Menstrual Migraines... Are they linked to your gut and low iron? A naturopaths approach
Are you struggling with migraines that tend to coincide with your cycle? A recent study showed a link between low iron and menstrual migraines/headaches.
90% of women who experienced menstrual migraines have low iron storage levels in the body. Believe it or not it's one of the most common nutrient deficiencies that I see in my naturopathic clinic even in women who are meat eaters.
If you’re struggling with menstrual migraines there are several factors that need considering. Getting to the bottom of the why can help you manage your symptoms and improve your health outcomes, and hopefully avoiding the long term use of pain killers.
Checking your current iron levels by running a complete iron study, this is something you can run with your naturopath or GP. These levels should be checked yearly at the very least if you’re still menstruating.
Poor gut health- This is key for a number of reasons. Mainly for the absorption of iron itself, if your gut is inflamed, or you have low stomach acid you may not be digesting and absorbing iron effectively.
Poor gut health can also lead to poor or low neurotransmitter production, the building of many key neurotransmitters like serotonin and dopamine start in the gut, if your gut’s inflamed it’s likely going to impact your brain.
If you have end of period migraines or headaches- this can point to a low iron level as being a contributing cause.
Are you perimenopausal? Migraines are common in the peri menopause phase when oestrogen and progesterone take a dive and your brain is significantly impacted my these hormone drops.
Other symptoms to look out for when it comes to menstrual migraines and headaches that are linked to iron deficiency or low iron stores:
Dizziness
low blood pressure
Weakness and general fatigue (at any time but especially during your monthly bleed)
Dry skin
Hair loss
Shortness of breath (remember iron is responsible for carrying oxygen around your body in your red blood cells)
Low iron levels are becoming more and more common as gut health is deteriorating from the environmental assaults, like anti-biotic use, long term pharmaceutical use and poor diets.
Please don’t assume just because you’re eating red meat your iron levels are good, as a first port of call I will often check iron and key to note ‘normal range’ on pathology results does not mean ‘optimum’ for health, so having a functional doctor or naturopath look over your results can help shed light on your current levels and status.
Look at serum ferritin levels on your blood results. This is the stored form of iron, understanding this level will help give you a clear idea of how much of the active form of iron you have present.
If you have any autoimmune conditions, heavy bleeds or have recently had a baby all can significantly reduce your iron stores and warrant a closer look.
Should I be taking iron supplements?
Many of the commonly prescribed iron tablets on the market can cause constipation and aren’t all that well absorbed by the body.
You also want to avoid taking too much iron as this can lead to other health issues, so test first and then address any gut issues before you rush out to buy over the counter iron supplements.
How can I improve my gut function to improve my migraines?
Please note that chronic gut inflammation can lead to poor digestion of several nutrients that are essential for building your hormones. Primarily fats, so a poor digestive system can lead to hormonal imbalances long term.
You want to start considering any gut symptoms like, constipation, loose stools, bloating, excessive farting, abdominal discomfort and the list goes on. It never ceases to amaze me how many times I ask my patients about their bowel movements and they say they’re normal only to dig a little deeper to find in fact there has been a long standing constipation issue that they’ve just learned to live with.
So take a closer look at the possibility that your gut and microbiome health may well be contributing to a bigger picture of hormonal imbalances and migraines.
You may want to start decreasing the amount of inflammatory foods you’re consuming… things like:
Gluten
Dairy
Eggs
Sugar
Corn
The above are very common allergens that cause a low grade chronic inflammation in the gut and ultimately impact your ability to build healthy hormones and maintain a healthy menstrual cycle. Note I said decrease not eliminate, every body is different and so the goal is to uncover your own food sensitivities and focus on those
How can I tell what might be causing my migraines?
Work with a naturopath who can take a thorough case history and take a deep dive with you to understand the contributing factors in your migraine picture. Including food sensitivities and the possibility that your gut is impacting your hormones. They will also be able to unpick the complex hormonal picture that may be a contributing factor for you.
Getting to the bottom of the cause is key to getting long term improvements in your migraines. Don’t give up, you can get respite from migraines and reduce their severity and occurrence with a little bit of digging and work.
Herbal medicines that have been found to help with headaches and migraines?
Feverfew
Several studies have found that feverfew can be useful as a prophylaxis for headaches and migraines. It is one that can be taken as a herbal extract or in capsule form with very low risk.
Curcumin
Lots of attention given in recent time to this particular herbal medicine. Curcumin has been found when prescribed in conjunction with fatty acids to potentially be a good migraine prevention. Important to note that there are several herb- drug interactions with this one so you want to consult with your naturopath before commencing supplements.
Willow Bark
Best know for its application in arthritis hundreds of years ago this herb has been prized for its application in many conditions where there is pain and inflammation, including in migraines and headaches. Its the herb which gave birth to the common drug today we call ‘aspirin.’ Best consult with your naturopath or herbalist before starting this one again safety is key.
Valerian & Lavender
These two are commonly known for their application in insomnia, and while I would say they’re starring role really is in calming and soothing the nervous system, they can also work beautifully for those who are finding that their migraines have a strong nervous system component.
You can take these in tea form but if you’re looking for maximum impact on the migraine front than a herbal extract if probably going to be your best bet.
Hopefully this article has shown that there is no such thing as a stock standard migraine with several factors needing to be evaluated. I didn’t get the chance to cover some of the very useful nutrients and amino acids that can have a significant impact on reducing frequency and intensity of migraines. I’ll be back with a follow-up post.
If you have any questions please feel free to book a complimentary call with me below and we can have a chat about your main concerns and if it’s something I can help with.