Hormonal migraines: How I stopped getting them
Oh, migraines. How I wish to divorce you forever. I’ve gotten them since I was little. I still remember sitting on the couch and my head throbbing incredibly hard, feeling nauseous and gripping my blankie tight. The difficult part about migraines is that it can be hard to nail down what triggers them, and sometimes it can be inevitable. Stress, little sleep, nervous for long periods, altitude and of course menstrual. I’ve always tread carefully with things I consume, cutting them out and testing if they were a trigger. I’ve removed gluten, dairy, processed sugar and alcohol. And until recently, I cracked my own body’s code for my hormonal migraines… It’s been 6 months without getting a migraine so i’m happy to report what I am doing that works for me, and hopefully it works for you too.
What I share below is:
in no way revolutionary
curated to my body and my experience (everyone’s body is so unique and different)
not medical advice
based on consistency
based on my diet of still consuming gluten, natural sugars, raw dairy (milk, cheese). I don’t eat processed foods (Siete chips once and awhile)
rarely drinking alcohol (not interested after baby)
1. Hit protein intake daily
Getting enough protein is a game changer for me. Hitting my daily protein intake was crucial for removing hormonal migraines. Why? Protein is vital as women, for our health and plays a key role in supporting the menstrual cycle by helping to
maintain hormonal balance
stabilize blood sugar
support for energy
provides nutrients to repair and renew the uterine lining
reduces PMS Symptoms - bloating, fatigue… AKA I was not laying in bed dying all day
healthy egg quality
I hit 100-120g protein daily. Before when I was getting hormonal migraines I was not eating enough protein and I was also fasting in the morning which did not serve my body. I switched to eating a big breakfast with my daughter (30g) and fasting in the evening instead, which benefits my sleep rather than eating a big dinner and fasting in the morning.
To figure out how much protein your body needs, do this calculation:
1.7 - 2.4g protein per kilogram / day (per Dr. Stacy Sims)
- Your body weight divided by 2.2 (we want to figure out your body weight in kilograms)
- Multiply that number by 1.7 (or if need higher range of protein by 2.4)
Whatever that number is, is your daily intake. Here is my calculation:
My body weight: 130 divided by 2.2 = 59.09 x 1.7 = 100g protein (if I multiply by the higher number 2.4 it is 130g protein, so I try hit somewhere in the middle, but it depends on if I workout / the type of workout.
2. Supplements
I take these EVERY DAY and I know they help my cycle: Ashwaghanda, David Winston’s Women’s Formula herbal tonic, Heart & Soil beef organs/her package or beef liver, vitamin D, Magnesium. Note: I take other vitamins and supplements but these I take specifically for my cycle.
BENEFITS
Ashwagandha
Reduces stress by lowering cortisol, which supports hormonal balance.
Alleviates PMS and mood symptoms by promoting calmness and emotional stability.
Regulates adrenal function, supporting balanced energy levels and reducing cycle disruptions.Beef Organs Supplement
High in B vitamins (especially B12) for energy, which helps combat cycle-related fatigue.
Rich in iron, supporting red blood cell production and reducing risk of anemia
Contains zinc and copper, minerals essential for hormonal health and immune function.
Vitamin D
Supports healthy hormone production and can help regulate menstrual cycle irregularities.
Reduces PMS symptoms and menstrual pain by supporting calcium metabolism.
Boosts immune function, which can positively impact overall cycle health.Magnesium
Eases menstrual cramps by relaxing muscles and reducing inflammation.
Stabilizes mood and reduces PMS symptoms like irritability and fatigue.
Supports healthy sleep, essential for hormone regulation and reducing stress.Women’s Formula Herbal Tonic
Includes motherwort, raspberry leaf, chaste tree berry, dong quai, ginger and rehmannia root
3. Movement
Every day, intentional workouts to get the blood flowing. For me, that looks like yoga or stretching, cycling, lifting or walks.
Regular movement is essential for a healthy menstrual cycle because it improves blood flow, reduces inflammation, and supports hormonal balance. Exercise helps stabilize blood sugar, reducing stress and cortisol levels, which can lessen cycle irregularities and alleviate PMS symptoms. It also promotes endorphin release, helping to manage mood swings, cramps, and fatigue, creating a more comfortable and stable cycle experience.
4. Weekly detoxing
Sweating is another one. My body needs to get rid of all the crap from environmental factors and built up toxins. We invested in an infrared sauna (highly recommend) and it is incredible for detoxing. I specifically try to get rid of toxins when I’m in luteal.
Detoxing and sweating are essential for a healthy menstrual cycle because they help the body eliminate toxins, excess hormones, and metabolic waste, supporting hormonal balance. Sweating through activities like exercise or sauna sessions promotes circulation, reduces bloating, and relieves tension, which can ease menstrual symptoms. Detoxing also aids liver function, ensuring effective hormone processing and reducing estrogen dominance, which can lead to more regular and comfortable cycles.
5. Cut out processed foods
Processed sugar contributes to my migraines. I really avoid processed foods and sugars at all costs.
Removing processed foods is crucial for a healthy menstrual cycle because it reduces intake of harmful additives, excess sugar, and unhealthy fats that can disrupt hormonal balance. Whole, unprocessed foods provide essential nutrients, fiber, and antioxidants, supporting optimal liver function and hormone regulation. This dietary shift helps stabilize blood sugar, reduces inflammation, and lowers cortisol, leading to fewer PMS symptoms, more regular cycles, and improved energy and mood throughout the month.
6. Improved sleep hygiene
As a mom, the evenings are the only times I have to myself, so while I am tired I try to get as much as I can done. But I have noticed prioritizing my sleep more has been beneficial.
Healthy sleep hygiene is essential for a balanced menstrual cycle because restful sleep allows for proper hormone regulation, stress recovery, and cellular repair. Consistent, quality sleep supports optimal production of reproductive hormones like estrogen and progesterone, helping to reduce PMS symptoms and cycle irregularities. Good sleep hygiene also stabilizes cortisol levels, lowering stress and inflammation, which can ease cramps and improve mood, energy, and resilience throughout the cycle.
7. Reduced caffeine intake
I went cold turkey without caffeine while pregnant and up until I stopped breastfeeding, about 2 years. I slowly reintroduced matcha and noticed such a clean boost of energy vs. coffee. I slowly started adding coffee back in and noticed how wired I would get and I actually could not fall asleep even if I was tired. A good little test. So I am working towards having little to no coffee, and only have matcha or an herbal coffee (I’ve been trying Subluna’s and it’s yummy with lots of benefits targeting our cycles).
Reducing caffeine intake is beneficial for a healthy menstrual cycle because it helps regulate cortisol and other stress hormones, which can otherwise disrupt hormonal balance. Lower caffeine levels reduce anxiety, improve sleep quality, and decrease PMS symptoms like irritability, breast tenderness, and bloating. Reducing caffeine also supports stable blood sugar and adrenal health, promoting smoother energy levels, less cycle-related fatigue, and a more balanced overall hormonal environment.
8. Hydration x minerals
Hydration is an obvious one, but ensuring that you get your minerals daily is key. Our food and water are depleted of minerals that our bodies need to function, adding them back into our daily regimen is crucial for overall function.
Have you tried any of the above to help with your cycle and remove migraines? I’d love to hear your experience! :)
