Period Migraine Relief Tips

This article was supported by Pfizer Medical Affairs

If you've ever experienced a period migraine headache, you know how uncomfortable, frustrating, and painful it can be. Not just a bad headache, migraine attacks can completely derail your day, throw off your routine, and make even the simplest tasks feel overwhelming. Fortunately, there are ways to manage these migraine attacks so they don’t completely take over your life.

Whether you get a period migraine headache like clockwork every month or only occasionally, we’re here to help. Let’s dive into what causes a period migraine attack and, more importantly, how you can find relief, reclaim your energy, and prevent it before it begins.

What causes a period migraine headache?

A period migraine headache can be triggered by the hormonal shifts that typically occur two to three days before your period starts and on the third day of your cycle. Right before your menstrual cycle, estrogen levels rapidly drop, and this sudden dip can set off migraine symptoms. A period migraine headache is often more intense, longer-lasting, and more difficult to manage than your average migraine attack. On top of that, factors like stress, poor sleep, dehydration, and an unbalanced diet can exacerbate symptoms.

Symptoms of a period migraine attack

Dealing with a period migraine headache is anything but fun. It’s like a regular migraine headache — only worse (as if cramps and bleeding weren’t enough already!), and along with intense, throbbing head pain, you might also experience:

• Abdominal pain
• Nausea or vomiting
• Dizziness
• Poor appetite
• Fatigue

Tips for relieving a period migraine headache

Finding relief from a period migraine headache isn’t just about easing the pain — it’s also about preventing it from happening in the first place. We know how frustrating and debilitating migraine headaches can be, so here are some effective ways to help you manage the condition:

1. Stay hydrated

It might sound simple, but dehydration is a major migraine trigger. Make sure you’re drinking enough water, especially in the days leading up to your period. If plain water feels boring, try infusing it with fresh citrus slices or herbs for a little extra flavor.

2. Manage stress (as best you can!)

Easier said than done, right? But stress is another potential migraine trigger, and constantly worrying about your next attack only adds to the cycle of stress. Incorporate stress-relieving activities like meditation, deep breathing, gentle yoga, or short daily walks to relax your body and mind.

3. Prioritize quality sleep

Getting enough sleep is crucial, but let’s be real — it’s not always doable. Poor sleep can worsen migraine symptoms, and since sleep helps repair the body (including the brain), irregular sleep patterns can increase your risk of a migraine headache. Aim for 7 to 8 hours of quality sleep each night. If you struggle with sleep around your period, try establishing a relaxing bedtime routine, such as:

• Taking a warm bath to relax your muscles
• Practicing deep breathing or gentle stretches
• Avoiding screens at least an hour before bed
• Keeping your bedroom cool and dark (use a nightlight instead)
• Reading a book instead of scrolling on your phone

4. Boost your magnesium intake

Studies show that daily magnesium supplements can help prevent a period migraine headache. In addition to supplements, incorporating magnesium-rich foods into your diet can be helpful. Some excellent sources include leafy greens (such as spinach and kale), nuts (like almonds and cashews), seeds (such as pumpkin and flaxseeds), and legumes.

5. Maintain a balanced diet

Skipping meals or eating highly processed foods can ramp up migraine symptoms. Focus on eating balanced meals with plenty of whole fruits and vegetables, protein, fiber-rich carbohydrates, and healthy fats. This will keep your blood sugar stable, your body nourished, and reduce the risk of a migraine attack. Other ways to maintain a balanced diet include:

• Eating small, frequent meals instead of two or three large ones to prevent blood sugar drops, which can set off a migraine attack.
• Avoiding common migraine-triggering foods such as caffeine, alcohol, cured meats, smoked fish, yeast extract, preservatives with nitrates and nitrites, artificial sweeteners, and monosodium glutamate (MSG).
• Keeping a food and symptom journal. Tracking what you eat and how you feel can help identify your personal migraine triggers and prevent future attacks.

6. Track your symptoms

Start keeping a migraine diary to pinpoint any triggers, patterns, and what works best for relief. Jot down when you experience a migraine headache, how long it lasts, foods you've eaten, how you slept, and note any stressors. Over time, you may notice patterns that help you take action before a migraine headache starts. Being proactive is key to prevention. Plus, who doesn’t love an excuse to buy a cute new journal?

The importance of managing period migraine symptoms

Since your menstrual cycle happens every month, dealing with debilitating migraine symptoms can make it challenging to focus at work, enjoy social activities, or complete everyday tasks. This can lead to chronic stress, anxiety, low energy, poor sleep, and an overall decline in mental health. By getting to know your body and finding effective relief methods, you can ease the physical and emotional strain you feel during your period and continue living your best life.

If you’re experiencing severe or persistent pain due to migraine, consult with your healthcare provider for additional support and guidance, and work together to create a plan that works for you.