Do you also regularly have a headache just before or during your period? It's a common problem. In fact, for many women the monthly discomfort is not only limited to stomach cramps and cravings, hormonal headaches can also be an annoying complaint. In this blog, we will tell you more about this monthly ailment.
Period headache: what is it?
Common symptoms before and during menstruation include having bloating, uncontrollable cravings, sore breasts and abdominal cramping. But for many women, it doesn't stop there and they struggle with throbbing headaches monthly around menstruation.
The cause of this is the hormone estrogen. This hormone drops just before the start of your period which causes increased sensitivity to pain. In addition, low estrogen levels can cause blood vessels to constrict and before you know it, you're camping with a big headache.
Other possible causes for headaches around menstruation are extreme blood loss, inferior sleep and dehydration. So taking good care of yourself and supporting your hormones is essential. But how do you do that?
Hormonal headache relief
Preventively taking good care of yourself and your hormone balance can significantly alleviate symptoms around your period. That's why we like to share 6 practical tips to keep your hormones in balance:
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Pay attention to your nutrients
Are you aware of what you eat and drink in a day? And how often do you eat? The composition and frequency of your meals is very important for your hormonal balance. Leaving out foods such as sugars, coffee, alcohol and processed foods is advisable to get and keep your hormones in balance.
Instead, drink at least 1 to 1.5 liters of water or herbal teas per day and make sure you have at least 500 grams of vegetables per day, preferably organic.
Finally, there are specific supplements you can take to support your hormones. You can think of vitamin B6, which helps regulate hormone activity. And zinc also contributes to normal hormone balance.
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Move!
Adequate exercise is also important for good hormonal balance. This is because when you exercise, various hormones are activated such as endorphins, dopamine and serotonin - all hormones that make you feel good.
Does this mean you have to use dumbells every day from now on? No. Walking, swimming, yoga and cycling are also fine forms of exercise to regulate your hormone balance!
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Prioritize your sleep
Too little sleep or poor quality sleep affects your hormone balance. So a good night's sleep is essential. Make sure you get enough rest and relaxation before you go to sleep; this will improve your sleep quality.
Try to reduce screen use after 8 p.m. or use blue-filter glasses. A nice meditation or gratitude exercise can also help you switch off and go into the night stress-free. When you experience stress, your body produces the stress hormone cortisol, which interferes with the production of the sleep hormone melatonin and does not help your hormone balance.
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Avoid toxins as much as possible
Healthy diet, adequate sleep and exercise are things that positively affect your hormone balance. But there are also things that can actually worsen a hormonal imbalance. You can think about smoking and drug use, but less obvious habits and products can also unbalance your hormones. This has to do with toxins.
Toxins are toxins that damage our body, brain and hormone balance. Toxins cost your body an enormous amount of energy to break down. You can better use this energy to get and keep your hormones in balance.
If you want to learn more about toxins, download our free e-book on the subject here!
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Contrast enough relaxation with your stressful moments
Already stated above, stress is toxic and disastrous for your hormone balance. So try to reduce or even avoid it as much as possible.
As humans, we are built to manage an average of 20 minutes of intense stress, followed by at least 5 minutes of relaxation. However, our stress moments nowadays often last much longer and we hardly give our bodies time to recover. As a result, our parasympathetic nervous system remains activated almost continuously, leaving us exhausted and experiencing many complaints.
So stress is really not a bad thing, but put more than enough relaxation in return to quell hormone-related symptoms, such as period headaches.
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Beware of xenoestrogens
Xenoestrogens are also called "pseudohormones. They behave like hormones, but in fact they are not. Xenoestrogens are chemical substances that you ingest through your metabolism, your skin and your lungs. You can get these substances through your food, cosmetic products and polluted air you breathe. And once these xenoestrogens are in your body, they can wreak havoc on your hormone balance (and other internal processes)!
Tips to minimize contact with xenoestrogens:
- Choose organic fruits & vegetables whenever possible
- Do not store food in plastic containers but use storage containers made of glass or stainless steel
- Never warm your food in plastic or drink hot drinks from plastic cups
- Use natural cosmetics and household items as much as possible
- Bring your own fabric fruit and shopping bag
