Period headaches, also known as menstrual migraines, can be a real pain every month for millions of women around the world. These headaches often accompany other symptoms such as cramps, bloating, and fatigue, making them an extra burden to bear. Fortunately, there are some natural remedies, foods, and practices that can help alleviate these headaches. In this article, we will cover the top tips and strategies to make period headaches go away and help you feel better during your cycle.
Top 5 Natural Remedies for Alleviating Menstrual Migraines
Natural remedies can often be effective in relieving the pain and discomfort of menstrual migraines. A few to try include:
Using essential oils such as lavender, peppermint, and chamomile can help ease headaches and promote relaxation. You can inhale the oils directly from the bottle, diffuse them in a room, or apply them topically to your temples or neck.
Herbs such as ginger, feverfew, and butterbur have been shown to reduce the severity and frequency of migraines. It’s important to consult with a healthcare practitioner before taking any supplements, especially if you are on medication.
Acupuncture involves the insertion of thin needles into specific points in your body. It has been found to be effective in reducing migraine frequency and intensity. It’s important to hire a licensed practitioner for acupuncture.
Practices such as meditation, deep breathing, and yoga can help reduce stress and tension, which can trigger headaches. Try to incorporate some relaxation into your daily routine and do it regularly.
Changing your diet can also have a positive impact on migraines. Consuming magnesium-rich foods and omega-3 fatty acids diet can ease symptoms. Magnesium-rich foods include spinach, nuts and seeds, black beans, lentils, and avocado. Omega-3 fatty acids include fish, nuts, and seeds.
7 Foods to Eat (and Avoid) During Your Period to Prevent Headaches
What you eat can have a strong impact on menstrual migraines. Here are seven foods to eat (and avoid) to prevent headaches:
Eat plenty of fruits and vegetables
Adding more fruits and vegetables to your diet will improve your nutrient intake and improve the prevention of menstrual migraines. Some nutrients that are effective include vitamin B2, magnesium and CoQ10.
Avoid caffeine and alcohol
Caffeine can trigger or worsen a headache while alcohol can trigger dehydration, which can also cause a headache. Try to limit your intake of both during your period.
Limit sugar and refined carbohydrates
Refined carbohydrates and sugars can cause blood sugar fluctuations, which can lead to headaches. Opt for complex carbohydrates instead, like whole grains, brown rice, and quinoa.
Consume omega-3 fatty acids
Eating foods rich in omega-3 fatty acids such as fish and nuts and seeds can help reduce inflammation and pain in the body, making them effective for preventing headaches.
Avoid processed foods
Processed foods contain many additives, preservatives, and chemicals that can trigger headaches. Opt for whole, unprocessed foods instead.
Consume lean proteins
Protein is important for maintaining muscle and supporting tissues. Try to eat lean proteins like chicken, fish, and plant-based sources like beans and lentils.
Drinking enough water is essential for preventing headaches due to dehydration. Aim for at least eight glasses a day, and drink other fluids like herbal tea, coconut water, and fruit juices.
How to Create an Essential Oils Kit for Period Headaches
Essential oils can be soothing and therapeutic, and an essential oils kit can be helpful during a menstrual headache. Here’s how to make and use one:
Choosing the Right Oils
Some of the best oils for period headaches include lavender, peppermint, and eucalyptus.
Making the Kit
You can buy a ready-made kit or make one yourself by buying empty bottles and essential oils.
Using the Kit
The oils can be applied directly to your temples, neck or forehead by diluting them in a carrier oil such as coconut or jojoba oil. It can also be diffused in an oil burner or applied to a warm compress.
5 Yoga Poses to Ease Menstrual Headaches
Yoga is an excellent practice to ease tension, increase relaxation, and reduce menstrual migraines. Here are five poses to try:
This gentle pose helps to reduce back pain and tension, promoting relaxation throughout the body.
This is a gentle inversion which helps to improve blood flow which helps to boost relaxation.
This pose helps to reduce tension in the spine, shoulders, and neck which helps in reducing the pressure.
Bound Angle Pose
This pose helps to open up the hips which can relieve menstrual cramps and migraines.
This pose is a deep relaxation pose which helps to calm the mind down and improve the relaxation hence reducing the headaches.
How to Stay Hydrated During Your Period to Reduce Headaches
Staying hydrated can help prevent headaches caused by dehydration. Here are some tips:
Drink water frequently
Drink water throughout the day in frequent intervals to avoid dehydration.
Drink other fluids
Herbal tea, coconut water, and even fruit juices can help to keep hydrated during your period.
Caffeine can cause dehydration. Avoid caffeine during your period
Quick and Easy At-Home Treatments to Relieve Menstrual Headaches
At-home treatments can be practical and effective for reducing period headaches. Here are some tips:
Hot and Cold Compresses
Use hot or cold compresses to soothe headache pain and inflammation.
Massaging your temples, neck, and shoulders can help reduce tension and pain.
Applying pressure to specific points on your body, such as the web between your thumb and index finger, can help ease headache pain.
Understanding Your Menstrual Cycle: Why Headaches Happen and How to Stop Them
Period headaches occur due to hormonal changes in the body during menstruation. Understanding your menstrual cycle and how it affects you can help you prevent future headaches. Here are some tips:
Track Your Cycle
Knowing when your period is coming can help you prepare for headaches by increasing your use of natural remedies or avoiding food triggers.
Practice Stress-Management Techniques
Stress management techniques such as meditation or yoga can help alleviate symptoms of headaches caused by stress.
Speak to Your Doctor
If your headaches are severe or chronic, speak to your doctor about treatment options. They may recommend prescription medication or other medical treatments.
Period headaches can be a challenge to deal with, but there are many natural remedies, dietary changes, and at-home treatments that can help. By incorporating some or all of the tips discussed in this article, you can reduce the severity and frequency of your menstrual migraines and live happier during your periods. Don’t hesitate to try out some of these remedies, and share your tips and tricks with other women who also suffer from menstrual migraines.