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Menstruation and migrations

Do you suffer from migraines during menstruation or just before your period?

If so, you are not alone.

Menstrual migraines occur due to the natural drop in oestrogen levels during this time. (ref: NHS)

If you have menstrual migraine, it’s especially important to take care of yourself and try to decrease your stress level around your period.

Focus on the following Natural remedies to reduce those horrible migraines:

  1. Getting enough good quality sleep- going to sleep and waking at the same time daily can reduce the frequency of migraines. Get adequate rest so that your body has time to recover and repair.

  2. Self care- meditation/yoga can help calm your mind, decrease stress levels and lessen symptoms. Cut your load and identify key stressors in your life.

  3. Increasing your magnesium intake has been shown to be effective in preventing menstrually related migraine (ref: American Migraine Association). Magnesium can be found through food in nuts, seeds, avocados, fatty fish, dark chocolate, leafy greens, and bananas.

  4. Don’t skip meals by regulating your blood sugars and eat protein & healthy fats with every meal ( ref: Dr Hindiyeh- headache specialist)

  5. Exercise regularly- research suggests that those that exercised at least 3x a week suffered less with menstrual migraines than those that didn’t.

  6. Increase foods that support oestrogen levels e.g Flax seeds, sesame seeds, fibrous fruits and vegetables, ginseng, carrots, and sauerkraut.

  7. Avoid synthetic sources of oestrogen including products we put on our skin, household cleaning products, packaging of our foods, or certain cooking tools.

  8. Hydrate to ensure all the necessary minerals are absorbed into your tissues. With stress reduction, sleep, and hydration your body should begin to regulate itself and heal.

If you already have your foundational basics covered like eating, drinking, moving, thinking, breathing, sunlight, sleeping, and play, then it may be time for supplements.

The first place to go is providing the building blocks to our hormones and their balancing systems like B vitamins and especially methylated ones for migraine sufferers e.g. zinc, selenium, vitamin E, magnesium, and vitamin C.


It is always best to speak to a hormone healthcare specialist or a Doctor to identify which supplements you most need and how best to help you If symptoms are bad.

Feel free to share this article and I hope it was helpful.

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