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Say Goodbye to Migraines: Expert Insights for Menopausal Women

Migraines—a torment shared by many women, often lurking in the shadows of daily life. Have you ever wondered why they seem to have a particular affinity for women?

Hormones! (Mostly)



The Migraine-Menopause Connection

While some women find relief from migraines as menopause approaches, likely due to decreasing oestrogen levels, for others, the journey takes a different turn.

Migraines intensify, becoming more frequent, longer-lasting, and more severe or simply just start up.


While the exact mechanisms remain unclear, hormonal fluctuations, particularly those involving oestrogen, emerge as key players in this intricate dance.


Oestrogen has these critical actions in our brains:

  • It influences the way our brain experiences pain.

  • It has potent effects on the way the brain responds to feel-good serotonin.

  • It affects the mega-calming neurotransmitter GABA, improving the way our neurons function.

  • It affects the way our brain uses relaxing magnesium.


Hormonal Havoc: The Impact of Oestrogen


As menopause unfolds, oestrogen levels take a tumultuous ride, plummeting to new lows. This hormonal rollercoaster sets the stage for migraines to make their entrance, disrupting neurotransmitter balance and vascular tone along the way. But oestrogen isn't the sole culprit; inflammation, another hallmark of menopause, adds fuel to the fire, further exacerbating migraine susceptibility.


Navigating the Menopausal Migraine Landscape


I always recommend keeping a migraine diary. It helps you to try and identify triggers and patterns that pave the way for tailored management strategies.


Support Options


  1. Hormone Replacement Therapy (HRT):

While HRT holds promise in alleviating menopausal woes, its impact on migraines warrants careful consideration.

A form of HRT that stabilises hormonal fluctuations is the best option.


So, opting for transdermal formulations and embarking on a low-and-slow approach can minimise the risk of migraine exacerbation, ensuring a smoother journey through menopause.


However, individual responses to HRT vary, and the potential impact on migraine frequency and severity should be carefully monitored in consultation with a healthcare professional.


2. Lifestyle Modifications:

Embracing lifestyle tweaks can work wonders in taming migraines. From stress-busting techniques and regular exercise to hydration hacks and mindful eating, these lifestyle modifications form the cornerstone of holistic migraine management during menopause.


Such options include:


  • Support oestrogen detoxification

Consuming foods rich in fibre and cruciferous vegetables and staying hydrated facilitates the removal of oestrogen metabolites from the body. Maintaining a healthy liver function through adequate hydration, regular exercise, and limiting alcohol intake can also support oestrogen detoxification processes.

  • Have your eyesight checked.

During perimenopause, it's essential to monitor vision changes, as eye strain can exacerbate migraine symptoms.

Dry eyes, typical during this stage, can further contribute to discomfort and exacerbate migraines.

Regular eye check-ups and promptly addressing vision issues can help alleviate eye strain and minimise migraine triggers associated with visual disturbances. Additionally, taking frequent breaks from screen time and using lubricating eye drops can provide relief and support overall eye health during perimenopause.



  • Manage stress

Stress can act as a potent trigger for migraines, especially during the challenging phase of perimenopause.

Incorporating mindfulness practices such as meditation, deep breathing exercises, or yoga can promote relaxation and reduce the physiological arousal associated with stress.

Additionally, carving out time for regular exercise, adequate sleep, and nurturing social connections can bolster resilience against stress and enhance overall well-being, contributing to a healthier and more balanced menopausal experience.


  • Blood sugar imbalance can serve as a potent trigger for migraines.

To mitigate this risk -avoid foods high in refined sugars and processed carbohydrates, which can cause rapid fluctuations in blood sugar. Instead, opt for a balanced diet rich in whole grains, lean proteins, healthy fats, and fibre to promote steady blood sugar levels.

Regular physical activity in your routine, particularly after meals, can enhance insulin sensitivity and aid in blood sugar regulation. Even if only for 5 minutes.

Additionally, adding cinnamon to your meals or beverages may help improve insulin sensitivity and glucose metabolism, further supporting stable blood sugar levels and reducing the risk of migraines.


  • Avoid dehydration

Dehydration leads to a decrease in blood volume leading to increased migraine susceptibility.

Additionally, dehydration can disrupt electrolyte balance, affecting nerve function and contributing to headache development.

To prevent migraines, it's essential to maintain adequate hydration by drinking plenty of water throughout the day.

Ensuring proper hydration levels can help support optimal blood flow to the brain, regulate electrolyte balance, and reduce the likelihood of migraine onset.


  • Supplementation

Try taking a B complex supplement and or magnesium glycinate. Both have been shown to help prevent migraines. A dose of magnesium between 200- 400mg daily can be tried – as always, go low and slow.


Ginger tea helps some. Either make some by adding hot water to grated ginger – or boil up some grated ginger for about 15 minutes to create a more potent decoction.



In navigating menopausal migraines, there are a diverse array of strategies available—from lifestyle adjustments to targeted interventions.




Please schedule a complimentary call with me to discuss your experiences. This conversation is an opportunity to explore your symptoms and the possible ways to manage them with absolutely no obligation. Remember, understanding and then addressing your symptoms is vital to finding relief and improving your daily life.


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