Hormonal migraines: Why they happen and what might help
If you’ve ever found yourself reaching for Nurofen mid-cycle or just before your period, you’re not alone. Hormonal migraines are super common, especially in the week leading up to menstruation. But just because they’re common doesn’t mean they’re something you have to put up with.
These intense, often one-sided headaches can come with nausea, light sensitivity, neck tension or mood shifts. For many women, they’re disruptive enough to interfere with work, parenting and basic daily function. It’s not “just a headache” and it’s not something to push through with willpower alone.
Understanding the root causes of hormonal migraines can help you take a more proactive approach to managing them. Let’s explore what’s really happening in your body and how natural strategies can support both prevention and relief.
Why do hormonal migraines happen?
Hormonal migraines are linked to fluctuations in oestrogen, particularly when levels drop suddenly. This tends to happen at two points in your cycle - shortly after ovulation and again just before your period starts.
Oestrogen affects serotonin levels, blood vessels and how pain signals are processed in the brain. When your hormones shift rapidly, it can trigger a cascade of changes that lead to migraine symptoms.
Other hormonal patterns that can make migraines more likely include:
Low progesterone in the luteal phase
High oestrogen (oestrogen dominance)
Blood sugar instability around your cycle
Inflammation or liver congestion that affects hormone clearance
It’s important to note that hormones are only part of the picture. Migraines are a multifactorial issue, meaning they tend to show up when a few things are out of balance at once.
Common triggers to be aware of
If you’re already sensitive to hormonal changes, certain lifestyle and environmental factors can increase the chances of a migraine being triggered.
Common migraine contributors include:
Skipping meals or irregular eating
Poor sleep or oversleeping
Caffeine withdrawal or excess
Dehydration
Stress and emotional overload
Histamine-rich foods such as aged cheese, red wine and fermented foods
Blood sugar drops
Poor liver clearance of oestrogen
Tracking your symptoms alongside your cycle can help you identify which of these might be playing a role.
How to support your body before migraines strike
Once a hormonal migraine sets in, it can be difficult to manage without strong medication. That’s why prevention and support throughout your cycle can make such a difference.
Here are some gentle but effective strategies that may help:
1. Keep blood sugar levels stable
Eat regularly and include protein, fat and fibre with meals. Avoid long gaps between eating and try not to rely on caffeine and carbs to get through the day. Unstable blood sugar can intensify hormone-related symptoms.
2. Nourish your liver
Your liver helps clear oestrogen from the body. When it’s under pressure from alcohol, processed foods, medications or stress, hormone levels can become harder to regulate. Include bitter greens, cruciferous veggies, lemon in water and plenty of water to support this process.
3. Reduce inflammation
When inflammation is high, pain tends to feel stronger and harder to manage. Anti-inflammatory foods like oily fish, flaxseeds, leafy greens, turmeric and berries can be powerful for reducing inflammation, and therefore migraine intensity.
4. Make space for calm in your daily routine
Stress may be part of life, but how we support our nervous system day to day can change how we respond to it. Rather than waiting for overwhelm to build, try creating simple, repeatable moments that signal safety to your body. That might include walking outside, journalling, yoga, a few deep breaths before school pick-up or a cup of tea in the sun.
5. Replenish key nutrients
Magnesium, B6 and omega-3 fatty acids are all involved in hormone balance and migraine prevention. Magnesium, in particular, has been shown to help with both muscle tension and blood vessel regulation.
6. Support progesterone production
Low progesterone is common in the luteal phase, especially for women under chronic stress or coming off the pill. Zinc, vitamin C and B6 can support healthy progesterone levels. Getting enough quality sleep helps support hormone balance and ovulation, both of which are key for healthy progesterone levels.
Why are hormonal migraines more common in perimenopause?
If your migraines are becoming more intense or more frequent in your 40s, perimenopause may be playing a role. During this time, oestrogen can swing up and down unpredictably, sometimes spiking higher than ever before and then crashing. These fluctuations can trigger a return of migraines, even if they weren’t an issue earlier in life.
Many of the same strategies still apply, though you might also benefit from tailored support based on your individual symptoms and nutrient status.
My hormonal migraine story
This topic is close to my heart, as I started experiencing hormonal migraines in my mid-40s, and they were actually my first real sign of perimenopause. At first, the migraines showed up just before my period or on the first day. Then, about a year later, they started hitting mid-cycle too.
As anyone who’s experienced migraines would know, they’re incredibly debilitating. The symptoms would come on quickly and I’d usually end up in bed for the rest of the day, sometimes even two. I’d love to say I figured out how to cure them completely, but perimenopausal hormones are powerful little buggers. What I can say is that they show up far less frequently now, and when they do, it’s usually because I’ve let the basics slip - not enough sleep, too much stress, forgetting to take my extra magnesium.
These days, even though I’m still very much in the thick of perimenopause, I usually manage to keep the migraines at bay. What helps me most is sticking to an anti-inflammatory diet, prioritising sleep, staying hydrated, keeping stress in check and supporting my body with hormone-balancing nutrients like magnesium, B vitamins, omega-3s, vitamin D and sulforaphane (broccoli sprout extract).
If your migraines are severe, frequent or interfere with your daily life, it’s important to seek support from a qualified practitioner. Natural strategies can be incredibly helpful, but migraines are complex and deserve a personalised approach.
You don’t need to tough it out and you don’t need to wait until your hormones “settle down” on their own. With the right support, you can reduce the intensity, frequency and disruptive impact of hormonal migraines.
If you’re struggling with hormonal symptoms and looking for simple, practical ways to feel more like yourself, I encourage you to check out my Perimenopause Nutrition Reset Mini-Course or book a consultation for personalised support.