Headaches and Migraines

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Headaches and Migraines

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Oi vei, headaches and migraines! You have a pounding head. And maybe you are feeling a bit nauseous or wobbly on your feet. You may have been used to the occasional headaches during your monthly period, but they seem to be more often and more intense these days.

Headaches and migraines are one of those very common menopause-related symptoms that can have multiple triggers. And for women who suffer from migraines, the intensity and frequency of migraine attacks can increase during this time too.

The good news is that headaches and migraines are most commonly associated with perimenopause – so as you move into menopause and post-menopause, it is likely that this symptom will resolve itself.

Headaches are one of the top 10 symptoms that South African women in perimenopause told us they have experienced in the past 12 months. (Source: Daliah SA Menopause Benchmark Study, 2022)

Why do headaches and migraines happen?

Oestrogen. Yes, its her again. Drops and wild fluctuations in oestrogen during perimenopause can cause headaches – or make them worse than before.

In addition to fluctuating oestrogen levels, other common menopause-related symptoms can cause headaches or migraines. Poor sleep, mood swings, stress, hot flushes, and anxiety can all contribute to how often – and how intense – headaches may be during menopause.

There are of course many other reasons why you may be experiencing headaches or migraines. If they are a new symptom (that you haven’t experienced before), severe, and impact your ability to function normally, you should speak to your healthcare provider to check for other underlying factors.

How do you know if you have a headache or a migraine?

Here is a short summary of common characteristics of headaches and migraines to guide you.

Tension headache: these are the most common type of headaches. The pain is usually mild to moderate, and it may come and go. These headaches may start in the back of the head and move towards the front, and stretch across both sides. It may feel like you can’t pinpoint the pain, as if your whole head hurts.
Sinus headache: You can feel a sinus headache in your face, across the sinus in your cheek bones, your forehead and nose. Sinus headaches are usually caused by inflammation or congestion in your sinuses, and typically occur when you have an infection (like a cold of flu) or you suffer from an allergy.
Cluster headache: These are the most intense type of headache. The pain is usually intense, in one place (often behind the eye or in one spot in the head), and they tend to occur at the same time over a number of days. There are a number of things that can cause cluster headaches such as moving to an altitude you are not used to, physical exertion, or bright lights.
Migraine: This is a complex condition that includes intense pain on one side of the head, and is accompanied by a number of other symptoms such as nausea, sensitivity to light or sound, fatigue, and dizziness. Migraines can be mild or utterly debilitating. They can last from a few hours to a few days.

This information is provided for educational purposes only and is not intended to guide diagnosis. For more specific information, or to assess your unique case, please speak to your healthcare provider.

What you can do

Here are a couple of things that you can do to help manage headaches and migraines during menopause.

Our good old friend, exercise, is back again: We may sound like a stuck recording, telling you to exercise to deal with almost all of your menopause-related symptoms. And it may seem like we have no idea how hard this can be – especially if you aren’t already active, or you are feeling exhausted from all the menopause symptoms you are dealing with. But truth be told, exercise is one of the best gifts you can give yourself. Not only does it help alleviate many of the common menopause symptoms, but it is a great preventative solution for a myriad of conditions – headaches and migraines include. It doesn’t matter how you start or what you do. Just do something. And you’ll find it will get easier to add regular exercise to your day.
Avoid trigger foods: Certain foods can trigger headaches. These include alcohol, caffeine, foods filled with preservatives (among others). Keeping a food diary can help you can identify which foods may be a trigger for your headaches and help you avoid them in the future.
Rest, often and sufficiently: Having a consistent bedtime routine can help you get enough rest, which can help prevent headaches in the long run. Going to bed and waking up at the same time each day helps create a consistent rhythm for your body. And remember to switch off TV and cellphone screens before you go to bed.
Consider supplements: Along with a healthy diet, there are some supplements that have been shown to help manage or reduce the frequency or intensity of headaches. Some of the most common supplements include:
- Magnesium – good for promoting quality sleep, it has also been shown to help reduce the frequency of migraines.
- Vitamin B2 (riboflavin) – one of the important vitamin B family members, has been shown to help reduce the frequency of headaches. And there’s the added benefit of improved energy levels when you have sufficient
- Vitamin B (all of them) as they help to metabolise fats and proteins into energy.
Hormone Replacement Therapy (HRT): HRT may help if your headaches and migraines are due to hormone fluctuations. Consider talking to your doctor to find out if HRT is suitable for you. HRT isn’t for everyone, and there are ways to manage your menopause related symptoms through lifestyle adjustments, taking quality supplements and wellness therapies. But if you find your symptoms are having a severe impact on your quality of life, relationships or work, HRT may help you – even if just for a short while.

We’ll keep sharing new tips on how to manage the symptoms associated with menopause. Sign up for the Daliah Digest newsletter, to stay informed, equipped and supported through your journey.

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Disclaimer: This information is for general educational purposes, and should not be used as a substitute for medical advice, diagnosis, or treatment of any health condition or problem.

Headaches and Migraines