How to Manage Migraines during Perimenopause
(This blog post is designed to accompany the Pause to Go Podcast episode on S4:E3. you can listen to the full episode HERE.)
Struggling with frequent migraines during perimenopause and wondering what's causing them and how you can get some relief? I've been in your shoes. As someone who experienced migraines at various points in my perimenopausal journey (and I'm not done yet), I'll look at recent research on the link between hormones and migraines – and share strategies to help you handle these challenges. Together, we'll explore ways to navigate this journey and manage migraines during perimenopause.
Perimenopause can be a wonderful time (I know you don't believe me, but it's true!) – but it’s hard to feel that if you are one of the up to 29% of people who experience migraines in perimenopause (1). Their disruptive nature can be a significant obstacle, affecting not just your personal life but also your professional capabilities. This is why understanding effective treatment options, such as medications and hormone therapy, is crucial.
The following Q&A-style guide will shed light on these strategies, helping you manage these migraines efficiently and regain control over your life. And you can check out this week’s episode of Pause to Go for more info on the latest research in migraines.
And remember, I’m not a doctor, I’m just a curious know-it-all. So please talk to YOUR health care provider about your health issues.
Q: What are the common triggers for migraines during perimenopause?
A: First, let’s take a look at what defines a migraine. Now, migraines are not just ordinary headaches. According to the Mayo Clinic, they're characterized by severe, often pulsating pain, often confined to one side of the head, and can also be accompanied by nausea, sensitivity to light and sound, and even vomiting. Triggers can vary greatly from person to person – and can include everything from dietary choices to stressful events to hormonal fluctuations.
According to multiple studies, the fluctuating levels of hormones such as estrogen during perimenopause could play a part in the onset and severity of migraines(2), (3).
During perimenopause, the production of estrogen by the ovaries can be erratic before it gradually decreases, resulting in some potentially dramatic hormonal fluctuations. Studies have shown links between these fluctuations and increased occurrences of migraines, particularly around menstruation. This is thought to be due to the abrupt drop in estrogen levels. Other common triggers could be stress, certain types of food, lack of sleep, and dehydration, among others.
Tracking your triggers can help you learn more about your types of migraine – so you may want to consider keeping a migraine diary to track your experiences.
Knowing the connection between hormonal fluctuations during perimenopause and migraines is like having a secret weapon in managing and treating these pesky headaches. When you understand how your hormones can trigger migraines, you can adopt strategies to keep those hormone levels in check and minimize the chances of a migraine attack ruining your day (or week).
So, what are these magical strategies? Well, there are medical interventions that I’ll discuss later. But you can try some DIY strategies -- just check with your doctor first.
Incorporating regular physical activity and a healthy diet into your routine has been shown to help regulate hormone levels. And hey, who doesn't want an excuse to go for a nice morning walk or enjoy some nutritious meals?
Sleep is important, too (much to the chagrin of insomniacs around the world.) Getting a good night's sleep not only boosts your overall well-being but also contributes to hormone regulation and stress management. It's like giving your body the rest and rejuvenation it needs to keep those hormones in check.
You can also explore the potential benefits of supplements, vitamins, and alternative therapies like acupuncture (my favorite) and massage (my other favorite). But hold on! Before you go all "Let's try everything!" mode, make sure to consult with a healthcare provider first. They'll help guide you on the best options for your specific situation. So, armed with this knowledge, you're ready to take charge of your hormonal rollercoaster and show those migraines who's boss!
Q: How can lifestyle adjustments help manage migraines during perimenopause?
Making lifestyle adjustments is key to managing migraines during perimenopause. Let's face it, dealing with migraines can be tough, especially when those pesky hormonal fluctuations come into play. But don't worry, there are ways to take control and minimize the impact.
I already talked about the sleep thing. And a simple Google search will give you a hundred strategies for getting some good shut-eye. (I think I’ve tried most of them.) The point is – try to establish a consistent sleep routine to keep those migraines at bay.
While we're talking routines, regular exercise is a fantastic way to boost your overall well-being and manage stress, which is another common trigger for migraines. Double win!
Remember when we mentioned keeping a migraine diary? Well, it's a handy tool for managing migraines. By jotting down what you eat and when you get a migraine, you can start to identify potential food, cycle, and environmental triggers and make necessary tweaks to your migraine management approach. It's all about finding what works for you.
By the way, here are some common foods that are believed to trigger migraines in some folks:
- Alcohol, specifically red wine.
- Artificial sweeteners, like Aspartame.
- Beans and other tyramine-containing foods.
- Caffeine
- Aged Cheese and yogurt.
- Foods containing MSG.
- Processed meats – it’s the sulfites, y’all
- Vitamins and herbal supplements
And let's not forget the basics: stay hydrated throughout the day, opt for healthy and balanced meals, and try to avoid going overboard with caffeine and alcohol. These simple lifestyle adjustments can go a long way in managing migraines.
Put a pin in it. Holistic approaches like acupuncture, massage, and essential oils can provide some much-needed relief and help manage stress levels. It's all about finding what works best for you and your body.
By making these lifestyle changes, you're taking control of your health and well-being. Even small modifications like reducing caffeine intake or ensuring you get enough sleep can help you manage those migraines.
Bonus point: being proactive and making these changes early on may reduce your reliance on medication, save you some bucks, and spare you from potential side effects. Plus, it encourages you to live a balanced, health-conscious lifestyle, which has a positive ripple effect on your overall physical and mental health.
So, let's make those lifestyle adjustments, kick those migraines to the curb, and embrace a life with fewer interruptions and more enjoyment!
Q: What role does hormonal fluctuation play in triggering migraines during perimenopause?
A: You know what's interesting? Migraines and hormones seem to be quite the duo. When it comes to perimenopause, our bodies go through some wild hormonal fluctuations.
So, here's the deal. Estrogen, one of those hormones on the rollercoaster, appears to play a big role in migraines. It messes with the chemicals in our brains that are linked to these throbbing headaches. When estrogen levels take a nosedive, it can trigger migraines by stirring up tension and inflammation. Ouch!
Now, let's dive a bit deeper into the science stuff. Recent studies suggest that estrogen has a connection with a protein called calcitonin gene-related peptide (CGRP). People with migraines tend to have higher levels of CGRP, especially during times of hormonal swings like menstruation and perimenopause. This suggests that estrogen might be teaming up with CGRP to trigger those pesky migraines. In any case, they do seem to go hand in hand – and we definitely need more research to fully understand this fascinating (and frustrating) partnership.
By keeping a headache diary and tracking triggers, including those hormonal changes, we can better manage our migraines. It's like having a personal roadmap to navigate these bumpy hormonal rides.
Understanding the links between hormonal fluctuations during perimenopause and migraine triggers is crucial. It empowers us with the knowledge we need to take charge of our symptoms. And hey, it might even lead to some exciting breakthroughs in how we treat migraines during perimenopause. So, it's important for healthcare providers to be in the know and offer tailored advice and treatments that cater to these hormonal changes. Let's keep the research wheels turning to find ways to ease the pain and disruption that migraines can bring during perimenopause.
Q: What are some effective medications for treating migraines during perimenopause?
(Remember, I am NOT a doctor.)
A: We don’t have to white knuckle years of migraine pain – there are medications out there that can help. Beta-blockers, antidepressants, and NSAIDs can help prevent those migraines from ruining our weeks. Some folks do well with a little boost of estrogen from external sources. It's like giving our hormones a high-five and saying, "Hey, let's ease this drop and calm down those migraines, shall we?"
Here's the thing, though. What works for one human might not work for another. We're all unique, with our own hormonal balance and quirks. So, finding the right treatment approach is like solving a puzzle—a personalized puzzle just for you.
So, let's manage those migraines, keep our productivity up, and make this transition through perimenopause a little smoother. We've got this!
Q: How can hormone therapy be used to manage migraines during perimenopause?
A: Intriguingly, migraines, which are severe headaches characterized by intense pulsing or throbbing, seem to be tied intimately to hormonal fluctuations. It's not unusual for individuals heading into perimenopause to experience an upswing in the frequency of migraines. But why is this the case, and how does hormone therapy fit into this equation?
As our bodies transition into menopause, our estrogen levels can go a little haywire. For some, this hormonal change may exacerbate migraines. Remember, everyone's hormonal journey is unique, and what works for one person may not work for another.
In light of this, you may want to talk to your doctor about whether or not hormone therapy is a feasible management strategy for your migraines. Hormone therapy often involves adding external sources of estrogen, which essentially replicate the hormone's natural function in the body. By leveling out the hormonal fluctuations, hormone therapy might reduce the frequency and severity of migraines. For instance, some studies suggest that estradiol patches can help keep hormone levels steady, potentially mitigating migraines during perimenopause. However, this should always be done under the guidance of a healthcare professional, given the potential side effects and specific health considerations.
Why does the link between hormone therapy and migraines during perimenopause hold significance, especially for those grappling with these severe headaches? Well, it's all about control and improved quality of life. Migraines can be debilitating—beyond the physical pain; they can disrupt daily routines, relationships, and mental health.
Understanding that hormonal fluctuations could be triggers opens the door to a whole new avenue of management strategies. While lifestyle changes and non-pharmacological interventions—like keeping a regular sleep schedule, engaging in exercise, and maintaining proper hydration—can help manage migraines, sometimes they're just not enough. In these cases, hormone therapy could provide relief. It's like adding another tool to your migraine management toolbox, and with it comes hope—that these migraines do not have to be the defining aspect of your perimenopause journey.
After all, everyone deserves to live a life that's not constantly interrupted by pain.
Migraines can significantly disrupt our daily lives, making it crucial to understand and manage them effectively. Remember, you're not alone on this journey, and the steps we've outlined are designed to guide you toward relief. Here's to a future with fewer migraines and more joy!
References:
- Ripa P, Ornello R, Degan D, Tiseo C, Stewart J, Pistoia F, Carolei A, Sacco S. Migraine in menopausal women: a systematic review. Int J Womens Health. 2015 Aug 20;7:773-82. doi: 10.2147/IJWH.S70073. PMID: 26316824; PMCID: PMC4548761.
- Bianca Raffaelli, Elisabeth Storch, Lucas Hendrik Overeem, Maria Terhart, Mira Pauline Fitzek, Kristin Sophie Lange, Uwe Reuter. Sex Hormones and Calcitonin Gene–Related Peptide in Women With Migraine: A Cross-sectional, Matched Cohort Study. Neurology, 2023; 10.1212/WNL.0000000000207114 DOI: 10.1212/WNL.0000000000207114
- Pavlović JM. Evaluation and management of migraine in midlife women. Menopause. 2018 Aug;25(8):927-929. doi: 10.1097/GME.0000000000001104. PMID: 29787480; PMCID: PMC6527322.
