Hormonal Migraines: Coping Strategies for Menopausal Women

The increasing pain. The throbbing. The growing nausea. A sudden sensitivity to light and sound. Recognise any of these experiences?

The intensity of migraines can sometimes, quite literally, take your breath away. In fact, Nielsen’s 2017 Migraine Impact Report indicated that for some people, migraine pain was not only rated as the most painful thing they’d ever experienced but was more painful than a kidney stone or broken bone!

During menopause, migraines can take a fresh twist, with hormonal migraines making themselves known in the mix of menopause symptoms. These hormonal migraines can last anywhere from a matter of hours to days, bringing pain with them that’s disruptive to everyday life and ‘business as usual’. With some carefully planned defence tactics, however, you can reduce the likelihood of a hormonal migraine taking your breath away (for all the wrong reasons). Here are the coping strategies we recommend all menopausal women are familiar with when it comes to avoiding or minimising hormonal migraines.

 

What is a hormonal migraine?

If you’ve ever heard the term menstrual migraine, you’ve heard about hormonal migraines. These are severe headaches that are triggered by hormonal changes that occur as a result of varying menopausal stages. With oestrogen and progesterone levels fluctuating throughout menopause, this can result in the kind of migraine pain we’d all prefer to avoid.

Hormonal migraines share the symptoms and impact of a traditional migraine, but for women who haven’t experienced them before, the link between the migraine itself and menopause may not be clear. If you’re experiencing migraines and you’re in any of the three stages of menopause, it’s important to consider whether your hormones are at the root of this unwelcome guest. It’s also important to make sure you prioritise getting the necessary support you need to find relief from these experiences. Too many women are used to bearing significant amounts of pain, creating the perfect breeding ground for hormonal migraines to become permanent fixtures.

 

How to cope with hormonal migraines in the midst of menopause

So we’ve established that migraines can be directly correlated to menopause – what does that mean for how to cope with them?

The first step in finding sustainable ways to respond to hormonal migraines when they occur is to do your homework.

A ‘migraine diary’ is going to be a crucial tool in assessing what kinds of habits are likely contributing to a hormonal migraine. When a migraine occurs, take a moment to note down what you’ve eaten that day, how you’re feeling in terms of stress, and any other factors that could be contributing to the migraine. Once you’ve been able to identify these triggers, you can strategically avoid them, or minimise your exposure to them.

Now, it’s time to look at treatment options. In the same way that over-the-counter pain relief can reduce the impact of a standard migraine, they can be a great source of support for hormonal migraines. Speak with your healthcare provider about which medications are the right fit for you and your individual health needs as you progress through menopause – this isn’t a one-size-fits-all solution.

If you’re in the midst of menopause, hormone replacement therapy can also provide integral support in reducing the impact of hormonal fluctuations on your wellbeing – including the severity of hormonal migraines. As this treatment pathway mimics the effect of naturally produced hormones in the body, this can be a significant relief for many women who are experiencing intense and disruptive menopausal symptoms. 

 

Are you struggling with negative impacts from menopause symptoms, including hormonal migraines? We’re just a phone call away and ready to help.

 

Looking to lifestyle supports

As with the majority of menopause symptoms, there are a range of lifestyle modifications and strategies that can help to reduce the impact and severity of their presence. This is no different when it comes to hormonal migraines, so if you’ve been looking for even more of a reason to make these positive changes, this is your official invitation.

Our diets play a huge role when it comes to reducing known triggers for migraines. For menopausal women, it’s also crucial not to skip meals, as unstable blood sugar levels can be a breeding ground for migraines. Staying hydrated is just as important, with dehydration another common culprit behind these intense headaches.

A regular exercise schedule is also going to help to burn off those stress levels and keep your hormones regulated. By committing to a minimum of 30 minutes a day of moderate exercise, you can give your body a significant boost in the wellness it needs to avoid hormonal migraines. 

Good news for those of you who are fitting too much into the day: it’s never been more important to practise great sleep hygiene. For women in menopause, 7-9 hours a night is recommended. When these sleep levels drop, the risk of a migraine rises. 

 

What about alternative therapies?

At the Australian Menopause Centre, we practise a holistic, personalised approach to delivering the highest quality of menopausal care to women around the country. That’s why we’re no strangers to a combination of traditional and alternative therapies. Acupuncture, chiropractic care and massage therapy can all play an important role in addressing hormonal migraines, giving women in pain much-needed support and relief once these hits. In fact, regular massages can help to reduce overall muscle tension, improve your circulation, and decrease your stress levels – it’s time to add them into your schedule month after month!

Whether your hormonal migraines are resolved from over-the-counter medications, hormone replacement therapy, lifestyle modifications, or the help of an alternative therapist, there’s no need to suffer in silence. A wide range of treatments mean women who are at risk of hormonal migraines can build a strong toolkit of support that’s ready when they need it. 

 

Conclusion

If you’re feeling overwhelmed with how many menopausal symptoms there are to manage, you’re not alone. Our team is dedicated to providing the highest quality of support to women who are years into their menopause journey and those who are just beginning. Contact us today and we’ll help you send those hormonal migraines on their way!