The menopause brings with it a variety of changes, and for many women migraines can become more frequent or more severe. Knowing how to manage these migraines can significantly improve your quality of life. Here are some important tips and tricks to help you get through this phase.

Drink enough
One of the easiest and most effective ways to manage migraines is to stay hydrated. Dehydration is a common trigger for migraines, so make sure you drink plenty of water throughout the day. Drink at least eight glasses of water a day. Carry a water bottle with you so that you always have access to water. Herbal teas and other caffeine-free drinks can also help to keep you hydrated.

Make sure you have a regular sleep rhythm
Quality sleep is crucial for managing menopausal migraines. Aim for 7-9 hours of sleep every night and try to maintain a regular sleep pattern. Going to bed and waking up at the same time every day helps to regulate your body’s internal clock. A calming bedtime routine, such as reading a book or taking a warm bath, can also contribute to better sleep.

Relax yourself
Stress is a major trigger for many women who suffer from migraines. Incorporating relaxation techniques such as meditation, deep breathing exercises or yoga into your daily routine can help to reduce stress levels. Even simple exercises such as taking short breaks during the day or practising mindfulness can make a big difference. Find out what works best for you and make it a regular part of your life.

Exercise regularly
Regular physical activity is good for your overall health and can help to balance hormones, which can reduce the frequency and severity of migraines. Try to get at least 30 minutes of moderate exercise most days of the week. Activities such as walking, swimming or cycling are good choices. Remember that consistency is key, so choose activities that you enjoy and can sustain.

Keep a migraine diary
Keeping a migraine diary can be very helpful in recognising patterns and possible triggers. Keep a diary in which you record the frequency, duration and intensity of your migraines as well as possible triggers such as food, stress factors or weather changes. This information can be valuable when discussing it with your doctor.

Consult your doctor
If your migraines are severe or very frequent, you should definitely see your doctor. She can talk to you about the possibilities of hormone therapy or other treatments that can help you manage your symptoms. Hormone therapy can be particularly effective for some women, but it’s important that you weigh up the risks and benefits with your doctor.

Consider a change in diet
Diet plays a crucial role in managing migraines. Some women find relief by avoiding certain foods that are known migraine triggers, such as caffeine, alcohol, chocolate and aged cheeses. Keeping a food diary alongside your migraine diary will help you identify potential triggers. A balanced diet with plenty of fruit, vegetables, wholemeal products and lean proteins can promote general health and reduce migraine attacks.

While it’s important to know what to do, it’s equally important to know what to avoid to effectively combat migraines.

Here’s the avoidance list!

Don’t skip meals
Irregular eating habits can trigger migraines, so it’s important to stick to regular meal times. Skipping meals can lead to a drop in blood sugar levels, which is a common trigger for migraines. Make sure to eat small, balanced meals throughout the day to keep your blood sugar levels stable.

Avoid known triggers
Certain foods, bright lights and strong odours can trigger migraines. If you know certain triggers, you should avoid them as much as possible. Common triggers include processed foods and artificial sweeteners. Wearing sunglasses in bright light and avoiding highly perfumed products can also help.

Don’t ignore the symptoms
Early treatment of migraines can prevent them from getting worse. At the first signs of a migraine, it is best to take the appropriate medication straight away or use relaxation techniques to relieve the pain. Ignoring symptoms can lead to longer and more severe migraine attacks, so it’s important to treat them immediately.

Avoid excessive caffeine
While small amounts of caffeine can relieve migraine pain for some people, too much caffeine can make migraines worse. Try to limit your caffeine intake and monitor how it affects your migraines. It can be helpful to switch to decaffeinated drinks or gradually reduce your caffeine intake.

Don’t smoke
Smoking can exacerbate migraines and other menopausal symptoms. If you smoke, you should seek help to stop smoking. There are various aids and support systems available to help you quit smoking. This can significantly improve your overall health and reduce the frequency of migraines.

Avoid overexertion
Regular exercise is good, but if you overdo it, it can trigger migraines. Listen to your body and avoid pushing yourself too hard. Balance is key; make sure you build rest and recovery into your exercise programme.

Don’t overdo it with self-medication
Overuse of painkillers can lead to rebound headaches, i.e. the headaches return when the medication wears off. Follow your doctor’s instructions on medication use and explore other treatment strategies to avoid over-reliance on painkillers.

Personalised care is key
Every woman’s experience of the menopause and migraines is different. It’s important that you work with your doctor to develop a personalised treatment plan that addresses your specific needs and triggers. By educating yourself, maintaining open communication with your doctor and taking a proactive approach, you can effectively treat menopausal migraines and improve your quality of life.