Hormonal changes during menstruation are driven by fluctuations in the hormones, oestrogen and progesterone levels, which help to regulate the menstrual cycle. At the beginning of the cycle, oestrogen levels increase to stimulate the growth of the uterine lining and prepare the ovaries to release an egg. Midway through, during ovulation, oestrogen levels peak and the luteinising hormone (LH) increases, thereby, triggering the release of a mature egg.

After ovulation, progesterone levels increase to maintain the uterine lining in case of pregnancy. If fertilisation doesn’t happen, both oestrogen and progesterone levels drop, causing the uterine lining to shed and resulting in menstrual bleeding. This cycle of hormonal shifts can cause physical and emotional symptoms, including bloating, fatigue, mood swings and cramping.

Hormonal changes during the menstrual cycle can also trigger headaches and migraines for a lot of people. The drop in oestrogen levels can trigger headaches a few days before or during the early days of the period.

Also, prostaglandins which are hormone-like substances that are involved in pain and inflammation can aggravate headache pain. The combination of these hormonal changes can lead to varying levels of headache intensity, with some people having mild discomfort and others severe.

Drinking plenty of water helps to reduce the severity of headaches as dehydration can worsen headaches. Aim for at least eight glasses daily, especially during your period. This can help you stay hydrated and reduce symptoms.

Eating foods that are rich in nutrients can help to stabilise blood sugar levels, like whole grains, fruits and vegetables. These eventually help to reduce headache frequency. Avoid processed foods and sugary snacks, which can trigger headaches or aggravate symptoms.

Although caffeine can sometimes help manage headaches, excessive intake can be the cause of headaches. Limiting caffeine or reducing it around your period can help prevent headaches.

Magnesium is important for reducing menstrual migraines. Taking a magnesium supplement before and during your period can help reduce headaches as magnesium deficiency is linked to migraines.

Place a cold pack on your forehead or neck as it can help numb headache pain and reduce inflammation. The cooling effect can give you quick relief from menstrual headaches.

Getting enough sleep can help to reduce the frequency and severity of headaches. Aim for 7-9 hours of sleep every night. This helps to stabilise hormonal levels and reduce headache triggers.

Stress is a common trigger for headaches, especially during menstruation. Techniques like deep breathing, meditation or gentle yoga can help manage stress, reduce tension in the muscles and prevent headaches.

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