Menopause headaches : How to relieve it ?

Écrit par Kevin Calatayud
Modifié le : 18 March 2025

Menopause, a natural stage in a woman's life, is often accompanied by symptoms that can impair quality of life. Among them, headaches, particularly migraines, are frequent and sometimes very incapacitating. These pains are often linked to the drop in estrogen levels during menopause and perimenopause. In addition to hot flushes and night sweats, women may also experience sleep disturbances, vaginal dryness or joint pain. However, migraines remain among the most debilitating symptoms and require targeted management. In this article, find out why menopause causes these headaches, which types are most common and how to soothe them naturally. With a better understanding of these aspects, you'll be able to take effective steps to improve your day-to-day well-being.

Why can menopause cause headaches ?

Menopause is a time of significant hormonal changes, and these fluctuations are often the cause of a variety of symptoms, including headaches. Female sex hormones, such as estrogen and progesterone, play an essential role in regulating blood vessels. During menopause, the decrease and variations in these hormones can cause blood vessels to dilate or contract, resulting in pressure changes in the head and triggering these pains.

In addition to hormonal fluctuations, other symptoms of menopause can contribute to the onset of headaches. For example, hot flushes and night sweats, which are episodes of intense heat, can disrupt sleep, leading to persistent fatigue and thus aggravating headaches. Similarly, vaginal dryness, sleep disorders and joint pain can accentuate the conditions conducive to these discomforts.

Stress and anxiety, as well as the physical and emotional upheavals associated with menopause, also play an important role. Mood swings, irritability and a general sense of unease can increase stress, which in turn can trigger or intensify headaches.

Adopting a healthy lifestyle can be a great help in mitigating these effects. A balanced diet, adequate hydration and regular physical activity are all effective ways of managing symptoms.

Finally, for some women, hormone replacement therapy (HRT) may offer a solution to alleviate menopausal symptoms. However, it’s essential to bear in mind that HRT can have side effects, such as vaginal blood loss or water retention, which can indirectly influence the onset or intensity of headaches. It is therefore essential to consult a health professional to choose the treatment best suited to your situation. We’ve also covered the subject of whether to take hormones during the menopause.

Does Menopause Cause Headaches ?

Yes, menopause can contribute to headaches, and for some women, they may even worsen during this hormonal transition. The primary culprit behind menopause-related headaches is the fluctuation of estrogen and progesterone levels. These hormones influence the brain’s neurotransmitters, particularly serotonin, which plays a key role in headache regulation.

During perimenopause—the phase leading up to menopause—estrogen levels fluctuate significantly, sometimes triggering migraines or tension headaches. Some women who have previously experienced menstrual migraines may notice an increase in frequency or intensity, while others who never had headaches before might start experiencing them for the first time.

Additional factors such as stress, sleep disturbances, dehydration, and dietary changes can further exacerbate headaches during menopause. Understanding the hormonal link to headaches can help in managing symptoms effectively, whether through lifestyle adjustments, dietary changes, or medical treatments.

Menopause Headaches Everyday

Experiencing daily headaches during menopause can be particularly frustrating and disruptive to daily life. These chronic headaches often stem from persistent hormonal imbalances, but other contributing factors can include dehydration, high stress levels, lack of quality sleep, or sensitivity to certain foods.

Women who previously suffered from migraines might find that menopause triggers an increase in headache frequency due to unstable estrogen levels. Additionally, sleep disturbances such as night sweats and insomnia—common during menopause—can contribute to chronic headaches.

To reduce daily menopause headaches, it’s essential to focus on proper hydration, balanced nutrition (especially magnesium-rich foods), stress management techniques like yoga or meditation, and maintaining a consistent sleep schedule. If headaches persist, consulting a healthcare provider for possible hormonal therapy, magnesium supplements, or other treatment options may help alleviate symptoms.

What types of headaches are most common during menopause ?

During menopause, women can experience different types of headache, each with its own specific characteristics and triggers. Understanding these differences is essential for effective management of these symptoms.

Tension headache: This is one of the most common types of headache. They manifest as diffuse pain, often described as a feeling of “helmet” or pressure around the head. Although they are generally less intense than migraines, they can be very annoying and impact on quality of life on a daily basis.

Tension headaches are often linked to stress, fatigue and sleep disorders, symptoms that are common during menopause.

Migraines: Migraines are another type of headache that can occur during this period. They are more intense and may be accompanied by an aura, characterized by flashing lights, nausea and sometimes vomiting.

Migraine pain is usually concentrated on one side of the head or behind the eyes, and may pulsate or throb. These headaches are particularly debilitating and can be triggered by a variety of factors, such as hormonal changes, certain foods (like chocolate, caffeine or red wine), dehydration, and variations in blood sugar levels.

Identifying trigger factors is essential to preventing or managing these headaches. For example, sleep plays a major role.

Sleep disorders, such as insomnia or choppy sleep, can aggravate headaches. A balanced, regular diet is also important, as drops in blood sugar levels between meals can trigger pain.

It’s also advisable to avoid foods and drinks that can intensify headaches, such as caffeine and alcohol.

Finally, stress and anxiety are significant triggers. Relaxation techniques such as sophrology or cranial massage can help reduce the frequency and intensity of headaches.

How can migraines during perimenopause be soothed naturally ?

Relieve your hormonal imbalances

During perimenopause, hormonal imbalance can be the cause of many symptoms, including migraines. To alleviate these hormonal imbalances, you can turn to menopause-specific dietary supplements that help regulate hormones. For example, fermented soy extracts are particularly recommended, as they are better absorbed by the body and can help stabilize hormone levels. In addition, sage is a plant known to promote hormonal balance and regulate the female hormonal system. As a result, sage or soy-based supplements can help reduce the frequency and intensity of menopause-related migraines.

Adopt an anti-inflammatory diet and stay well hydrated

A balanced, anti-inflammatory diet is essential for managing migraines during perimenopause. It’s important to limit or eliminate foods that can trigger or aggravate headaches, such as chocolate, caffeine and red wine. Eating regular light meals and healthy snacks, rich in magnesium and calcium, can help maintain stable blood sugar levels and prevent blood sugar dips, often responsible for migraines.

Good hydration is also important. Drinking at least 1.5 liters of water a day can prevent migraines caused by dehydration. In addition, a diet rich in fruits, vegetables and whole grains can help reduce inflammation and the symptoms associated with migraines.

Managing stress: meditation, breathing, relaxing activities

Stress and anxiety are frequent triggers for migraines during perimenopause. To manage them better, relaxation techniques can be very effective. Meditation, mindfulness and deep breathing exercises, such as squared breathing, can reduce stress and anxiety, thereby reducing the frequency of migraines.

In addition, gentle physical activities such as yoga or swimming are recommended for their ability to regulate hormones and relieve stress. These practices not only improve quality of life, but also relieve menopause-related symptoms.

Taking care of your sleep

Sleep disorders are common during the perimenopause and can aggravate migraines. It is therefore essential to maintain a regular sleep routine and create an environment conducive to rest, such as a quiet, dark and cool bedroom. Avoiding screens and stimulants before bedtime can also help improve sleep quality.

Try alternative medicine: acupuncture, phytotherapy

Alternative therapies may offer alternative solutions for migraine relief. Acupuncture, for example, is known to reduce the frequency and intensity of migraines by stimulating nerves, muscles and connective tissue, while improving blood circulation.

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The menopause, marked by significant hormonal fluctuations, can be a particularly tricky time for women, especially when it comes to headaches and migraines. It’s essential to understand that these symptoms are often linked to factors such as hormonal changes, stress and dehydration.

To better manage these discomforts, several strategies can be put in place. Adopting an anti-inflammatory diet, maintaining good hydration and learning to manage stress through relaxation techniques such as meditation or deep breathing are essential approaches. In parallel, taking care of sleep quality and exploring alternative solutions such as acupuncture or phytotherapy can offer significant benefits.

Finally, don’t hesitate to consult a healthcare professional to identify the exact causes of your headaches and determine the most appropriate treatments for your situation. By taking a proactive approach and incorporating these tips into your daily routine, you can considerably improve your quality of life and reduce menopause-related symptoms.