Headache Sufferers: Migraines, Magnesium, Menstruation, and more

For headache sufferers, especially ladies and people who suffer migraines: 

An article I was reading just mentioned using magnesium to combat migraines:

"Even though the cause of headaches and migraines is not clear, many studies strongly point towards magnesium deficiency. An Epsom salt bath enables your body to regulate magnesium levels in your body better. A stellar hot soak goes a long way in relaxing your muscles and quickly eases your headache if you have one."

As someone who regularly gets what are increasingly seemingly to be menstrual cycle-related migraines and had heard of magnesium as one possible solution, I researched further. Maybe magnesium levels were affected by menstruation? Google told me:

"Your magnesium levels tend to be a lot lower on your period due to your hormones. During your period, your body will produce the hormones oestrogen and progesterone. The higher these levels, the lower your magnesium levels."

So I checked what effects increasing magnesium intake might have:

https://www.google.com/amp/s/www.myhormonology.com/magnesium-for-pms-cramps-bloat-migraine/amp/

It does look like the next thing for me to try. For any other migraines sufferers this might benefit, here are some foods Google tells me are high in magnesium so that you have options beyond taking a supplement:

-Dark chocolate 

-Beans

-Seeds, pumpkin and squash

-Plantain

-Mackerel

-Spinach

-Swiss chard

-Almonds

-Cashews

-Figs

-Quinoa

-Edamame

-Tuna

-Tofu 

-Avocado

-Okra

-Whole grain cereal

-Peanuts

-Scallops

-Prunes

-Potato

-Rice

-Salmon

-Pollock

-Soy milk 

-Lentils

-Oysters

-Kale

-Bananas

-Yogurt

-Halibut

-Broccoli

Also, here is a copy and paste of my old and somewhat sloppy personal headache research in case anyone can benefit from it or would like to contribute to the effort. 😄 Keep in mind that the lists here take into account ALL headaches I deal with, as I was trying to establish what types of headaches they were and what would solve each, so some info may not apply to migraines specifically:

"Headache notes:

Typical Location: 

Between eyebrows

Common triggers/start times:

Super hard exercise (dehydration?)

Alcohol (dehydration)

Pre-period

Possible additional triggers:

Low blood sugar

Usually solves:

Hydrocodone & acetaminophen (Vicodin)

Rizatriptan (Maxalt)

Sometimes solves: 

Decongestants 

Sometimes helps but rarely remedies:

Nasal spray 

Exercise

Sinus headache medicine

Daytime cold medicine

Nasal irrigation (e.g., Neti Pot)

Ibuprofen 

Hot rag

Does not typically work well:

Aspirin 

Caffeine

Ice on the roof of my mouth/cold drink 

Not at all:

Ginger

Untested or merit still unproven with my most common headaches:

Magnesium

Water

Sleep 

No caffeine

B vitamins 

Peppermint

Cold rag

Steam room

Neck and forehead massage 

Acetaminophen"