Hey Migraine Mentees 👋 

Today’s newsletter takes another 5 minutes to read—so if you’ve only got 60 seconds, here’s what you need to know:

• Estrogen changes before periods, after childbirth, and through perimenopause/menopause are common hot spots for migraines…

• Inflammation magnifies these hormonal swings, which is why anti-inflammatory strategies (like omega-3s, turmeric, CBD, etc.) can help to manage symptoms…

• Changes in progesterone and cortisol can also lower your migraine threshold, which is why you can’t just take one hormone and not have it affect others…

• Hormones influence key migraine pathways and can trigger Trigeminal sensitivity, CGRP-driven inflammation, and vascular changes that fuel throbbing pain cascades…

• It’s essential to track your cycle and eat an anti-inflammatory based diet containing dark leafy greens, seafood, and healthy fats like olive oil, while limiting ultra-processed foods and alcohol…

👩‍🦳 Since 80% of migraines affect women, this week’s newsletter is for the ladies…

And with that said, you are not stuck dealing with menstrual migraines forever just because you’re a female.

There’s a ton of treatment options available for you; You just need to figure out what works for you…

🧠 The Migraine Mentors

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👉️ In This Week’s Edition…

• 📰 Nerdy Migraine News & Research

  • The Latest Updates in the Migraine/Health & Wellness Community…

• 🥡 Weekly “Take-Meme-Out”

  • Hey Old Friend… 👋 

• 🗒️ Read This Now!

  • How Hormones Impact Migraine Symptoms

• 🍴 Migraine-Friendly Recipe of the Week

  • Oatmeal with Pear and Pumpkin Seeds

📰 NEWS AND RESEARCH

Hot Off The Press…

• 👀 Retinal migraines are scary as hell, especially the first time they hit. A 2024 cohort study found that nearly 50% of people with retinal migraines may go on to have some degree of permanent vision loss, which is why any vision changes during attacks should always be taken seriously.

• 👂 The ears may hold a surprising new pathway for migraine relief. A recent neuro-modulation study suggests that targeting ear‑related nerve pathways could help calm migraine activity (via the vagus nerve), opening the door to future treatments that don’t rely only on pills.

• 🔔 Ringing in the ears is common with migraine—but not “normal.” A systematic review found strong links between migraine, tinnitus, and hearing loss, underscoring that these symptoms deserve evaluation, not dismissal, especially if they’re new or worsening over time.​​​

🥡 WEEKLY TAKE-OUT

Meme of The Week…

🗒️ READ THIS NOW!

How Hormones Impact Migraine Symptoms

It’s that time of the month again… And of course, you feel a migraine coming on.

There’s a reason that your migraines seem to track your cycle, stress, and big life changes.

Understanding the hormone–migraine connection can help you anticipate flares and choose the right support and treatments without feeling blindsided each month.

🌀 The Hormone–Migraine Link and Why It Matters

Hormones are your body’s chemical messengers, shaping mood, energy, sleep, and even perceptions of pain.

For many of those who struggle with migraine (especially women), estrogen is often a key driver of attack frequency and intensity, especially when levels swing up or down.

We also know inflammation can disrupt estrogen balance and amplify symptoms.

♀️ Why Estrogen Is the Main Suspect in This Mystery

Estrogen naturally rises and falls across the menstrual cycle and different life stages.

And that’s completely normal…

But those hormonal shifts can prime the nervous system for attacks, particularly around estrogen drops and changes in estrogen levels.

These changes can intensify symptoms:

• Before periods (falling estrogen)

• During pregnancy (high estrogen; pattern may change)

• After childbirth (sudden estrogen drop)

• Perimenopause/menopause (irregular estrogen levels)

Inflammation is a common culprit for these fluctuations, which is why anti-inflammatories like CBD, Fish Oil, Turmeric, etc. can be such an effective way to manage these changes.

*Clinical Gem: Hormonal birth control can theoretically improve or worsen migraine symptoms depending on type and individual response to the medications, so it’s essential to work with your clinician to tailor it. Estrogen-containing contraceptives can potentially increase the risk of stroke in those with migraine with aura, so if you choose to take medications, progestin-only options may need to be considered.

🔄 The Other Hormonal Culprits — Progesterone, Cortisol & More

While estrogen gets the spotlight, other hormones like progesterone and cortisol also play a role in migraine development.

Progesterone - Often calming to the nervous system, but when progesterone levels fluctuate, some people can notice more attacks.

Cortisol - Stress hormone surges can heighten pain pathways and trigger stress-induced migraine.

🚧 How Hormones Affect Migraine Pathways

Hormones influence several migraine-related mechanisms in the body:

Trigeminal Nerve Sensitivity - Fluctuations in hormones can lower the threshold for head and face pain via the Trigeminal pathways.

Inflammation & CGRP - Hormonal shifts influence the release of neuropeptides like CGRP that promote inflammation and migraine.

Vascular changes - Hormonal changes can dilate or constrict blood vessels, contributing to throbbing pain and the migraine cascade.

🚨 Managing Hormonal Migraines

Understanding how hormones impact your migraine symptoms is the first step toward better management.

Here are some basic tips to get you started:

1. Track Your Cycle: Identifying patterns can help predict when migraine symptoms might occur.

2. Potential Supplements: Magnesium, Vitamin B2 (Riboflavin), and Omega-3 Fatty Acids have shown promise in reducing hormonal migraines.

3. Look Into Your Birth Control: If migraine symptoms continue to worsen, discuss alternative options with your healthcare provider.

4. Stress Management: Since excessive cortisol release can exacerbate migraine symptoms, incorporating stress-reducing activities like yoga, meditation, or regular exercise can help.

5. Nutrition & inflammation: Emphasize anti-inflammatory patterns (leafy greens, seafood, olive oil), limit ultra-processed foods, and avoid drinking alcohol.

*Clinical Note: Some supplements can interact with medications (e.g., anticoagulants, antihypertensives) and pregnancy/breastfeeding should require special consideration. Always discuss your supplements with your provider!

❤️‍🩹 Knowledge is Useless Without Application… So Use It!

Hormonal migraine can feel unpredictable, but with awareness, tracking, and targeted strategies, you can get ahead of patterns and reclaim your routine.

You’re not alone, and there are multiple paths to relief, so you just need to figure out what works best for YOU!

And more importantly, find a provider who is willing to work with you to create a personalized care plan tailored to your needs…

🧠 The Migraine Mentors

🍴MIGRAINE-FRIENDLY RECIPE 

🥣 Oatmeal with Pear & Pumpkin Seeds

🍽 Ingredients (1 serving)

• 1/2 cup old-fashioned oats (gluten-free if needed)

• 1 cup water or unsweetened oat milk

• 1/2 ripe pear, diced (peeled if sensitive)

• 1 tbsp raw pumpkin seeds

• 1/4 tsp cinnamon (optional)

• 1 tsp maple syrup (optional)

👩‍🍳 Instructions

1. In a small saucepan, bring water or oat milk to a gentle boil.

2. Stir in the oats and reduce heat to low. Cook for about 5–7 minutes, stirring occasionally, until thickened.

3. Remove from heat. Top with diced pear and pumpkin seeds.

4. Add a sprinkle of cinnamon or a drizzle of maple syrup if desired.

5. Serve warm and eat fresh — avoid storing leftovers to keep histamine low.