Menopause and Migraines: Triggers and Treatment Options

UNDERSTANDING MIGRAINES

As discussed earlier, migraines are characterized by intense headaches of moderate to severe pain. They generally occur recurrently and can disrupt daily activities. The pain is pulsating and appears on one side of your head. 

Did you know migraine stands as the 6th most disabling disease in the world, and it affects about 1 in 7 people? They are more common in women than in men. 

Your genetic predisposition and environmental factors determine your chances of being affected by migraines. However, specific triggering factors for this condition include:

• Stress.
• Lack of sleep.
• Changes in hormones.
• Certain foods and drinks.
• Exposure to bright lights or loud noises.

How Does Migraine Attack Feel?

Now, let us look at some of the characteristic features of migraines.

• Very severe headache
• Nausea and vomiting
• Sensitivity to light and sound
• Fatigue
• Visual disturbances
• Numbness on one side of the head
• Tingling sensation on one side of the head

THE IMPACT OF HORMONES ON MIGRAINES

Oestrogen is a female sex hormone that plays a vital role in regulating and maintaining your menstrual cycle and overall well-being. During your perimenopause and menopause periods, significant fluctuations in the estrogen levels occur, which can, in turn, trigger migraine attacks. 

Fluctuations in your estrogen levels lead to an imbalance in serotonin levels. Serotonin is a hormone involved in your mood regulation and pain perception. Fluctuations in the levels of serotonin can trigger migraine attacks. And to make things further worse, a drop in estrogen levels can also lead to changes in blood vessel function in the brain, leading to increasing susceptibility to migraines.

If you have an underlying sensitivity to estrogen levels, you are more prone to get affected by migraine attacks during your menopausal period due to fluctuations in estrogen levels.

MIGRAINE TRIGGERS DURING MENOPAUSE

When you enter menopause, this natural shift or transition is always accompanied by hormonal fluctuations and physical and emotional changes. These changes can act as the triggers of migraine occurrence that you may suffer during this period. Let's explore them in detail:

The previous section discussed hormonal fluctuations in detail. Now, let's examine other triggering factors that may contribute to menopausal migraines.

Stressing the Stress

You may experience stress during menopause due to physical and emotional disturbances. Emotional stress like anxiety and depression can affect your body's stress response system, thus altering the brain chemistry and blood flow, ultimately leading to migraine attacks.

Physical stress, like lack of sleep and over-excretion, also act as triggering factors for migraine attacks.

When Food Becomes a Headache 

Certain foods and beverages can trigger migraines in some women, and menopause can increase sensitivity to these triggers. Here are some examples of food and drinks that can trigger migraines during menopause:

• Processed meats: Sometimes, you may suffer migraine attacks due to the presence of preservatives in these meats, as these preservatives can cause blood vessel dilation, which in turn triggers migraine.
• Artificial sweeteners: Aspartame, a common artificial sweetener, has been linked to migraine triggers. 
• Caffeine: It can provide you with temporary relief from migraine. But its sudden withdrawal can trigger migraine. Caffeine can constrict blood vessels, but when it wears off, blood vessels can dilate and thus trigger migraines.
• Chocolate: Chocolate contains caffeine, which can trigger migraines in some people.
• Citrus fruits: Citrus fruits contain histamine, a natural substance that can trigger migraines in some people.
• Alcohol: Alcohol can dehydrate your body and trigger migraines.

Lifestyle and Your Life

Your lifestyle plays a significant role in triggering migraines during menopause. Here are some typical lifestyle habits and practices that can increase your migraine susceptibility:

• Disturbed sleep: During menopause, hormonal fluctuations can lead to sleep disturbances, which in turn trigger migraine attacks that further deplete your sleep quality, and thus, a vicious cycle is created.
• Physical inactivity: Regular exercise can reduce migraine frequency and severity. During menopause, you may experience excessive fatigue and joint pain, thus feeling reluctance to do regular exercise. The declined level of physical activity can trigger migraine attacks.
• Weight fluctuations: Hormonal balance and weight balance are interdependent with each other. Menopause is the stage where you are prone to face both of these conditions due to their mutual dependency.
• Erratic eating patterns: Irregular meal timings and skipping meals can lead to disrupted blood sugar levels, which can cause migraine attacks.
• Environmental Factors: Exposure to bright lights, loud noises, or strong smells can trigger migraines in some individuals.
• Smoking: Smoking (nicotine) can constrict your blood vessels, and sudden nicotine withdrawal can dilate your blood vessels, both of which can trigger migraines.

LIFESTYLE ADJUSTMENTS FOR MENOPAUSE MIGRAINES

Here are some lifestyle tweaks and adjustments that can eliminate menopausal migraines. These healthy lifestyle approaches prevent migraines and improve overall well-being.

 Hydration

Staying hydrated is never out of our crucial need. Dehydration can trigger migraine attacks, and your chances of getting dehydrated in menopause are usually higher due to episodes of menopausal night sweats and hot flashes. So always aim to drink plenty of water throughout your day.

 Balanced Diet

It is always crucial for your overall well-being. Add many fruits, whole grains, pulses, and vegetables to your daily diet. Limit your intake of sugary, processed foods and caffeine, which all can trigger migraines. 

Adequate Sleep

Aim for at least 7-8 hours of quality sleep, which helps you improve your mental and physical well-being and maintain your hormonal balance. Avoid caffeine and screen time just before or during your bedtime to ensure quality sleep.

Stress Reduction Techniques

This discussion area is so vast that some of the topics we have already discussed could fit into this session (for example, adequate sleep is essential for stress reduction). Let's take a look at some of the critical techniques:

• Deep breathing, meditation, and a progressive muscle relaxation technique (which involves alternate tensing and relaxing different muscle groups) can help reduce stress and calm your body and mind. An added advantage is that these can be practiced whenever you feel stressed. All you need is 5-10 minutes in calm surroundings.
• Mindfulness is paying attention to your mind and its thoughts without judgment. It could result from relaxation techniques such as meditation, yoga, etc. This practice helps you overcome negative thoughts.

Spending Time in Nature

Nature has been shown to have a calming effect on the mind and body. Spending quality time outdoors can help you reduce stress, anxiety, and depression. Even a short walk in the park can elevate your whole mood.

Managing Your Time

Whenever you feel overwhelmed, assess the situation, set a priority list, and work accordingly. The best approach is to learn to say "NO" to unimportant things and prioritize your needs. 

Finding a Hobby

A hobby can help you relax and de-stress. Find something you enjoy and make time for it in your weekly routine.

AYURVEDIC HEALING FOR MIGRAINE TRIGGERS

Ayurveda is an excellent option for treating your migraine. It contains treasure troves about managing migraines using natural remedies and treatments. After a detailed physical and mental assessment, your Ayurvedic physician designs a treatment plan to alleviate your migraine attacks. This could include panchakarma, herbal supplements, and lifestyle/diet modifications.

According to Ayurveda, toxins in your head can affect your sense organs, thus leading to sensitivity towards light, sound odor, mood changes, etc. (effectively causing migraines). These toxins can be eliminated by Nasya, following some therapeutic procedures such as Sirodhara (a traditional Ayurvedic treatment that involves pouring a warm stream of medicated oil or liquid onto the forehead), Shiroabhyanga (Shiroabhyanga is an Ayurvedic head massage that involves massaging the head, neck, and shoulders with warm herbal oil), etc.

 Nasya is an Ayurvedic procedure where medicines are administered through the nostrils. In nasya, the medicine helps to eliminate the toxins accumulated in the head(sinuses), thus relieving migraine attacks.

Here are the primary treatment procedures Ayurveda offers for migraine:

These are the main Ayurvedic treatment protocols for migraines. 

Consult with your Ayurvedic practitioner to determine the best approach for you. 

Conclusion

Migraines significantly affect your quality of life, especially during the menopausal transition. By understanding the relationship between menopause, hormonal fluctuations, and migraines and taking proactive steps, such as exploring natural remedies and making lifestyle adjustments, you can reclaim control over your well-being. Remember, various options are available to alleviate the discomfort and increase the quality of life during this transformative phase. Embrace the journey with informed choices and prioritize your health.