How I Prevent Period Migraines
Getting migraines around or during your period is more common than you might think. Also known as menstrual migraines, they can appear for many reasons. I experience menstrual migraines most due to the fluctuations going on for me during that time. It can be a difficult experience to manage when it creeps up. Here are 3 ways I have learned to manage my menstrual migraines.
01. Get Enough Sleep
When I experience migraines during my period, I make sure to reserve more time in my schedule to prioritize sleep. This looks like setting an alarm on my phone or starting my skincare routine earlier to serve as reminders to go to bed sooner.
02. Limit Screen Time
My migraine pain worsens when I am around or have to look at a lot of light. To prevent this, I try to limit as much screen time as possible. If you have trouble staying off your phone, I recommend downloading the Screen Zen app! It is a free "app-blocking" app that prevents access to apps on your phone that can be found on the App Store. This is especially useful for me before bedtime because I am guilty of scrolling on my phone right before bed.
03. Stay Hydrated
I know that dealing with a migraine can be one of the most frustrating experiences to go through. I try to manage it by making sure I stay hydrated. There are a lot of things I know I can't do but just to ride the wave, but I know I can drink more water. I like to add lemon, strawberry, mint, and basil to my water to keep myself hydrated throughout the next few days.
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Menstrual migraines, also known as hormonal migraines, affect many women due to the fluctuations in hormones that occur during the menstrual cycle. These migraines can be debilitating, but understanding their triggers is key to managing them effectively. One main trigger is lack of sleep. Sleep deprivation can heighten migraine frequency and intensity. Therefore, establishing a consistent sleep schedule is vital. Creating a bedtime routine that promotes relaxation can enhance your sleep quality. This could include activities like reading, meditating, or light stretching. Limiting screen time is also critical, especially before bed. Blue light emitted by screens can aggravate migraines, making it harder to fall asleep. Consider using apps that reduce blue light emission in the evening or set aside your devices an hour before sleeping. Staying hydrated is often overlooked but is imperative for preventing migraines. Dehydration can trigger headaches and migraines. Aim to consume at least 8, 8-ounce glasses of water daily. Adding fruits and herbs to your water, like lemon and mint, can make hydration more enjoyable and enhance the flavor. Additionally, keeping a migraine diary may help identify personal triggers such as specific foods, stressors, or hormonal changes, allowing for better management strategies tailored to individual needs. Speak with a healthcare provider for personalized advice on preventing menstrual migraines effectively.
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