If you deal with hormonal migraine attacks, you probably know that they can feel different from your usual attacks.
For me, they're by far the hardest.
They're stubborn, they can leave me feeling completely wiped out, and sometimes I'll have an attack that lasts three to five days around my period.
As someone who lives with migraine attacks and is also a mom of two, I've learned that I can't always control whether a hormonal attack shows up. But I can be more intentional about how I prepare for that time of the month.
Over time, I've developed a few routines that help me feel a little more prepared and make those difficult days more manageable.
Here are five things I do when I know a hormonal migraine attack may be coming.
1. I create a calming nighttime ritual
By the end of the day, I'm often overstimulated enough already.
Between being a mom, working, taking care of the house, and just existing in a world that can feel pretty loud and busy, I don't want to go straight from full speed into bed.
So when I'm approaching my period, I try to be more intentional about creating a calm nighttime routine.
Sometimes I'll get into bed about 30 minutes early and read a book. Sometimes I'll listen to music. And sometimes I don't do anything at all. I just lie there and rest.
The goal isn't a complicated nighttime routine. It's simply giving myself a little space to slow down before sleep.
This is especially important for me because lack of sleep is one of my migraine triggers. If I can protect my sleep, I want to do everything I reasonably can to give myself that opportunity.
2. I focus on magnesium-rich foods
Around my period, I try to include more foods that are naturally rich in magnesium.
Some of my go-to options include:
- Spinach and other leafy greens
- Kale
- Pumpkin seeds
- Nuts
Why magnesium?
Magnesium has been studied in connection with migraine prevention, and research has also looked specifically at its potential role in menstrual migraine. It's one reason I like being intentional about including magnesium-rich foods in my diet, particularly around the time when I know I'm more vulnerable to an attack.
For me, this isn't about eating a "perfect" diet or believing that one nutrient will prevent a migraine.
It's simply one small part of my overall approach to taking care of myself.
3. I start preparing before the migraine attack hits
One of the biggest changes I've made is that I don't wait until I'm already in the middle of a migraine attack to pull out my toolkit.
I start paying more attention to my routine about a week before my period.
For me, that might mean reaching for my Minty Mellow Balm and incorporating it into my routine around my temples, forehead, and other areas where I tend to carry tension.
I continue using my familiar migraine-support tools throughout my period.
It's less about trying to prevent the hormonal changes themselves and more about making sure my tools are already within reach when I need them.
I don't want to be searching for something to help when I'm already dealing with head pain, fatigue, and sensory overload. I'd much rather have my little toolkit ready to go.
4. I try not to add additional triggers
This is probably one of the most important things I can do.
I can't control the hormonal changes happening in my body, but I can try to avoid piling additional triggers on top of them.
For me, that means paying particular attention to three things:
Sleep
Getting enough sleep is huge for me. If I know I'm entering a time when hormonal migraine attacks are more likely, I try to protect my sleep as much as I can.
Hydration
I make an effort to drink enough water throughout the day rather than waiting until I'm already feeling thirsty.
Regular meals
I also try not to let myself go too long without eating. When I'm busy, it's easy to skip a meal or forget to eat, but I know that isn't helpful for me.
None of these things is a cure for hormonal migraine.
But I've learned that when I'm already dealing with a major trigger, I don't want to create another one if I can help it.
5. I say "no"
Sometimes a lot. 😅
This is probably the one I struggle with the most.
When I'm approaching my period, I don't necessarily want to cancel everything or completely change my routine. I still have kids to take care of, work to do, and life to live.
But I've learned that there's a difference between maintaining my normal routine and overloading myself.
So I try not to pack my calendar with too many plans or obligations during this time.
If I can skip something that's unnecessary, I do. If I can make a day a little less busy, I try to.
Because for me, exhaustion and overstimulation can be enough to push me toward an attack on their own.
Sometimes saying no isn't about being antisocial or unproductive.
It's about recognizing that my body needs a little more margin right now.
My goal isn't to prevent every hormonal migraine attack
I wish I could say that I've found the perfect formula for stopping hormonal migraine attacks.
I haven't.
Sometimes I do everything "right" and still end up with a three-day attack.
But preparing has changed how I approach those attacks.
Instead of waiting until I'm already miserable and then trying to figure out what I need, I try to recognize the pattern and give myself a little more support beforehand.
I prioritize sleep.
I eat regularly.
I stay hydrated.
I make my environment calmer.
I keep my migraine toolkit nearby.
And I give myself permission to say no.
Build your own migraine toolkit
Everyone's migraine experience is different, and what feels helpful for me may not be what works for you.
At Ruhewell, I've created natural migraine and headache-support products that I personally reach for when I need a little extra comfort during difficult days.
From topical balms and nasal inhalers to shower steamers and other sensory-support tools, the goal is to give you options so you can create a migraine toolkit that works for your routine. We can help you build your own migraine toolkit!
A note from Ruhewell: This article is based on personal experience and general wellness information and is not intended to diagnose, treat, cure, or prevent migraine attacks or any other medical condition. Everyone experiences migraine differently. Please talk with your healthcare provider about your individual symptoms and treatment options.
