Hormonal headaches, or menstrual migraines, are an unfortunate fact of life for many. If you know the pain, they’re likely a regular part of your cycle and leave you feeling miserable. Thankfully, you can do a few things to feel better and possibly avoid them in the first place.
First, you have to understand why these headaches happen. Your hormone levels change throughout your menstrual cycle. In the days before your period, your estrogen is at its lowest. This drop can cause menstrual migraines.
As with other types of migraines, these headaches and other symptoms can be triggered by a variety of things. Common headache triggers include movement, light, scent, and sound. For example, you may find that a certain perfume brings on a headache during a specific time of month. Or, the music you usually enjoy could suddenly become painful.
Identifying what triggers your headaches is an essential part of treatment. Once you’ve found yours and know how to avoid them as much as possible, you can try other ways to find relief. Some ways to relieve hormonal headaches include:
1. Contraceptives
Because a change in your hormone levels causes menstrual headaches, contraceptives can provide significant relief. A combination pill like Sprintec can help level out your progesterone and estrogen, creating less hormonal fluctuation. Without major hormone changes, migraines are less likely to start or be as severe.
In some situations, contraceptives may make your headache worse, so be sure to talk with your healthcare provider about what options make the most sense for you. Some people supplement estrogen during their cycle to manage migraines, while others need to be on a lower dose consistently.
2. Over-the-Counter Anti-Inflammatories
In addition to a variety of contraceptives, there are plenty of over-the-counter options for relief. Stick with NSAIDs, non-steroidal anti-inflammatory drugs, to treat your headache symptoms. Inflammation is a main component of migraines, so treating that aspect will provide you with some relief.
Common NSAIDs are Aleve, Advil, and ibuprofen, which are easy to find in grocery stores and pharmacies. For best results, start taking the recommended dose 2-3 days before the start of your period. Then, continue use as needed in the following days. Not only should medication help with your headaches, but it may also lessen the pain of cramps.
3. Changes to Diet
Not everyone wants to rely on medication to relieve pain and other symptoms. If you want a more natural treatment, examine your diet during your cycle. Eating salty food could trigger a migraine or make symptoms worse by dehydrating you or raising your blood pressure.
Instead of doing a complete diet overhaul, try reducing the amount of salt you eat and drinking more water. Staying hydrated is always a good idea, but it’s especially important if you suffer from headaches. In fact, staying hydrated could prevent a migraine attack from happening in the first place.
4. Caffeine
Being well-hydrated doesn’t mean giving up all beverages but water. Thankfully, your morning coffee or afternoon tea could help relieve your migraine symptoms. Caffeine causes your blood vessels to narrow, restricting blood flow, which can lessen the pain of a headache. Also, caffeine increases the effectiveness of pain medications, resulting in better respite from symptoms.
Before you start downing pain meds with soda, consider your usual caffeine intake. Making sudden and dramatic changes may cause more headaches due to withdrawal. You should keep in mind how caffeine affects your other migraine symptoms. If you tolerate it well, set time aside to enjoy a caffeinated beverage and relax when experiencing a migraine.
5. Relaxation
Heightened stress levels are a common migraine trigger, so finding any way to relax is great. There are a variety of relaxation techniques that may help alleviate headaches. Guided meditation with closed eyes may help if you experience sensitivity to light, dizziness, or nausea. Focused release of tension could relieve muscle tightness and fatigue.
You could relieve a variety of symptoms by enjoying a hot bath. Soaking in a warm tub can loosen muscles and reduce stress. For even more relief, add essential oils or Epsom salts. Aromatherapy helps relieve headaches. By using essential oils like peppermint, lavender, and eucalyptus, you can alleviate tension, reduce stress, and promote relaxation, easing headache symptoms.
6. Massage and Accupressure
There are additional ways to reduce pain and inflammation that are more active than sitting in the bath. Both massage and acupressure can make you feel better when you have a migraine. You can do both to yourself if you’re not feeling up to leaving the house. For example, you can relieve a headache by pressing the area between your thumb and pointer finger.
Like baths, massage can help you destress and relax tense muscles. It may help to self-massage your neck, temples, and shoulders when you feel a headache coming. Releasing the tension in those areas can help prevent the migraine from starting or being as bad.
If you suffer from hormone headaches or menstrual migraines, you know that nothing seems to get rid of them. However, you can do plenty of things to find some relief from the symptoms. Based on your triggers and experience, experiment with a few of these options.
Remember, before starting any regular treatment, talk to your doctor about available options. They may be able to recommend a plan that will supplement what you do for yourself at home. Every person experiences their menstrual cycle and headaches differently, so find the combination of treatments that works for you.