Menopause & Migraines: How you Get a Grip on the Pain

Dear MHI reader,

If you’re going through menopause and dealing with migraines, you’re not alone. Many women find that their migraines get worse during this phase, while others experience them for the first time. The good news? You don’t have to suffer in silence. Let’s talk about why this happens and, more importantly, how you can take control.

Why Menopause Triggers Migraines

Blame it on hormones! As estrogen levels drop, your brain’s chemical balance shifts, making you more sensitive to migraine triggers. Sleep changes, stress, and even certain foods can also make things worse.

How to Ease your Pain

1. Keep Track of Your Triggers

Start a migraine diary. Write down what you eat, how you sleep, and what’s happening when a migraine hits. Over time, you’ll spot patterns and learn what to avoid.

2. Manage Stress Before It Manages You

Deep breathing, yoga, or just a quiet walk can help keep stress (and migraines) at bay. Find what works for you and make it a habit.

3. Sleep Smarter

Hormonal changes can mess with your sleep, and poor rest can trigger migraines. Try to keep a regular bedtime, avoid screens before bed, and keep your room cool and dark.

4. Eat with Care

Certain foods—like caffeine, alcohol, and processed snacks—can trigger migraines. Keep your meals balanced and avoid skipping them, as hunger can be a trigger, too.

5. Stay Hydrated

Dehydration is a common migraine culprit. Keep a water bottle handy and sip throughout the day.

6. Talk to Your Doctor

If migraines are interfering with your life, don’t hesitate to get help. There are treatments available, from hormone therapy to migraine-specific medications.

You’re in Control

Menopause might be unavoidable, but migraines don’t have to take over your life. With a little awareness and the right habits, you can ease the pain and feel more like yourself again.

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