Headaches and migraines in perimenopause are something I’m seeing more and more often in clinic. If this is something you’re struggling with, you’re definitely not alone.
As a nutritionist specialising in women’s hormone health, I always take a root-cause approach. And as a solopreneur, it’s incredibly important to me to collaborate with other health professionals so I can support my clients more fully.
That’s why I’ve teamed up with MK City Chiropractor Clinic to bring you this expert guide to understanding and managing headaches and migraines naturally.
Why do headaches worsen during perimenopause?
Many women notice an increase in headaches or migraines during perimenopause. This is largely due to fluctuating oestrogen levels.
Research shows that rapid rises and drops in oestrogen can trigger migraines, often referred to as the oestrogen withdrawal effect.
The good news is that for many women, migraines improve once hormones stabilise after menopause.
Root causes of headaches and migraines
While hormones play a key role, they’re only part of the picture.
In my clinic, I commonly see the following contributing factors:
- Hormonal imbalances affecting migraine sensitivity
- Poor liver detoxification, impacting oestrogen and histamine clearance
- Gut health issues and inflammation, influencing pain pathways
- Chronic stress and cortisol imbalance, increasing pain perception
- Blood sugar imbalances, triggering headaches
- Dehydration, a major but often overlooked factor
This is why a our approach is so effective. Instead of masking symptoms, we look at what’s driving them.
3 natural ways to support headaches and migraines
If you’re looking for natural ways to reduce headaches, these are the foundations I always start with:
1. Balance your blood sugar
Blood sugar dips are a common trigger for headaches and migraines.
To stabilise your levels:
- Include protein, healthy fats and fibre at every meal
- Avoid eating carbohydrates on their own
- Pair snacks with protein or fats (e.g. nuts with dark chocolate)
This simple shift can make a big difference.
2. Support liver health
Your liver plays a key role in processing hormones and histamine, both of which can influence migraines.
Support it by:
- Eating cruciferous vegetables like broccoli, kale and cauliflower
- Including anti-inflammatory foods such as turmeric
- Staying well hydrated
Hydration alone can significantly reduce headache frequency.
3. Reduce stress and improve sleep
Stress is a major driver of headaches, especially during perimenopause.
Simple strategies include:
- A daily 10-minute walk
- Gentle nervous system support practices
- Breathwork such as: inhale for 4, hold, exhale for 8
This is one of the simplest but most powerful tools you can use anywhere.
Types of headaches and how to manage them
Understanding the type of headache you’re experiencing can help you manage it more effectively.
Tension headaches
These are the most common type of headache.
Symptoms:
- Dull, tight pressure
- Pain on both sides of the head
Common triggers:
- Stress
- Poor posture
- Dehydration
- Blood sugar dips
- Poor sleep
Helpful strategies:
- Improve posture and movement throughout the day
- Address neck, shoulder and jaw tension
- Eat regularly and stay hydrated
- Use relaxation techniques
Cervicogenic headaches
These headaches originate from the neck.
Symptoms:
- One-sided pain
- Worse with movement or prolonged positions
Common causes:
- Poor posture
- Restricted neck movement
- Previous injury
- Weak neck muscles
Helpful strategies:
- Improve desk and sleep ergonomics
- Strengthen neck and upper back muscles
- Avoid long periods at screens
- Seek hands-on treatment where needed
How chiropractic care can help headaches
From a chiropractic perspective, many headaches are linked to:
- Reduced joint movement
- Muscle tension
- Postural imbalances
Treatment focuses on:
- Restoring movement
- Reducing tension
- Strengthening supportive muscles
- Encouraging regular mobility
This can help reduce headache frequency and support long-term relief.
When to seek personalised support
If you’re regularly experiencing headaches or migraines, it’s worth looking deeper.
There is rarely just one cause, especially during perimenopause.
With the right support, it is absolutely possible to:
- Reduce frequency
- Improve resilience
- Feel more in control of your symptoms
Final thoughts
Headaches and migraines during perimenopause can feel overwhelming, but they are often your body’s way of asking for support.
By addressing hormones, nutrition, stress, and lifestyle factors together, you can create lasting change rather than relying on short-term fixes.
If you’d like personalised support, I’d love to help you get to the root cause and create a plan that works for your body.
Book a 15 mins chat- HERE
- Join the Thrive After 35® waitlist for September 2026 so that you get the early bird offer when doors open on the 22nd June. Programme launches Sept 12th 2026- HERE
Best wishes
Lucy
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