Leading doctor shares 8 simple rules for women over 45 to get rid of migraine stress

For many women, migraines might simply seem more frequent or intense, leaving them struggling through everyday tasks. (Picture Credit: Pexels)

The management of migraine associated stress becomes more important for women over 45 as their hormones, lifestyle demands and overall health change. With the proper daily habits, a lot of people can decrease the severity and frequency of their migraine triggers. These easy steps promote balance, peace and wellness.

After 45, a woman's body goes through drastic hormonal changes that have the ability to affect our physical and emotional wellness. Estrogen levels rise and fall, sleep patterns evolve, we have more responsibilities in life—all of that influences how the body reacts to stress and pain. For many women, migraines might simply seem more frequent or intense, leaving them struggling through everyday tasks.

Preventing migraines isn't always possible, but a good routine can make all the difference. Maintain consistency, says Doctor Sumita Mukherjee, Senior Neurologist with Felix Healthcare. “Techniques for managing stress, mindful eating, better sleep and balanced movement all contribute to nurturing the body’s natural resilience,” she says. These habits are no substitute for medical diagnosis or treatment, though they may help support overall health and give you a break from the daily grind that can contribute to migraine discomfort.

Prioritize Consistent Sleep

Getting enough sleep stabilizes hormones and decreases stress. Strive for a consistent bedtime and wake time, which helps to calm the nervous system.

Stay Hydrated Throughout the Day

Dehydration can be a very common migraine cause. Women over 45 frequently require more fluids as hormonal changes can increase fluid needs, meaning that regular water intake can help keep levels stable.”

Maintain Steady Blood Sugar Levels

Opt for well balanced meals that include protein, whole grains and healthy fats to help provide steady energy.

Build a Gentle Movement Routine

Walking, stretching or low-impact yoga can take tension away and improve circulation. Movement also helps get stress-related chemicals out of the body.

Limit Caffeine and Alcohol

Both substances can disrupt sleep and set off migraines in certain women. Self-regulation and monitoring can also help you pinpoint your tolerance levels.

Practice Daily Relaxation Techniques

Breathing exercises, mini-meditation sessions or just being on your own in a quiet breakspace calm the nervous system. At minimum, go for having ten minutes of purposeful relaxation each day.

Identify Environmental Triggers

Bright lights, strong smells and loud noise can all make stress worse. Dimming lights, wearing sun glasses or creating quiet space can help ease the discomfort.

Keep a Simple Stress Log

Tracking rhythms can help women identify what prompts tension or discomfort. Even several notes a day can make it feels easier to change habits for the good.