How I beat period headaches and constipation—naturally

For the past few menstrual cycles, I noticed a strange pattern. Around day 4 of my period—just when I thought I was getting back to “normal”—I’d be hit with a nagging headache. Not the kind that knocks you flat, but the persistent, foggy kind that makes everything feel harder. At the same time, I’d feel slightly backed up (hello, constipation), sluggish, and emotionally delicate—like my hormones were playing a cruel game of hide and seek.

Turns out, they kind of were.

The low estrogen dip hardly talked about…

During menstruation, estrogen levels are at their lowest. By day 4, my body was just beginning to ramp up estrogen production again, but not fast enough to keep me feeling balanced. This dip can cause symptoms like fatigue, headaches, mood changes, and—you guessed it—digestive issues.

What I was experiencing wasn’t random; it was a clear sign that my body needed support. So I made two changes to my routine, starting from day 28 of my previous cycle:

1. Morning smoothies packed with vegetables, good fats, and low-sugar fruits

2. A daily dose of soya milk

The result? No headache. No constipation. More energy. More calm.

Why smoothies helped so much…

The smoothies became my morning ritual: coconut water, parsley, broccoli, carrots, cucumber, a medley of berries, avocado, a touch of Greek yoghurt, and a date or two for added fibre and natural sweetness. These weren’t your average blends—they were functional, intentionally loaded with fibre and phytonutrients.

Here’s what that did:

• Increased fibre helped keep my digestion regular, which is often disrupted during hormone fluctuations.

• Plant polyphenols (from fruits and greens) supported my liver in processing excess estrogen.

• Hydration and micronutrients helped ease inflammation and reduce headache triggers.

Let’s not underestimate the magic of routine. That steady morning habit made a difference in how grounded and nourished I felt, and I really believe it’s a strategy worth pursuing by every woman who is on the verge of transitioning into perimenopause.

Enter soya milk: A gentle estrogen boost

Starting around day 28 (just before my period begins), I began incorporating soya milk into my week. Just a cup a day—sometimes in my smoothie, sometimes in tea or porridge.

Soya milk contains isoflavones, a type of phytoestrogen—plant compounds that mimic estrogen in the body in a gentle, balanced way. When my natural estrogen is low (like during menstruation), these isoflavones step in to buffer the dip.

That means:

• Less hormonal headaches

• A steadier mood

• Better gut motility (yes, estrogen affects bowel movements!)

When and how to introduce these foods into your cycle

If you’re experiencing similar symptoms—headaches, sluggish digestion, feeling “off” during your period—try this:

• Start your smoothies from day 28 of your cycle (a few days before your period begins) and keep them going until about day 7. Make it a forever habit if you can 🙂 This is extra-vital if you do keto and/or intermittent fasting, as you might not be getting sufficient fibre.

• Include a cup of soya milk daily from day 28 to day 7—ideally use organic and unsweetened soya milk.

This timing supports your body before and during your period, when estrogen is low and your body needs a little extra help.

The bigger picture: Plant-based support for hormonal health

Menstrual health isn’t just about painkillers and waiting it out. It’s about understanding what your body is telling you—and responding with nourishment. By increasing fibre, I supported my gut. By introducing plant estrogens, I supported my hormones. And by creating a consistent morning habit, I supported myself with ease through what was usually an unpleasant phase.

I’m not saying smoothies and soya milk are magic—but for me, their efficacy has been pretty close.

So, ya. Where’s there a will, there’s a natural way 🙂 

Umayya xx