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Of the numerous symptoms that are sometimes associated with menopause, migraines may be the hardest to understand. For women interested in good nutrition and overall good health that also suffer from migraines, finding the best diet during menopause may be particularly difficult. Women face a number of challenges at this time in their lives; dealing with menopause migraines is just one of them.

Millions of women suffer from migraine headaches. Menopause can be good news for some and bad news for others. It appears that changing hormonal levels trigger migraine attacks in those that are susceptible. Women suffering from monthly or menstrual migraines find that they have fewer headaches during menopause and post-menopause as hormone levels become lower, but more stable. On the other hand, women who only had migraines during puberty, when hormonal levels were changing drastically, sometimes see them return during menopause and the years leading up to menopause, because, once again, hormone levels are changing. Many women note a relationship between their menstrual cycles and migraine headaches, experiencing more headaches on the days of the cycle when estrogen levels are at their lowest. Logically, this relationship caused researchers to suspect that low levels of estrogen triggered the headaches. The current thinking, for several reasons, is that the sudden change in hormonal levels is the trigger. Researchers testing this theory showed that when dosages of supplemental estrogens were suddenly stopped, women had migraine attacks.

Doctors have noted an increase in migraine attacks among women taking birth control pills containing high doses of estrogen. Likewise, women using hormone replacement therapy have seen increased migraine attacks. No one knows exactly what effect estrogen and other hormones have on the neural pathways in the brain or on the chemicals that transmit signals among them, but it is clear that there is an effect. Avoiding menopause migraines will likely require an individual approach to treatment, recording personal triggers and making adjustments in medications.

There are several things to take into consideration when choosing the best diet during menopause. Migraines can be triggered by different foods and beverages. Many of these are personal triggers, only affecting a small number of women. Some of the foods and substances that commonly trigger migraines include caffeine, chocolate, and the food preservative MSG, aged cheeses, alcohol, and food additives known as nitrates found in hot dogs, pepperoni and other preserved meats. Either excess caffeine consumption or withdrawal from caffeine can trigger migraines. If you normally drink a cup of coffee every morning and then suddenly stop, you may have a migraine attack.

The best diet during menopause for heart health is one that primarily consists of fruits and vegetables, using meats as a side dish. A whole grain, such as oatmeal, which is high in dietary fiber and low in fat, is also a good choice. Most of the sandwich bread that you see in the grocery store is wheat flour, not whole grain. Even, if it says whole grain on the label, check the ingredients. You want the main ingredient to be a grain, such as oats. Wheat flour also contributes to bloating and irregularity in women over 40.

The best diet during menopause for the prevention of osteoporosis should include lean sources of calcium. Fat free cottage cheese and skim milk are good choices. Calcium supplementation is good insurance for bone health, but be sure to include adequate amounts of vitamin D and magnesium. Else the body cannot properly absorb the calcium. A good dietary supplement for women during menopause can increase energy and overall sense of well-being.

Another dietary consideration for the prevention of menopause migraines is tryptophan, an amino acid found in many foods, including oats, bananas, milk, yogurt and cottage cheese. Not to be confused with triptans, which are prescription drugs sometimes prescribed to prevent menopause migraines and cluster headaches, but a dietary component with a similar action. 5-HTP is a form of tryptophan that is included in some dietary supplements designed specifically for women. For more information about 5-HTP or for general information about menopause, please visit the Menopause and PMS Guide.

About the Author

Patsy Hamilton was a health care professional for over twenty years before becoming a freelance writer. Currently she is writing a series of articles about women's health. Read more at http://www.menopause-and-pms-guide.com.

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