Menstrual Migraines: Finding Relief
If your monthly cycle is accompanied by intense, throbbing headaches, you’re not alone. Menstrual migraines affect up to 60% of women who suffer from migraines, often occurring in the days just before or during menstruation. They’re more than “just a headache” — they can be debilitating, impacting work, social life, and emotional well-being.
What Sets Menstrual Migraines Apart?
While migraines can happen anytime, menstrual migraines are tied closely to the hormonal fluctuations of your cycle. They typically appear 2 days before to 3 days after the onset of menstruation
These migraines are often more severe, longer-lasting, and less responsive to standard migraine medication than non-menstrual migraines.
Key Causes and Contributing Factors
1. Hormonal Fluctuations (Estrogen & Progesterone)
A rapid drop in estrogen just before your period can affect neurotransmitter activity, particularly serotonin — a key player in migraine regulation.
2. Histamine Sensitivity
Estrogen can increase histamine release and decrease the enzyme (DAO) that breaks it down. High histamine can lead to vasodilation (widening of blood vessels) and trigger migraines.
3. Omega-3 Fatty Acid Deficiency
Low omega-3 levels can contribute to inflammation and make the nervous system more sensitive to pain signals. Research shows omega-3 supplementation may help reduce migraine frequency and severity.
4. Prostaglandin Surges
Prostaglandins — hormone-like chemicals that trigger uterine contractions — spike during menstruation. Excess prostaglandins can cause inflammation and pain sensitivity throughout the body, including in the brain’s blood vessels.
5. Stress
Chronic stress can dysregulate cortisol, affect blood sugar, and intensify inflammatory responses — all of which can set the stage for migraines.
6. Blood Sugar Imbalances
Fluctuating blood sugar, especially dips caused by skipped meals or high-sugar snacks, can act as a migraine trigger by stressing the brain’s energy supply.
7. Trigeminal Nerve Sensitivity
The trigeminal nerve, which is involved in migraine pain, may become more sensitive during menstruation due to hormonal changes.
Gentle Healing Approaches (Long-Term Support)
To reduce frequency and severity over time:
Balance hormones naturally: Support liver detoxification (leafy greens, cruciferous vegetables), prioritize quality sleep, and avoid endocrine disruptors.
Lower histamine load: Limit aged cheeses, wine, soy products, fermented foods, and processed meats before your period.
Boost omega-3 intake: Include wild salmon, sardines, flax, chia seeds, or high-quality fish oil supplements.
Anti-inflammatory diet: Reduce processed foods, refined sugar, and excessive caffeine.
Support gut health: Since much of your histamine regulation happens in the gut, consider probiotics that support histamine breakdown or a gut reset.
Stress resilience: Practice yoga, meditation, breathwork, or gentle movement daily.
Bandaid Approaches (Immediate Relief)
For when you just need to get through the day:
Magnesium glycinate or citrate: May help relax blood vessels and calm nervous system activity.
Cold compress: Apply to the temples or back of the neck. Try a cold compress, or ice pack, on the back of the neck while standing with feet in hot water.
Caffeine + NSAID combo: Small doses of caffeine (coffee, tea) with ibuprofen or naproxen can be more effective than either alone for some people. Avoid long-term use of NSAIDs though as they can be rough on the digestive tract and deplete glutathione (your body’s major antioxidant)
Ginger tea or Ginger capsules: Can reduce inflammation and nausea.
Hydration: Dehydration can worsen migraine severity — aim for steady water intake and add some electrolytes to your water.
The Bottom Line
Menstrual migraines are a complex interplay of hormones, inflammation, nervous system sensitivity, and lifestyle factors. By addressing root causes — like histamine overload, fatty acid deficiencies, mineral and magnesium deficiency, and blood sugar swings — you can often reduce their intensity or even prevent them.
If hormonal migraines are a recurring struggle, a gut-hormone balancing approach like my Gut Reset program can help address inflammation, hormone clearance, and nutrient absorption from the ground up.You can get a copy of The Gut Reset under ‘Shop’ on this site.
References
MacGregor EA. Menstrual migraine: therapeutic approaches. Ther Adv Neurol Disord. 2009;2(5):327–336.
Martin VT, Behbehani MM. Ovarian hormones and migraine headache: understanding mechanisms and pathogenesis—part 1. Headache. 2006;46(1):3–23.
Ramsden CE et al. Targeted alteration of dietary n-3 and n-6 fatty acids for the treatment of chronic headaches: a randomized trial. Pain. 2013;154(11):2441–2451.