Hey Migraine Mentees 👋 

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

• Hormonal shifts—especially changes in estrogen and progesterone—are one of the most common and predictable migraine triggers…

• The drop in estrogen just before your period can lower serotonin, increase brain excitability, and make pain pathways more sensitive…

• Ovulation, perimenopause, and irregular cycles can also trigger attacks by amplifying inflammation and CGRP release in the brain…

• Tracking your cycle can help you predict “high-risk” days—allowing you to plan prevention strategies in advance…

• Balancing blood sugar, optimizing magnesium, improving sleep, and supporting estrogen metabolism (think cruciferous veggies) can all reduce hormone-driven migraines…

This week, we’ll break down the hormone–migraine connection—and show you how to work with your cycle to take control of monthly migraine flare-ups.

🧠 The Migraine Mentors

First time reading?! Sign up HERE.

In This Week’s Edition…

• 🥡 Weekly Take-Out

  • Meme of The Week - 👋 It’s Baaaaaack!

• 📸 Weekly TikToks

  • Hot Water Hack for Migraine Management

  • Could Your Migraines Be Coming From Your Neck?

• 🔈️ The Migraine Mentors Minicast - Podcast Series

  • Hormones & Migraines – Disrupting the Monthly Pain Cycle

• 📜 This Week’s Top Article

  • Why Riding The Menstrual Migraine Rollercoaster Doesn't Have To Be Your "Normal"

• 🍴 Migraine-Friendly Recipe of the Week

  • Warm Broccoli & Zucchini Mash with Fresh Herbs

🥡 WEEKLY TAKE-OUT

Meme of The Week

🥡 WEEKLY TIKTOKS

Hot Water Hack for Migraine Management

@doctorsood

Have you tried this? #migraine #migrainerelief #migrainetiktok

Could Your Migraines Be Coming From Your Neck?

@themigrainedoc

Could your migraines be coming from an issue with your neck?

🗞️ MIGRAINE MINICAST

🎧 Hormones & Migraines – Disrupting the Monthly Pain Cycle

🥡 Ever notice your migraines seem to arrive right on schedule—just before or during your period? You’re not imagining it…

🧠 This week, we’re unpacking the hormone–migraine connection, and why shifts in estrogen and progesterone can leave your brain more sensitive to pain, light, and sound.

Here’s what we cover in today’s episode:

• How the estrogen drop before your period can trigger migraines through serotonin and inflammation pathways…

• Why ovulation and perimenopause can be hidden danger zones for migraine sufferers…

• The role of hormones in CGRP release—a key player in migraine pain…

• How to track your cycle to predict high-risk days and stay ahead of attacks…

• Nutrition, sleep, and lifestyle strategies to smooth out hormone swings and reduce migraine frequency…

🧩 Whether you’ve been dealing with menstrual migraines for years or you’re starting to notice patterns in your 30s or 40s, understanding your hormonal rhythm can be a game-changer.

🎯 Tune in and learn how to work with your cycle—not against it—so you can take back control from your monthly migraine trigger.

👇 Tap below to listen now! 👇

📜 TOP ARTICLE

Why Riding The Menstrual Migraine Rollercoaster Doesn't Have To Be Your "Normal"

If you’re part of the ““lucky” percentage of the population where migraines seem to arrive right on schedule — usually before or during your period — this article is for you.

As we’ve discussed in the past, hormones, particularly estrogen and progesterone, play a powerful role in brain chemistry, inflammation, and sensitization to pain…

For many women, these monthly hormonal shifts are one of the biggest — and most predictable — migraine triggers.

And with that said, understanding this connection is the first step toward regaining control of your life and managing migraine symptoms.

🧠 Why Hormones Matter for Migraine

Estrogen and progesterone aren’t just “reproductive” hormones — they influence blood vessels, nerve function, and even neurotransmitter production like serotonin and dopamine.

Unfortunately for many women who struggle with migraines, sudden changes in these hormone levels can tip the scales toward a full-blown migraine attack.

Here’s how it works:

• Estrogen drops just before menstruation. This sharp fall affects serotonin levels, which can increase brain excitability and pain sensitivity.

• Progesterone changes throughout the cycle also impact inflammation and how your brain processes stress and sleep.

• Hormone fluctuations inherently amplify commonly known migraine pathways, including the trigeminovascular system (TVS) and CGRP (calcitonin gene-related peptide) release.

Sounds simple, right?!

This process explains why migraines often peak during:

• The two days before a period and the first two days of menstrual bleeding

• Ovulation, when estrogen briefly surges

• Perimenopause, when hormone swings become more unpredictable and yield altered levels of estrogen

⚖️ Why Perimenopause and Menopause Can Be Tricky

Perimenopause — the years leading up to menopause — is notorious for creating irregular, unpredictable hormonal patterns.

Sadly, this altered hormonal pattern usually means more frequent or intense migraines for those who are prone to them.

But here’s the good news…

Once you reach full-blown menopause and estrogen finally stabilizes at a lower level, some women can see their migraines improve or disappear entirely (#Blessed?).

There’s a caveat - If you’re on hormone replacement therapy (HRT), you need to know that the type and delivery method of estrogen can influence your migraine risk, for better, for worse…

🗒️ Practical At-Home Strategies for Hormone-Related Migraine

1. Track your cycle & symptoms

• A migraine diary can help you spot patterns. Knowing your “high-risk” days allows you to be proactive with prevention, especially if it’s in your control.

2. Consistently balance blood sugar levels

• Fluctuating blood sugar levels make hormonal changes hit harder. Eating balanced meals with quality protein, healthy fats, and adequate amounts of fiber can help keep things steady. Healthy diets influence inflammation, which affects the production of hormones.

3. Support estrogen metabolism

• Dark leafy cruciferous vegetables (like broccoli, kale, and Brussels sprouts), fiber, and adequate hydration (with electrolytes) can support your body’s ability to process and clear hormones efficiently.

• Too much belly fat can also negatively affect estrogen levels and hormonal production, so weight management is also a crucial part of the equation.

4. Optimize magnesium intake

• Magnesium plays a pivotal role in hormone regulation and migraine prevention. Magnesium glycinate or magnesium citrate are generally well tolerated overall, with magnesium threonate being the form that can cross into the brain. We suggest you take them all!

5. Focus on sleep quality and consistency

• Hormonal shifts can commonly disrupt sleep — and poor sleep is a top migraine trigger. Prioritize a calming bedtime routine, limit screen time, and maintain a consistent sleep schedule to improve your sleep habits before reaching for sleep medications.

6. Consider targeted supplements

• In addition to magnesium, we’ve clinically found most women benefit from riboflavin (B2), CoQ10, and omega-3 fatty acids to help reduce inflammation and stabilize brain function. We often suggest taking a methylated B complex to cover all your bases for the B vitamins.

🥼 When to Seek Professional Help & Get A Second Opinion

If your migraines continue to be frequent, severe, or not improving with these suggested lifestyle changes, it’s time to work with a clinician who understands the intricacies of hormones and their impact on migraines.

You need to find someone to help you address the true root causes — not just mask your symptoms…

At The Neural Connection, we specialize in personalized migraine treatment plans that address the nervous system, hormonal balance, and whole-body health.

If hormones are driving your headaches, we can help you create a treatment and personalized prevention plan tailored to your individual needs…

We’re here for you!

🧠 The Migraine Mentors

🍴MIGRAINE-FRIENDLY RECIPE

Warm Broccoli & Zucchini Mash with Fresh Herbs

🗒️ Ingredients

• 2 cups fresh broccoli florets (use within 24 hrs of purchase for lowest histamine)

• 1 medium zucchini, chopped

• 1 small white sweet potato, peeled and diced

• 1 tablespoon olive oil

• 1/2 teaspoon sea salt

• 1 tablespoon fresh parsley, chopped

• 1 teaspoon fresh thyme leaves

• 1–2 tablespoons water or low-sodium fresh chicken broth (optional, for blending consistency)

🌿 Optional Topping

• A drizzle of extra-virgin olive oil

• Chopped chives for garnish

✅ Directions

1. In a steamer basket over boiling water, steam broccoli, zucchini, and sweet potato for 8–10 minutes until tender.

2. Transfer vegetables to a large bowl or blender.

3. Add olive oil, sea salt, parsley, and thyme.

4. Mash by hand for a chunkier texture, or blend with a splash of water/broth for a creamier consistency.

5. Taste and adjust salt if needed.

6. Serve warm with a drizzle of olive oil and fresh chives.

📊 Why This Recipe Is Migraine & Hormone Friendly

🤍 Low in Histamine
Uses fresh, non-aged vegetables and avoids high-histamine seasonings or fermented ingredients.

💪 Supports Estrogen Metabolism
Broccoli is rich in indole-3-carbinol (I3C) and sulforaphane, compounds shown in research to help shift estrogen metabolism toward a more favorable profile.

💩 Gentle on Digestion
Steamed veggies are easier to tolerate for those with GI sensitivity, while sweet potato adds soothing fiber.

🥗 Balanced Nutrition
Provides complex carbs, fiber, antioxidants, and healthy fats—helping maintain blood sugar stability and reduce migraine triggers.

🩸 Blood Sugar Benefits
The combination of sweet potato, zucchini, and broccoli offers slow-release carbohydrates, paired with healthy fats to prevent post-meal spikes.