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Understand this symptom

Headache during menopause

U

Uma Health

Medically verified6 min read

Insight

The essentials

This symptom is caused by the hormonal shifts your body is going through. Understanding what's happening helps you better cope with what you're feeling.

The (possible) cause

Menopausal headaches are usually caused by a combination of factors. In perimenopause, estrogen levels fluctuate widely, and that can trigger headaches or migraines in some women. Poor nights (due to night sweats or restlessness) lower your pain threshold. Stress and tense muscles (neck/shoulders) often contribute. Headaches can also be accompanied by nausea or neck pain, especially with migraines.

What (often) helps

Many women see improvement by better recognizing triggers and protecting their recovery: regular sleep, drinking enough fluids, eating at fixed mealtimes, and reducing stress. For migraines, it often helps to address attacks early (with your usual approach) and avoid overuse of painkillers. If migraines become significantly worse during menopause, discuss this with your doctor; for some women, hormone therapy may be a factor, but this always requires individual consideration.

Honest and transparent

The most frequently asked questions

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Mental

The science

Headaches are a collective term. They can be a pressing feeling (tension headaches) or come in attacks (migraines). During perimenopause and menopause, your hormonal system undergoes significant changes. These fluctuations can affect your nervous system and how sensitive your brain is to stimuli. That's why some women experience more headaches or migraines during this phase.

What researchers think may play a role

  • Estrogen that fluctuates: dips and peaks can trigger headaches in people who are sensitive to them.
  • Sleep deprivationShort, interrupted nights lower your pain threshold. Night sweats and restlessness often contribute to this.
  • Stress and tension: A busy head and tense neck/shoulders can maintain headaches.
  • Migraine sensitivity: If you have had migraines in the past, the pattern can change during menopause.

Factors that can make it worse

  • Irregular sleep (going to bed late, sleeping in, getting up early again).
  • Skipping meals (fluctuating energy).
  • Not drinking enough.
  • Lots of caffeine or alcohol, especially late in the day.
  • Using painkillers too often can lead to a cycle. (Discuss this if you need medication frequently.)

What you can do concretely

1) Map your pattern (2 weeks)
Note: sleep, stress, hot flashes/night sweats, food/drink, cycle (if you're still menstruating), and when a headache starts. Many women find this a clear trigger list.

2) Address the biggest “leaks”

  • Sleep: sleep cooler, routine, calmer evening ritual.
  • Stress: short breaks, breathing, less “pushing”.
  • Neck/shoulders: gentle movement, warmth, changes in position.

3) Migraine changing? Discuss it
Migraines can become more frequent or worse during menopause. A doctor can help you determine the diagnosis, treatment approach, and what's safe for your situation.