Headaches and Women
After puberty, women are around three times more likely to experience headaches than men, and the tendency tends to peak between the ages of 35 and 39. (1)
One of the reasons is hormones. Headaches – particularly migraines – are closely linked with drops in oestrogen. In fact, around 60% of women who experience migraines report attacks before or during their period (2), when hormone levels are low and prostaglandin levels are higher.
Unsurprisingly, this means perimenopause can worsen headaches.
Why headaches can increase during perimenopause
During perimenopause, hormone levels become much more erratic. Your menstrual cycle may shorten, and those hormonal fluctuations can lead to more frequent headaches.
For some women, headaches may simply become more common. For others, headaches may appear for the first time during perimenopause.
However, hormones aren’t the only trigger. Other common headache triggers include:
- Poor sleep
- Stress
- Dehydration
- Skipped meals
- Excess sugar or alcohol
- Eye strain
Addressing these lifestyle factors can make a real difference.
Prioritise sleep and stress management
Strategising sleep and stress solutions will benefit your entire perimenopause transition.
As much as possible, prioritise:
- Quality sleep
- Rest and recovery
- Protecting your energy levels
Looking after your energy is often one of the most effective strategies for managing perimenopausal symptoms, including headaches.
Could magnesium help?
There is some evidence suggesting a link between magnesium deficiency and migraines, particularly in premenopausal women (3).
Magnesium is often discussed in relation to a variety of perimenopausal symptoms. If your levels are low, increasing magnesium intake may help.
Magnesium-rich foods include:
- Nuts
- Beans
- Quinoa
- Spinach
- Dark leafy greens
A balanced diet is always the first step, but some people may benefit from topping up their intake with a magnesium supplement.
Hydration matters more than you think
Hydration plays a major role in preventing headaches.
The brain is approximately 80% water, so even mild dehydration can affect how well it functions. Research suggests that as little as 1–2% dehydration can negatively affect cognitive performance (4), and even mild dehydration can trigger headaches or worsen existing ones.
Dehydration may also increase pain sensitivity, making headaches feel more intense.
Try to stay consistently hydrated throughout the day.
Avoid hunger dips
Headaches can also be triggered by missed meals or blood sugar fluctuations.
If you’re prone to headaches, try to avoid long periods without eating. Bringing healthy snacks with you can help stabilise your blood sugar and prevent hunger-triggered headaches.
Reduce screen strain
Eye strain is another surprisingly common headache trigger.
Many busy women in perimenopause spend large portions of the day looking at screens. Add to that the natural changes in eyesight that often start in your 40s, and headaches can easily follow.
It may be worth:
- Booking an eye test
- Taking regular screen breaks
- Reducing exposure to bright screens when possible
Even small changes can help.
When to see your GP
If headaches are ongoing, worsening, or affecting your quality of life, it’s important to speak to your GP.
They can rule out other causes and discuss treatment options if needed.
The good news
Here’s a reassuring final note.
For many women, hormone-related headaches improve or even disappear after menopause. Once hormone levels settle into a more stable, lower level, migraines and headaches often become less frequent.
