Headache and menopause
In the years leading up to menopause, you may experience more headaches. This is because fluctuating hormones are a contributing factor in chronic headache and migraine. Headaches can be accompanied by neck pain or nausea. How does this work exactly? Is there anything you can do about it? And what supplements help with headaches?
I get headaches frequently. I’ve begun to notice patterns by keeping track of them in a diary. Lack of rest and not eating properly are triggers. - Anna (age 57)
Many women suffer from hormone-related headaches. Some women experience headaches around the time of their periods. Unfortunately, during menopause, headaches can become more frequent and more severe. In fact, 60 to 70 percent of menopausal women suffer from headaches.
The symptoms may vary in frequency and intensity and can make it difficult to work, relax or enjoy activities. Sometimes, headaches are accompanied by lightheadedness, neck pain or nausea.
The headaches usually stop after menopause. However, they can linger into postmenopause for some. Although headaches are a common symptom of menopause, it is important to see a doctor if the pain persists or gets worse, to rule out any underlying conditions.
What is happening in your body?
We know that headaches and migraines can be caused by changes in your hormone levels during the menopausal transition. Just like period headaches (during your menstrual cycle) are related to changes in hormone levels. The headache symptoms are caused by a sudden drop or rise in oestrogen in comparison to progesterone.
When oestrogen levels fluctuate wildly, this can disrupt the normal communication between the brain and the ovaries, causing the pituitary gland (a small hormone-secreting gland located at the base of the brain) to release extra follicle stimulating hormone (FSH) to the ovaries. The result? Headache.
There are also other factors which may or may not be related to menopause that can trigger headaches or migraines. Known triggers include common menopausal symptoms such as sleep problems and hot flashes. High blood pressure and stress can cause headaches, too.
External factors can also play a role, such as weather changes, skipping meals, allergies, poor posture (for example when working on a laptop), excessive alcohol consumption, smoking and mental problems.
Headache and migraine
Menopause affects different women in different ways. This is also true when it comes to headache. Some women get hormone-related headaches for the first time during menopause, others experience more frequent and severe attacks. It is estimated than one in three women suffer from migraine attacks (in addition to other menopausal symptoms) during menopause. Women who suffered from migraines before menopause may find they are worse. Read more about migraine.
There are three different types of headache: tension headache, migraine and cluster headache. Tension headache is the most common type of headache, which presents as a constant ache on both sides of the head. Migraine is a type of headache that involves severe, often pounding pain, usually to one side of the head. In addition to severe headache, migraines are often accompanied by nausea, vomiting and sensitivity to light and sound. The most distinctive characteristic of cluster headaches is that they come in clusters – usually short episodes, one or more times a day. They are marked by excruciating one-sided pain, typically concentrated around the eye and the temple.
What can you do?
Menopause is a natural part of life and involves hormonal fluctuations. Fortunately, there are many ways to support your body during this time of transition in order to reduce or stop your headaches.
- Keep a diary to identify headache causes. Track your headaches with a diary to identify triggers, such as stress or certain foods. Every time you have a headache, make notes in your diary. When did it come on? What kind of pain is it? What did you eat or drink before the headache? For example, drinking a lot of coffee can trigger headaches, just like alcohol or sweeteners.
- A healthy, balanced diet is essential to keep your body healthy and pain free. To be healthy, you need to eat a variety of colourful fruits and vegetables. Eat a rainbow every day! You can't expect your body to perform at its best without the proper nutrients.
- Support your health with supplements, such as magnesium, CoQ10 and omega-3. Multiple studies have suggested a relationship between magnesium deficiency and headaches. Omega-3 fatty acids are also important for brain health. Research has shown that CoQ10 usage reduces the frequency severity of migraine headache.
- Keep your blood sugar stable. Fluctuating blood sugar levels can lead to headaches. Avoid sugary and carbohydrate-rich products. Keep your blood sugar levels consistent by eating every three to five hours, and eat fibre-rich foods, such as vegetables, fruits, whole grains and legumes.
- Drink plenty of water. Insufficient fluid intake can cause headache. Drink at least two litres of water a day. Start your day with a large glass of water to kickstart your hydration.
- Exercise regularly. Physical activity stimulates the production of endorphins. Endorphins are the body's natural painkillers and are involved in stress relief.
- Make sure to get plenty of sleep and relaxation. Relaxation and breathing exercises can relieve headaches and associated neck pain. Going for walks in the open air or taking a hot bath can also help to clear your head and release tension.
- Treat pain with hot or cold temperatures. Depending on what feels good, you can place a heat pad on your neck or a cold compress on your forehead to relieve pain.
- Medication can provide relief. If necessary, you can use painkillers. Some types of HRT can also improve migraines and headaches.
Medication for headache
A healthy lifestyle is the basis for good health. Are you one of those people who just can't seem to get through the day without a headache? Diclofenac is an anti-inflammatory painkiller (NSAID) that is very effective for headache and other types of pain.
What treatment is right for you?
If you have tried making healthy changes to your lifestyle and diet but still have pounding headaches, then painkillers can provide quick relief. Do you have more than one menopausal symptom? Depending on the type of symptoms and their severity, hormone replacement therapy (HRT) might be an option for you.
It became hard for me to get through the day. Painkillers, and later, HRT, gave me my life back. - Mia (age 58)
Can hormone therapy help?
Hormone replacement therapy (HRT) can be an effective treatment for women who suffer from severe menopausal symptoms who want to improve their quality of life. HRT replaces your lost hormones to counteract the effects of menopause. It is recommended for treatment of vasomotor symptoms (hot flashes and night sweats), poor sleep and mental health symptoms. Do you have any of these symptoms as well as headaches? Then hormone therapy might be an option for you.
Sources
- Silberstein SD. (2000). Sex hormones and headache. PMID: 11139745.
- Soveyd N, Abdolahi M, Bitarafan S, Tafakhori A, Sarraf P, Togha M, Okhovat AA, Hatami M, Sedighiyan M, Djalali M, Mohammadzadeh Honarvar N. (2017). Molecular mechanisms of omega-3 fatty acids in the migraine headache. PMID: 29736227.
- The North American Menopause Society. Headaches. https://menopause.org/for-women/menopauseflashes/women's-health-and-menopause/headaches
- American Migraine Foundation. (2023). Understanding caffeine headache: is caffeine a migraine treatment or trigger? https://americanmigrainefoundation.org/resource-library/caffeine-headaches/
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FAQ
My headaches won't go away, what should I do?
If you have persistent headaches, then you should contact your GP. This may be a sign of an underlying condition.
Do I have migraine or just a headache?
A migraine is much more than a bad headache. It can cause debilitating head pain, lasts longer and is often accompanied by symptoms such as nausea and sensitivity to light. Headaches are less severe and pass more quickly. They usually occur when you're dehydrated, hungry (low blood sugar) or stressed (tense neck and shoulder muscles). Always see your doctor if you're worried about migraines or headaches.
