Ocular migraine

• Ocular migraine, like classic migraine, is more prevalent in women than in men.
• Hormonal fluctuations during menopause appear to play a significant role.
• Symptoms often lessen or disappear after the final menstrual period.
• If you experienced ocular migraine before menopause, the attacks may temporarily worsen.
• An attack is usually harmless but can be unsettling and affect your daily life.

The exact cause of ocular migraine is not yet fully understood. However, it appears to be linked to temporary changes in blood flow to the blood vessels in the brain and eyes. Hormonal fluctuations during menopause, particularly rapid increases or decreases in oestrogen relative to progesterone, may play a role.

Other menopausal symptoms can also trigger ocular migraine. For instance, stress increases sensitivity to migraines, while hot flushes, fatigue, and sleep disturbances can also contribute to the development of ocular migraine.

Finally, environmental factors unrelated to menopause may play a role, such as certain foods (like caffeinated drinks and alcohol), bright light, smoking, strong odours, or sensory stimuli.

Unlike classic migraine, ocular migraine is not necessarily accompanied by "regular" headaches. The headache associated with ocular migraine is located just behind the eye and affects one eye. Other symptoms of ocular migraine include:

• Zigzag lines or wavy patterns with colours
• Tingling in the arms and/or legs
• Blind or dark spots
• Flickering or flashes of light
• Blurred or double vision
• Difficulty speaking
• Tunnel vision

The following symptoms may occur after an ocular migraine attack:

• Fatigue
• Nausea
• (Severe) headache
• A feeling of weakness

Ocular migraine is not always preventable. However, there are ways to reduce attacks or manage them more effectively. What works best varies from person to person and depends on the triggers and severity of the symptoms.

Changes in hormone levels can affect your energy levels, sleep, digestion, and metabolism. Healthy eating, regular exercise, and sufficient rest can help prevent or alleviate symptoms. Even small adjustments can make a noticeable difference in how you feel.

If you use medications or supplements, a healthy lifestyle supports your body in absorbing nutrients and processing medications, enhancing their effectiveness. Experts recommend the following for ocular migraine:

• Just had an attack? Find a quiet environment without bright light or strong odours. Cold compresses on your eye can also provide relief.
• Identify the trigger. Keep a migraine diary to identify triggers. Record what you did on the day of the ocular migraine, how you slept, and what you ate. This can help you spot patterns and take appropriate action.
• Reduce stress. Stress increases oestrogen levels in your body and can trigger ocular migraine. Try regular relaxation exercises, such as meditation or mindfulness, and engage in activities that help you unwind. Be mindful that you may be more sensitive to stress during menopause. Prioritising tasks, taking more breaks, and staying active can help.
• Stretch and move. Migraine can be triggered by tension in the neck muscles. Stretching exercises can help alleviate this.
• Take screen breaks. Look into the distance frequently to give your eyes a rest and stand up every half hour. Additionally, take regular longer breaks from screens and consider going for a walk outdoors. Screen breaks can also help relieve tension in the neck.
• Eat a balanced diet with sufficient magnesium and omega-3 fatty acids. A magnesium deficiency can trigger or worsen migraines. Magnesium is found in vegetables, nuts, peanuts, and whole grains. Omega-3 has anti-inflammatory properties that may benefit migraine sufferers. Omega-3 is naturally present in chia seeds, walnuts, flaxseed oil, and oily fish. Also, ensure you drink enough water and avoid low blood sugar levels.
• Avoid warm/hot environments. Being in a warm or hot space (such as a sauna or during hot weather) can trigger (ocular) migraine.
• Consider alternative contraception. The contraceptive pill can contribute to ocular migraines.

During menopause, your body undergoes changes in how it produces energy, builds muscle, and repairs skin. You can support these processes naturally with high-quality supplements. Magnesium, vitamin D, and omega-3 are recommended for every woman going through menopause.

The effectiveness of supplements depends on your lifestyle and health and can vary from person to person. The quality of the product also determines how well it works. Choose high-quality supplements without unnecessary fillers.