fatigue, it can lower the likelihood of stress-induced migraines²⁸.
• White Peony: With anti-inflammatory and antispasmodic properties, white peony can help reduce menstrual cramps and promote hormonal balance, potentially decreasing migraine occurrences linked to the menstrual cycle²⁹.

Empower Yourself

Migraines are more than just a headache; they're a complex neurological condition that can significantly impact your quality of life. But knowledge is power. By understanding the role hormones play and taking proactive steps—including natural supplements and lifestyle changes—you can regain control.

Remember, you're not alone, and you don't have to accept migraines as a regular part of life. Consult with healthcare providers who listen and take your symptoms seriously. Advocate for yourself because you deserve to live without the shadow of migraines hanging over you.

Warmest regards,

to your INVISIBLE BATTLES & UNSEEN STRENGTH,
Carola Le-Wriedt

References

Note: Always consult with a qualified healthcare provider before starting any new treatment or supplement, especially if you are pregnant, breastfeeding, or have any existing health conditions.

Footnotes

1. Lipton RB, Bigal ME. The epidemiology of migraine. Am J Med. 2005;118 Suppl 1:3S-10S.
2. Martin VT, Behbehani M. Ovarian hormones and migraine headache: understanding mechanisms and pathogenesis—part I. Headache. 2006;46(1):3-23.
3. Sicuteri F, et al. Dopamine, serotonin, and migraine headache. Adv Neurol. 1982;33:57-72.
4. MacGregor EA, et al. Menstrual migraine: a distinct disorder needing greater recognition. Lancet Neurol. 2010;9(5):496-508.
5. Facchinetti F, et al. Migrainous women experience a perimenstrual increase in plasma nitric oxide. Cephalalgia. 2000;20(8):715-719.
6. Sacco S, et al. Effect of menopause on migraine. Neurol Sci. 2012;33 Suppl 1:S203-207.
7. Calhoun AH. Hormonal Contraceptives and Migraine With Aura—Is There Still a Risk? Headache. 2012;52(1):180-181.
8. World Health Organization. Medical Eligibility Criteria for Contraceptive Use. 5th ed. Geneva: WHO Press; 2015.
9. Gierisch JM, et al. Oral Contraceptive Use and Risk of Breast, Cervical, Colorectal, and Endometrial Cancers. Ann Intern Med. 2013;158(2):93-103.
10. Van Hylckama Vlieg A, et al. The venous thrombotic risk of oral contraceptives. BMJ. 2009;339:b2921.
11. De Wit AE, et al. Association of Use of Oral Contraceptives With Depressive Symptoms. JAMA Psychiatry. 2020;77(1):52-59.
12. Abdul-Razzak KK, et al. Influence of oral contraceptives on serum copper and zinc levels. Int J Fertil Womens Med. 2001;46(4):232-237.
13. Panzer C, et al. Impact of oral contraceptives on sex hormone–binding globulin and androgen levels. J Sex Med. 2006;3(1):104-113.
14. Gibb CM, et al. Migraine and menstruation: a pilot study. Cephalalgia. 1991;11(6):314-317.
15. Bhathena SJ, Velasquez MT. Beneficial role of dietary phytoestrogens in obesity and diabetes. Am J Clin Nutr. 2002;76(6):1191-1201.
16. Diamanti-Kandarakis E, et al. Endocrine-disrupting chemicals: an Endocrine Society scientific statement. Endocr Rev. 2009;30(4):293-342.
17. Wells RE, et al. Meditation for migraines: a pilot randomized controlled trial. Headache. 2014;54(9):1484-1495.
18. Rains JC. Sleep and migraine: assessment and treatment of comorbid sleep disorders. Headache. 2018;58(7):1074-1091.
19. Wantke F, et al. Histamine-free diet: treatment of choice for histamine-induced food intolerance and supporting treatment for chronic headaches. Clin Exp Allergy. 1993;23(12):982-985.
20. Chiu HY, et al. Effect of magnesium on migraine prophylaxis: a meta-analysis. Nutrients. 2016;8(8):729.
21. Schoenen J, et al. Effectiveness of high-dose riboflavin in migraine prophylaxis. Neurology. 1998;50(2):466-470.
22. Thys-Jacobs S. Micronutrients and the premenstrual syndrome. Obstet Gynecol. 2000;95(1):S1-S3.
23. Lea R, et al. The effects of vitamin supplementation and MTHFR gene polymorphisms on migraine disability. Pharmgenomics Pers Med. 2016;9:29-34.
24. Maghbooli M, et al. Comparison between the efficacy of ginger and sumatriptan. Phytother Res. 2014;28(3):412-415.
25. Wuttke W, et al. Phytoestrogens for hormone replacement therapy? J Steroid Biochem Mol Biol. 2002;83(1-5):133-147.
26. Schellenberg R. Treatment for the premenstrual syndrome with agnus castus fruit extract: prospective, randomized, placebo-controlled study. BMJ. 2001;322(7279):134-137.
27. Bensky D, et al. Chinese Herbal Medicine: Materia Medica. 3rd ed. Eastland Press; 2004.
28. Spasov AA, et al. A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of rhodiola rosea SHR-5 extract on the fatigue of students. Phytomedicine. 2000;7(2):85-89.
29. He DY, Dai SM. Anti-inflammatory and immunomodulatory effects of Paeonia lactiflora pall., a traditional Chinese herbal medicine. Front Pharmacol. 2011;2:10.

Carola

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