Migraines During Menopause
Prevention and Treatment
Migraines during menopause can be a real struggle, throwing a wrench in your day-to-day life. Those shifting hormones—especially fluctuating estrogen—are often the culprits behind these intense headaches. For some, they ramp up and become more frequent, while for others, they show up out of nowhere for the first time.
The good news? You don’t have to just suffer through them. With the right mix of supplements, lifestyle tweaks, and medical treatments, you can reduce how often they show up—and how much they disrupt your life.
Why Migraines During Menopause
It all comes down to hormones. As your estrogen levels drop, they can throw off serotonin, a key neurotransmitter that regulates pain and mood. That imbalance can pave the way for migraines.
But it’s not just hormones. Stress, not drinking enough water, poor sleep, and even what you eat can pile on and make migraines worse.
Your Game Plan
Supplements That Can Help
Adding a few key supplements to your daily routine could make a big difference:
Adding a few key supplements to your daily routine could make a big difference.
Magnesium: Many people with migraines are low on magnesium. Try 400–600 mg of magnesium citrate or glycinate daily to help ward off attacks.
Riboflavin (Vitamin B2): This one’s a powerhouse for migraines. Studies show 400 mg a day can reduce the number of episodes.
Coenzyme Q10 (CoQ10): It helps with cellular energy and might lessen the severity of migraines.
Lifestyle Changes You Can Make
Small changes can have a big impact. Start with these:
Stay Hydrated: Even mild dehydration can trigger migraines. Make water your best friend—8–10 glasses a day and reduce caffeine and alcohol intake.
Get Consistent Sleep: Going to bed and waking up at the same time every day helps keep your hormones balanced.
Manage Stress: Stress is a huge migraine trigger. Find what works for you—whether it’s yoga, a daily walk, or just taking five minutes to breathe deeply.
Watch Your Diet: Keep an eye out for triggers like aged cheese, processed foods, artificial sweeteners, and too much caffeine. Focus on an anti-inflammatory diet with colorful veggies, whole grains, and healthy fats.
Move Your Body: Regular exercise like walking, swimming, or yoga boosts endorphins, your body’s natural painkillers.
Medications to Consider
For frequent or severe migraines, preventive medications can help you get ahead of them.
Beta-Blockers: Originally for blood pressure, they also improve blood flow and reduce migraines.
Anticonvulsants: These stabilize nerve activity to help prevent attacks.
Calcitonin Gene-Related Peptide (CGRP) Inhibitors: These block CGRP, a protein that plays a big role in migraines, to stop attacks before they start.
Even with prevention, migraines can still sneak in. When they do, options can be.
Triptans: These meds target the migraine process by narrowing blood vessels and reducing inflammation.
NSAIDs: Over-the-counter options like ibuprofen or naproxen can help if taken early in the migraine.
Always Get Professional Help
Don’t wait too long to bring up migraines with your doctors. At your next annual physical, talk to your primary care provider and request a full bloodwork panel. Share the details of your headaches and any patterns you’ve noticed.
Also, have this conversation with your gynecologist. Migraines during menopause are often tied to hormone changes, but they could also signal something else.
Sharing test results between both doctors ensures nothing is missed, and you’ll get a well-rounded plan to tackle your migraines.
Migraines during menopause might feel like an uphill battle, but they don’t have to run your life. Between supplements, smarter lifestyle choices, and medical treatments, you’ve got tools to reduce their impact.
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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
