Bottom Line

For many women, monthly menstruation also means monthly migraines. Hormonal changes play a big role, but diet, physical activity, hydration, and stress levels all influence how severe these headaches can be.

While pregnancy or menopause can end menstrual migraines, most women need more practical ways to find relief. The good news is there are steps you can take to make each month easier.

Why It Matters

Menstrual migraines are often triggered by changes in oestrogen and progesterone. These hormonal shifts can affect how sensitive your nervous system is to stress, pain, and inflammation.

New research recommends chiropractic adjustments as part of an evidence-based approach to managing migraine headaches. Regular adjustments can:

  • Reduce stress on the muscles that support your neck

  • Improve range of motion in the cervical spine

  • Lower stress levels that worsen hormonal imbalance

When combined with healthy lifestyle habits — staying active, keeping hydrated, eating well, and managing stress — your body is better equipped to adapt to monthly hormonal changes.

Hormones and Headaches: Quick Facts

  • Hormonal changes cause menstrual migraines for millions of women worldwide

  • Stress strongly impacts hormone balance and can make migraines worse

  • Chiropractic care is recommended in evidence-based guidelines for reducing migraine pain

Self-Help Steps You Can Start Today

1. Support Hormonal Balance

  • Eat regular meals with protein and healthy fats to stabilise blood sugar

  • Avoid skipping meals, which can trigger migraines

  • Limit caffeine and alcohol, both of which may worsen headaches

2. Stay Active

  • Gentle exercise like walking, yoga, or swimming helps regulate hormones and reduce stress

  • Aim for at least 30 minutes of movement most days

3. Manage Stress

  • Stress can amplify hormonal shifts that trigger migraines

  • Practice relaxation techniques: deep breathing, meditation, or journaling

  • Keep a consistent sleep schedule to support hormone balance

4. Hydrate Well

  • Even mild dehydration can increase migraine frequency

  • Aim for 1.5–2 litres of water per day, especially in the days before your period

5. Track Your Cycle

  • Keep a simple journal of your period, stress levels, diet, and migraines

  • Patterns often emerge that help you prepare and reduce triggers in advance

Next Steps

Living with monthly migraines doesn’t have to be your normal. Small changes in lifestyle combined with chiropractic care can reduce their intensity and frequency.

At Structural Chiropractic in Hastings, we focus on restoring healthy spinal motion and reducing stress in the nervous system. This gives your body a better chance to adapt during monthly hormonal changes.

If you’ve experienced menstrual migraines, we’d love to help you explore natural solutions. Taking steps now may prevent the cycle from repeating month after month.

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