PMS and PMDD are conditions that affect many women, causing a range of physical and emotional symptoms in the days leading up to menstruation. While PMS is relatively common, affecting around 75% of women of reproductive age, PMDD is a more severe form and impacts about 3-8% of women. Both conditions can put a big damper on life.

One of the most debilitating symptoms reported by sufferers are headaches. In this PMS/PMDD series post, we will explore how they can cause cause headaches, the underlying mechanisms and strategies for relief.

About Headaches

Headaches are when there is pain in one’s head and/or face. They are common and can range from mild discomfort to intense pain. Depending on the person and pain level, they can also impact daily activities and overall well-being.

There are said to be over 200 different types of headaches which fall under primary and secondary categories. Primary ones are when the headaches are not a symptom of a medical condition. Secondary ones are when they are caused by a medical condition or medication.

The following are the most common types of headaches:

• Tension- These are said to feel like a tight band around one’s head. They can affect both sides of the head as well as the back of the head and neck.
• Cluster- These are attacks of sharp pain one side of a person’s head that lasts for a period of time, go away for a while and then come back.
• Sinus- This is when one has a dull ache behind their forehead, eyes and cheeks. They can also get pain on the bridge of their nose and their upper teeth might ache. It may be caused by a sinus infection or allergies.
• Migraines- These are a very severe form of headache that causes debilitating pain. The pain can last for days depending on the person. They also typically cause visual disturbances, nausea, vomiting and sensitivity to sounds.
• Dehydration- These are when you haven’t taken in enough fluids. The pain can be all over one’s head and typically get worse upon movement. It takes about an hour or so after drinking at least two cups of water to feel relief.
• TMJ- This comes from clenching and tension of the jaw. The pain can be felt around the temples, top of the head and cheeks.

The treatments can vary depending on the type, individual and severity. Usually lifestyle changes, OTC medications and prescription medications are used as treatments.

It’s important to pay attention to the type, frequency, and intensity of headaches, as they can be a symptom of different health concerns. Seeking medical advice is important if you have chronic and/or severe headaches/migraines.

About Hormonal Headaches

Headaches associated with PMS and PMDD can vary in intensity and duration, often adding to the overall discomfort and stress experienced during this time. Understanding the link between these hormonal changes and headaches is crucial for managing and alleviating symptoms effectively.

The following are some mechanisms of headaches associated with PMS/PMDD:

• Prostaglandins- These are substances that can cause inflammation and pain. Due to the increase of these during the PMS phase of one’s cycle-they can cause headaches/migraines in some people.
• Low levels of magnesium- It is said that women who are dealing with PMS or PMDD have too low levels of magnesium. Due to it being considered to help with muscle relaxation and nerve functioning- the absence of it might be the cause of muscle tension and headaches.
• Stress and lifestyle issues-Stress and factors such as poor sleep can cause physical problems that include headaches and migraines.
• Hormonal fluctuations- The hormones, estrogen and progesterone, fluctuate a lot during the luteal phase of the menstrual cycle. These affect the blood vessels and neurotransmitters which can then lead to headaches and migraines in some people.
• Genetics- It might come down to genetics causing the PMS/PMDD headaches in some people.

Strategies for Relief

There are some things one can do to get relief from their hormonal headaches. They are as follows:

• OTC medications- There are some medications that you can get at most stores that might help with the pain. These include Tylenol, ibuprofen, Aleve and Aspirin. Make sure to check if any of them interact with other medications you are taking and if you have any medical issues that might be affected by them.
• Sleep well- Getting a good amount of quality sleep is important as a lack of it can cause or worsen hormonal headaches. Check out some sleep hygiene techniques here.
• Yoga and/or massage-These two practices can help reduce tension and stress, both of which can cause headaches.
• Relaxation techniques- Not being relaxed can cause one to get headaches or migraines. Some relaxation techniques might be able to help. These include deep breathing, reading a book in a cozy environment, practicing meditation and more.
• Diet changes- Some people find hormonal headache relief when they decrease their intake of sugar, salt, carbs, caffeine and alcohol.
• Supplements- While there is not enough evidence behind them, many people have found relief in taking some of them. They include saffron, vitamin B6, calcium, magnesium, CoQ10, omega-3 fatty acids and vitamin B2.
• Acupuncture- There has been some evidence showing that acupuncture might help with pain. If you go this route, make sure to find a reputable provider that can perform it.

As stated before, it is important to seek care from a medical professional if your headaches and migraines are frequent and/or severe.

My Experience

I have always gotten headaches during the PMS part of my menstrual cycle. They tend to happen around 2-3 days before my period starts. I hate them!

The pain that I get is in my temples, the center of my forehead and the lower part of the back of my head. I would rate the pain level as typically being around an “8.” So they are definitely disruptive to my life if I don’t treat them.

My first go to strategy is to take Tylenol Extra Strength. Even though it barely works in my opinion, it does take the edge off somewhat and I really need that when the headaches strike. If the pain is bad enough to make me nauseous, I then take something for that (see my hormonal nausea post).

After taking medication, I then heat up two hot packs. I place one down on the bed and lay on it so that the back of my head is on it. Then, I put the other hot pack across my forehead. Doing this helps to further take the edge off.

The unfortunate thing is that the pain will continue on even after I do these steps but they make me able to handle it better. It usually lasts 24 hours.

In Conclusion

Remember, you are not alone when it comes to PMS and PMDD symptoms such as headaches. By understanding why it happens and learning about some strategies that might provide relief- you can regain control over your well-being during this time in your cycle.

Let me know in the comments if you get PMS or PMDD headaches and what you do to deal with them!

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