Headache

• Many women are already familiar with hormonal headaches from their menstrual cycle, such as migraine-like attacks or unilateral, throbbing headaches. These symptoms can worsen during menopause.
• Approximately 60 to 70 per cent of women regularly experience headaches during this phase of life.
• Headaches can vary in type, frequency, and intensity. Some women also experience neck pain, nausea, or dizziness.
• These symptoms can affect daily life, such as working, sleeping, or relaxing.
• For many women, the symptoms decrease after menopause (in the postmenopausal phase) when hormone levels find a new balance. This varies from person to person.
• If the headache persists, worsens, or changes in nature, consult a doctor to rule out other causes.

Headaches during menopause are often linked to changes in hormone levels. Just as during the menstrual cycle, fluctuations in hormones can trigger or exacerbate headaches.

Oestrogen plays an important role in this. This hormone affects the blood vessels and nerves in the head. When oestrogen levels suddenly rise or fall, it can lead to headaches. Fluctuations in oestrogen relative to progesterone seem to play a particularly significant role.

During menopause, these hormonal fluctuations become more pronounced and unpredictable. As a result, headaches may occur more frequently or change in nature. Some women experience hormonal headaches for the first time, while others find that existing symptoms worsen.

Additionally, other menopausal symptoms, such as poor sleep and hot flushes, can increase sensitivity to headaches. Stress and high blood pressure can also contribute to the onset or persistence of headaches.

For some women, headaches during this period take on a migraine-like character. This is because oestrogen influences the nerve pathways and blood vessels in the head. The pain may be unilateral and throbbing, accompanied by nausea or sensitivity to light and sound. If you already experienced migraines before menopause, the symptoms may temporarily become more severe during this phase.

Not all headaches during menopause can be directly attributed to hormones. External and physical factors can also play a role.

Skipping meals, dehydration, or low blood sugar levels can trigger headaches. Certain foods, such as alcohol, caffeine, or sweeteners, can also worsen symptoms in some women.

Additionally, poor posture, such as prolonged work on a laptop or phone, can lead to tension in the neck and shoulders. This can cause tension headaches or exacerbate existing symptoms.

Finally, allergies, weather changes, or the use of certain medications can contribute to headaches.

Every woman experiences headaches during menopause differently. Some women experience headaches for the first time during this phase, while others notice changes or intensification of existing symptoms. About one in three women with menopausal symptoms also experiences migraines.

There are different types of headaches. The most common is tension headache. This type of pain often feels dull and pressing, usually on both sides of the head. The symptoms may be related to tense neck and shoulder muscles.

Migraine is another type of headache and is often more severe. The pain is usually unilateral and throbbing and may be accompanied by nausea, vomiting, and sensitivity to light or sound. During menopause, migraine symptoms can worsen, especially in women who already experienced migraines before menopause.

Cluster headaches are less common in women. This type of headache is characterised by severe, stabbing pain on one side of the head, often around the eye.

If you’re unsure whether you’re dealing with migraines or another type of headache, or if your symptoms suddenly change, consult a doctor for advice.

There are various ways to treat menopausal symptoms, including headaches. You can naturally support your body with healthy nutrition, sufficient exercise, and rest. Additionally, supplements, medications, and hormone therapy (HRT) can help.

When your hormone levels change during menopause, it can affect your energy levels, sleep, digestion, and metabolism. Healthy nutrition, sufficient exercise, and rest can help prevent or alleviate symptoms. Small adjustments can already make a difference in how you feel.

When using medications or supplements, a balanced lifestyle supports your body in absorbing nutrients and processing medications. This makes supplements and medications more effective. Experts recommend the following for headaches:

• Identify patterns with a headache diary. By tracking when headaches occur, the type of pain, and what you ate or did beforehand, you can identify potential triggers. Think of stress, certain foods, excessive coffee consumption, alcohol, or sweeteners.
• Healthy nutrition is an important foundation. A balanced diet rich in colourful fruits and vegetables helps your body get enough nutrients.
• Support your body with supplements like magnesium, Q10, and omega-3. Research shows that women with hormonal headaches often have a magnesium deficiency. Omega-3 fatty acids are important for brain health. Q10 has been linked to a reduction in the frequency and severity of headaches.
• Maintain stable blood sugar levels. Blood sugar fluctuations can trigger headaches. Eat regularly and choose fibre-rich meals, especially those containing vegetables, fruits, whole grains, and legumes.
• Drink enough water. Dehydration can worsen headaches. Try to drink enough throughout the day, ideally at least 1.5 to 2 litres daily.
• Exercise daily. Physical activity stimulates the production of endorphins, which can help relieve pain and reduce stress.
• Ensure sufficient sleep and relaxation. Relaxation and breathing exercises can help with headaches and associated neck pain. Walking outdoors or taking a warm bath can also help release tension.
• Use heat or cold for pain relief. Depending on what feels comfortable, a heating pad on the neck or a cold compress on the forehead can provide relief.
• Medication can offer support. For persistent or severe symptoms, painkillers can be used. For some women, hormone therapy can help reduce headache symptoms, including migraine-like attacks.

Many women are unaware that, in addition to hormone therapy, there are proven effective hormone-free medications to relieve menopausal symptoms. While hormone therapy can alleviate multiple symptoms simultaneously, hormone-free medications often target a specific symptom. Examples include certain antidepressants (SNRIs) for hot flushes, anti-inflammatory drugs for joint pain, or antacids for heartburn.

Hormone-free medication is always prescribed by a doctor. It can be a good option for those who cannot or do not wish to use hormone therapy. These medications work directly on the symptom without affecting your hormone balance, allowing you to address your symptoms in a targeted way and support your body.

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

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