If you’ve noticed more headaches creeping in during perimenopause or menopause, you’re not alone. Hormonal changes play a big role in headaches, and many women find they become more frequent or intense during this time.
The good news? There are ways to manage them effectively.
Why Do Menopause & Perimenopause Cause Headaches?
Headaches can be triggered by fluctuating hormones, particularly oestrogen. Research shows that hormone changes—whether due to the menstrual cycle, contraception, pregnancy, or menopause—can impact the severity and frequency of headaches (Delaruelle et al., 2018).
During perimenopause, oestrogen levels can swing dramatically, leading to an increase in headaches. Once menopause arrives and hormone levels stabilise, many women find their headaches improve (Lieba-Samal & Wöber, 2011). However, for some, headaches persist due to ongoing hormonal shifts, stress, sleep disturbances, and other lifestyle factors.
Common Types of Headaches in Menopause
Tension Headaches – The most common type, often caused by stress and muscle tension. They feel like a tight band around the head and can last from 30 minutes to several hours.
Migraines – More intense, throbbing headaches that may come with nausea, light/sound sensitivity, or visual disturbances. Women are 2-3 times more likely than men to experience migraines (Migraine Trust).
Cluster Headaches – These are severe, sudden headaches that occur in cycles. Though more common in men, women may experience them post-menopause (Lieba-Samal & Wöber, 2011).
How to Manage Menopause-Related Headaches
✅ Track Your Headaches – Keep a diary to identify triggers. A pattern may emerge related to sleep, diet, stress, or hydration.
✅ Balance Blood Sugar – Avoid skipping meals. Eating small, frequent meals helps prevent drops in blood sugar, a known headache trigger.
✅ Prioritise Sleep & Stress Management – Poor sleep and stress can make headaches worse. Try relaxation techniques like deep breathing, meditation, or gentle yoga.
✅ Regular Exercise – Mild aerobic exercise has been shown to reduce headache severity and frequency.
✅ Consider Acupuncture – Studies suggest acupuncture can help reduce migraine and tension headaches.
✅ Hormone Replacement Therapy (HRT) – If your headaches are linked to fluctuating oestrogen levels, stabilising hormones with HRT may help. Continuous HRT (rather than cyclical) is often recommended to keep hormone levels steady (Lauritsen et al., 2018).
When to Seek Medical Advice
While most menopause-related headaches are manageable, speak to a healthcare professional if your headache:
Suddenly worsens or feels different from your usual headaches
Wakes you up at night
Comes with dizziness, weakness, or a high fever
Is accompanied by unexplained weight loss
The Takeaway
Menopause can bring many changes, including headaches. Understanding the link between hormones and headaches can help you take steps to reduce their impact. Lifestyle changes, stress management, and possibly HRT can make a big difference. If headaches are affecting your daily life, reach out to a menopause specialist for tailored advice.
WA Menopause Clinic is here to support you with personalised care and evidence-based treatments. Book an appointment today!
References:
WHO: Headache disorders – how common are headaches?
Delaruelle, Z., Ivanova, T.A., Khan, S. et al. (2018), Male and female sex hormones in primary headaches, J Headache Pain, 19, 117. https://doi.org/10.1186/s10194-018-0922-7
Lieba-Samal, D. & Wöber, C. (2011), Sex hormones and primary headaches other than migraine, Current pain and headache reports, 15: 407-414. doi:10.1007/s11916-011-0211-5
Lauritsen, C.G., Chua, A.L. & Nahas, S.J. (2018), Current Treatment Options: Headache Related to Menopause—Diagnosis and Management, Curr Treat Options Neurol, 20, 7. https://doi.org/10.1007/s11940-018-0492-7
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