Perimenopause can be SUCH a headache!

Headaches in perimenopause

Frequent migraines and headaches in perimenopause can be one of the most common symptoms – and the most debilitating! If you already suffer with migraines, they may have become more intense or persistent during perimenopause or if you have suddenly found them to be an issue – perimenopause can be the cause.

Hormone headaches

Hormone headaches are often tension related with a feeling of dull pressure on the sides of the head.  Often it comes with tension in the neck and shoulders, which can last for a a few hours or a few days.

Migraines can cause a gradual increase of head pain to a consistent, throbbing pain. They may be coupled with nausea and often sensitivity to light and noise which can leave you feeling exhausted and with brain fog for days after.

📚  With an estimated 12% of women having have high frequency headaches (of 10 or more per month) – it is no wonder that it has become part of the diagnostic criteria for perimenopause!

Why does this happen?

During perimenopause, oestrogen fluctuates and falls rapidly and drastically.  When oestrogen levels drop, the withdrawal can increase the likelihood of migraines.
At the same time, the calming hormone progesterone (which has migraine preventing effects) begins to reduce during perimenopause, providing the perfect hormonal recipe for headaches and migraine.

👏  The good news is, after your hormones settle into menopause, the frequency of headaches and migraine, usually reduce.

Other migraine triggers

Migraines can be caused by hormonal changes (especially if they generally occur on certain days of the menstrual cycle) but there are other triggers to be aware of.
Common ones include;
  • Dehydration
  • Stress
  • Insomnia
  • Spinal misalignment
  • Food sensitivities
  • Histamine intolerance
  • Changes in atmospheric pressure
  • Caffeine

What treatment is available?

Conventional treatment tends to focus on medication that relieves pain or reduces the occurrence of migraines.  Drugs such as Ibuprofen, antidepressants or blood pressure medication is often prescribed.
Some women find that hormone replacement therapy can alleviate symptoms in the form of oestrogen or progesterone therapy.

Diet and Lifestyle for migraine prevention

Act immediately – it is important to take action as soon as the inkling of a migraine appears. Honour your body by slowing down, laying in a quiet, dark room and practicing vagus-triggering breathing such as box breathing.

Aromatherapy – a combination of lavender and peppermint essential oils can help the spiralling effects of a migraine or reduce the intensity.

Histamine diet – if histamine intolerance has been identified, you may want to consider a low histamine diet under the care of a practitioner. This includes reducing histamine rich foods alongside optimising the enzyme DAO which helps break histamine down.

Food sensitivity identification – if your migraines are food related, an elimination diet can identify what foods are affecting you. It might be that you are reacting to artificial sweeteners, additives such as monosodium glutamate (MSG) or sulphites in wine or cheese.

Gluten free diet – Eliminating gluten can improve migraines in those with gluten sensitivity. Gluten can cause inflammation so if you experience symptoms, a gluten elimination diet might reduce your headaches.
These diets may benefit you but of course, can’t all be done at once!

Stress relief – stress reduction strategies such as meditation have been found to be effective in both prevention as well as reducing pain of a migraine attack. Massage not only reduces stress but is also helpful for reducing migraines.

Supplements

There are some key nutrient deficiencies that are common in migraines such as certain B Vitamins, magnesium and Co-Enzyme Q10.  Adding in targeted supplements can help rebalance the biological systems in the body and provide relief however it is important to understand the route cause, beyond nutrient deficiencies.

Success story

Migraines are generally not the main reason my clients seek my help, but it is one of the first things I like to address if it is something they struggle with.

Why? because regular, persistent migraines and headaches will affect their work, family life, social life and sex life.  They will also influence how well they can cope with nutritional interventions that I provide.

If my clients are having regular episodes of migraines, will they have the energy to implement nutritional interventions – it is very unlikely – so my priority is providing relief so that I get investigate the root cause of their symptoms.

In my clinic I have had some extremely positive outcome using dietary, lifestyle and supplement protocols with my clients.  My clients have experienced fewer headaches, less intense, shorter duration and in some cases, full relief.

What does this mean for them? More energy, more motivation with work, the ability to exercise and enjoy time with friends and family.

I have seen benefits from as little as three-weeks to around two to three months so it really is possible to get relief.

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