That's why you have headaches with your periods

Whether you suffer from migraines or occasional headaches, you know how much a beaten head can be unbearable. And for some, there is a moment in the month when you can expect this problem.

As if cramps, cravings and a panicked mood were not enough, according to one study, the risk of developing a crisis in the two days following a migraine is 71%. Ouch.

And migraineurs are not the only ones who have headaches throughout their menstrual cycle. "Women can experience hormonal headaches that are not related to migraine before their menses," said Jolene Brighten, hormone expert and author of Beyond the pill.

Unfortunately, these headaches are a reality for some people who have their period. But do we have to accept them? Not necessarily.

Understanding why something is happening is often the first step to remedy it. Ellen Vora, a psychiatrist and women's health specialist, told HuffPost that there is not necessarily a simple explanation for when you have a headache when you're menstruating, but that hormones are one of the main culprits.

"Some of the key factors are that hormonal changes affect everything, including the tendency for blood vessels to contract or dilate, which can have an impact on headaches," she said.

Brighten added that estrogens in particular play an important role in the headaches of the period. "Headaches can be caused by an excess of estrogen during the luteal phase – the weeks before your period – or by the loss of estrogen, which triggers your period," she said.

While there is no guarantee that you can stop these pesky headaches around your periods before they occur, there are preventative measures you can take throughout the month that may be helpful.

Brighten's suggestion? Do a simple diet and complete some adjustments. Magnesium-rich foods – think green vegetables, nuts and avocados – canhelp reduce the frequency or severity of headaches, "she said.

Vora was in agreement with the Magnesium tip, noting that when women had a magnesium deficiency, the symptoms around their menses were much worse. "The body has an increased need for magnesium because of the contraction of the uterus during menstruation," she said. "It ends up extracting magnesium from the rest of the body, which can create muscle tension. Tension in the muscles of the neck and small muscles around the forehead, temples and scalp frequently contribute to headaches. "

Vora also recommended doing some exercise. His favorite? Pilates As headaches can come from muscle tension, she said, any exercise that strengthens the core and leads to better posture can be very helpful.

"And do not forget to work on reducing general stress," she said, adding that some people felt that acupuncture was helpful. You can also try other stress reduction techniques such as reading, walking, talking to a friend or anything that suits you.

Of course, sometimes even the best-planned preventative measures do not work, leaving you stuck with an uncomfortable headache. It is safe to take painkillers such as ibuprofen from time to time, as long as you do not overdo it. Brighten said that other natural solutions can also work.

"It may seem obvious, but making sure you are well hydrated and getting enough sleep can help prevent headaches," she said. "Ginger has proven to be as effective as over-the-counter NSAIDs. The application of hot or cold compresses can also help some women get relief. "

If your problem is specific to migraine, there is analgesics specific to migraine and even preventative medications that you can take regularly. And according to the National Migraine Foundation, practice "hygiene of headaches"Can help a little – get regular exercise, eat regular meals, get enough sleep and reduce stress.

Michelle Cady, New York-based health coach and author of Take care of yourself in the city, said that she has Customers who come to complain about menstrual headaches all the time. She also recommends them to try to get a little more magnesium through their sweet tooth.

"Dark chocolate is an excellent source of magnesium, which I like to call the natural mineral relaxing," she said. "If in doubt, go to bed early, eat dark chocolate – 75% or more – curl up in a dark room and let your body rest."

This sounds like prescriptions that are worth following.

"Living with" is a guide for navigating conditions that affect your mind and body. Each month, HuffPost Life will tackle real problems by providing different stories, tips and ways to connect with others who understand what it is. In April, we cover migraines and headaches. Do you have an experience to share? Email [email protected].