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Are you plagued by headaches in the week leading up to your period?  Are you sick and tired of being laid out or having these headaches interfere with your busy life?  

You have enough going on without having something weighing you down, or that you dread every month.  I want to have the week prior to your period be pain-free and allow you to live your best life! 



I know you have a million balls in the air at a time!  I believe that you have tried things before and nothing has worked!  Who has time to flip through the web and find a strategy that may or may not work this time?  

I know you are busy, and you’ve only been presented medications when you ask your doctor or gynecologist. Why?  Because there is no other option? No, it’s just that you haven’t found the right place.

I understand, because I’m a busy working woman, and mom and I balance a ton of different hats!  Sometimes it just takes one more thing and then I’m in overwhelm, like you!

I want to help you make your life the best it can possibly be.  And anyone who has had a debilitating headache or migraine will tell you that life STOPS when it occurs!

“You deserve more!!”

Here is a step by step approach to preventing the headaches that stop you in your tracks every month!



DUMP THE TRIGGER FOODS: Avoid GLUTEN, DAIRY, AND CERTAIN FOODS which contain tyramine, found in certain  aged and fermented foods like old cheeses, smoked fish or processed meats. I recommend you avoid these all for at least 30 days, through at least 1 menstrual cycle, but preferably 2 to have best results.

If you are plagued by full-blown migraines, I really urge you to try this. There are tons of resources online for Paleo or Elimination Diets, and eating gluten and dairy free.

It is amazing how many other nagging health issues, like bloating, gas, foggy brain or period problems can clear up with just removing these foods from the diet for at least a month.



BUMP UP YOUR MAGNESIUM: Magnesium is a mineral best known for it’s soothing and calming action on your nervous system.  It is available to us through certain foods, especially most nuts, seeds and those leafy green vegetables (OF COURSE!).

However, the high amounts of stress we are exposed to cause or bodies to excrete (or dump) magnesium from our systems. So, let’s bump it up through supplementation and topically as well!  

The form I recommend to take orally is called magnesium chelate (magnesium glycinate). Take 300 mg directly after eating. If you feel a migraine coming on, you can also take an EXTRA dose.

You can also absorb some magnesium topically.  An inexpensive and totally relaxing way is to take an epsom salt bath.  Epsom salts are available at most pharmacies and even grocery stores.  Get some bath time going, at least once a week!!



Increase your Vitamin B2 (riboflavin). This common B-vitamin has been shown in some clinical studies to reduce the frequency of migraines by up to 50%.  Since B-vitamins are water-soluble, it means you can’t really over do it on it--you’ll just pee the extra out!

For many people, your urine will take on a more yellow color shortly after ingesting. Try 400mg twice a day!



Get your estrogen and progesterone well-balanced.  This takes a comprehensive approach and is best worked on with a functional medical provider, or naturopath.  However, you can take steps to balance your hormones yourself! If you suffer from premenstrual migraines, using over the counter, or compounded progesterone (from a provider listed previously) can immensely help!  

Use the cream at bedtime throughout the time you usually get your monthly migraines (typically from 5 days prior to period through 2 days into your flow).  If a migraine is impending, take a second dose to prevent it. An over the counter progesterone cream I recommend is found in most health food stores and online called Emerita Pro-Gest®.

Use the smallest dose, ¼ teaspoon nightly as directed on the days of your cycle above. Follow directions on the product for application and use at bedtime, as it can make you sleepy! Yay!  If you experience breast tenderness, you may want to use an even smaller dose to start with.



Hydration! I left this tip for last but not because it’s least important.  I left it last mostly because I didn’t want you to get turned off by reading the first tip and see “Drink more water!”  Why? Because I know you’ve heard this before, and I know you are trying to drink more water.  

The reality is though--it’s freakin’ hard sometimes!!  I get it!  Remember, I am right there with you in the busy life!!  My tip--get yourself a glass water bottle.  

I use ones made by LIFE FACTORY and have a couple different sizes for ease of use, depending on my day.  I was even gifted one with a straw that honestly helps me drink as I multi-task on the computer.  I know, sad, but let’s be real here!  

You want a glass water bottle so you are not ingesting plastic (it will disrupt your hormones further!) even from the BPA free bottles--I still don’t trust ‘em.  Set a goal daily to get a certain amount in by a certain hour. I try to drink my 20 ounce water bottle by noon, another fill up and down that by 3pm, and another by the time I arrive home from work at 6pm.  


Please let me know in the comments or by sending me an email if you’ve tried some or all of these suggestions! I would love to hear from you!

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