Could Menopause Be Behind Your Headaches, Dizziness, and Nausea? Here’s What You Need to Know!

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Headaches — we’ve all had it. But in menopause, getting a headache can give us another headache (yes, a double headache) as it seems to happen more often and… out of nowhere!

Headaches in midlife are more than just the bills to pay, the snail-like traffic, the mysterious disappearance of your glasses or the loud neighbors. It’s all the changes that happen during menopause that result in different factors which, in turn, cause headaches, dizziness and nausea!

Some of the common causes of headaches, dizziness, migraines and nausea in midlife are:

• Hormonal changes
• Stress
• Sleep problems
• Fatigue
• Blood sugar level fluctuations
• Food sensitivities
• Dehydration
• Excessive medication use
• Underlying health problems

As you read further, you will learn more about these different factors, so you’ll know how to address them right from the root! I will also share how to prevent migraines in menopause and natural remedies you can try. So, go ahead and read on — and hey, keep that head up!

What Triggers Headaches?

Hormonal changes, stress, sleep problems, fatigue, fluctuating blood sugar levels, food sensitivities, dehydration or excessive medication use are among the common triggers of headache in menopause. Headaches can also be due to underlying health problems.

Let’s talk further about these triggers:

1. Hormonal Changes

A headache can be triggered by hormone fluctuations (particularly low progesterone and low estrogen levels), adrenal imbalance or thyroid imbalance. Here’s the relationship between hormones and headaches:

Low Progesterone: Progesterone plays a crucial role in regulating various bodily functions, including our mood and brain chemistry. But during midlife, particularly during perimenopause [https://mymenopausejourney.com/perimenopause-symptoms/] and menopause, hormonal fluctuations can lead to a decrease in progesterone — which may trigger or exacerbate headaches!

Additionally, hormonal imbalances can affect blood flow and tension in the head and neck, potentially leading to migraines. Nausea and dizziness may also be tied to hormonal changes and other related factors like stress, sleep disturbances or changes in lifestyle during this transitional phase.

Low Estrogen: Women may begin to experience more headaches as they enter perimenopause. Hormonal fluctuations can cause headaches to happen in cycles, especially when estrogen levels decrease. Estrogen has a known impact on the action of serotonin, a neurotransmitter that regulates pain and mood! Therefore, a drop in estrogen levels (usually in menopause and postmenopause) can trigger painful headaches and migraines in menopause.

Adrenal Imbalance: If you think you have adrenal imbalance, your headaches might arise with the onset of stress. They may also occur after the “low” that follows a caffeine kick or sugar high!

It’s common for women with an adrenal imbalance to get in the habit of using sugar or caffeine — to spark the energy they need to get through the day. But this vicious cycle leaves the body depleted of essential nutrients and causes headaches! Adrenal headaches may also come with other symptoms like dizziness, fatigue and salt cravings.

Thyroid Imbalance: Chronic headaches or migraines could also be related to a thyroid imbalance. Daily persistent headaches related to the thyroid tend to bother both sides of the head and have a pressing or tightening sensation. They can also be aggravated by intense light or sound! Thyroid-related headaches may also be accompanied by cold intolerance, skin issues, loss of energy, constipation and fluid retention.

FACT: Studies show that the hormonal changes from birth control pills and hormone replacement therapy may also trigger headaches as a side effect.

2. Mental and Emotional Stress

The increase in blood pressure and muscle tension when you’re under stress can directly lead to headaches. In fact, people who consistently experience higher stress levels report more frequent headaches than those who do not!

The link between headaches and stress can be due to overactive nerves sending pain signals to the brain. Stress headaches may also be the effect of overly tense muscles in the face and neck regions.

3. Sleep Problems

Both oversleeping and poor-quality sleep can raise the chances of headaches the next day. Sleep deprivation lowers our pain threshold — which explains why people with chronic headaches experience more severe pain when they go short on sleep!

Moreover, people with sleep apnea (blockage of the airway) often report frequent morning headaches. This sleep condition leads to headaches (and loud snoring) because of the fluctuating carbon dioxide and oxygen levels in the blood.

4. Fatigue

According to Dr. Miran Salgado, a neurologist in Brooklyn, headaches and fatigue can frequently occur together. He also added that fatigue often precedes the development of a migraine headache.

Also, headache and fatigue may be symptoms of another condition. Dr. Noah Rosen, a specialist in psychiatry and pain management, said that the combination of fatigue and headache is often a sign of disrupted homeostasis — the natural balance inside our body.

Homeostasis is the ability of our system to regulate its internal environment. So, when our body is in a “state of disorder”, we become more prone to health conditions and chronic diseases!

5. Histamine Intolerance

Histamine is a neurotransmitter released when the immune system feels “under attack”. It causes an immediate inflammatory response, expands the blood vessels and allows white blood cells to “flood” the bloodstream — to find the source of the attack!

You see, our immune system is doing a great job of protecting your body against threats. Therefore, if you have food sensitivities, your immune system might mistakenly “think” that certain foods are dangerous to your body. This immune response can result in many symptoms, including headaches and migraines!

Besides food sensitivities, histamine intolerance may also trigger a headache. This condition happens when there is an imbalance between the amount of histamine released and your body’s ability to break down histamine.

Women in perimenopause are usually prone to histamine intolerance because histamine and estrogen were found to attach to the same receptors. Meaning, estrogen can trigger the release of histamine! The more estrogen you have, the more histamine will be released into the bloodstream.

6. Fluctuating Blood Sugar Levels

Sugar causes hormonal changes, specifically with the neurotransmitters epinephrine and norepinephrine. These shifts can change blood vessel behavior in the brain, causing a headache!

“Sugar-related headaches come from a rapid swing in your blood sugar levels. Glucose level fluctuations affect your brain more than any other organ.” — Dr. Anisha Patel

7. Dehydration

A headache that roots from dehydration happens when your body doesn’t get enough fluids. Even mild dehydration can cause a headache! Other symptoms of dehydration (like fatigue, extreme thirst, dry mouth and dizziness) appear along with headache pain.

Nothing to worry about, though! Dehydration headaches often go away by staying hydrated. Drink at least eight glasses of water daily to keep headaches away and stay healthy!

8. Excessive Medication Use

The World Health Organization is caused by chronic and excessive use of medications to treat headaches. Among the painkillers known to result in MOH are triptans, ergotamine, opiates, nonsteroidal anti-inflammatory drugs (NSAIDs) and paracetamol. MOH is often described as persistent and often at its worst upon waking up!

A headache drug causing headaches — pretty ironic, right? Good thing there are natural remedies we can try! Keep reading and discover some of the most effective relief for headaches, dizziness and nausea!

How Long Does a Normal Headache Last?

Tension headache, the most common type of headache, can last from thirty minutes to a few hours. It is typically caused by stress and muscle tension. This type of headache can be mild to moderate and has a steadier pressure rather than throbbing. Furthermore, tension headaches are not linked to sound or light sensitivity or nausea.

Generally, headaches result from signals interacting in the brain, blood vessels and surrounding nerves. However, some headaches can signify a serious underlying condition and should be evaluated promptly!

• Occurrence of a “first or worst” headache
• Progressively worsening headache
• Sudden or abrupt headache onset
• Headache that wakes you up from sleep
• Headache that occurs with a high fever or rash
• Headache that leads to confusion
• Headache with dizziness and nausea
• Headache that accompanies unexplained weight loss
• Headache that differs from all previous headaches se headache (MOH)

Headache Versus Migraine: What’s the Difference?

Tension headache, the most common type of headache, is described as feeling like a band around the head. If it is accompanied by throbbing and pounding sensations in your head, you may be experiencing a migraine headache.

The NAMS define migraines as moderate to severe headaches that involve throbbing or pulsating pain — usually aggravated by activity. They are also accompanied by sound sensitivity, light sensitivity (aura) or nausea.

As mentioned earlier, hormonal imbalance can result in headaches. The same hormonal imbalances (estrogen, adrenals and thyroid) can also trigger migraines in menopause!

Other possible causes of migraines are:

• Emotional Triggers: Stress, tension, shock, grief, anxiety, depression, excitement
• Physical Triggers: Tiredness, poor-quality sleep, poor posture, neck or shoulder tension, jet lag, low blood sugar (hypoglycemia)
• Dietary Triggers: Gluten, dairy, sugar, peanuts, smoked fish, aged cheese, wine, food products with preservatives (especially “tyramine”)
• Environmental Triggers: Bright lights, flickering screens, smoke, loud noises, changes in climate, strong smells, stuffy atmosphere
• Medications: Sleeping pills, combined contraceptive pills, hormone replacement therapy

A study also found a link between hypertension and migraines in menopause. Researchers determined if women who have had migraines were more likely to develop hypertension after menopause.

None of the women had high blood pressure or cardiovascular disease at the start of the study. After controlling for migraine medications and lifestyle factors that could affect cardiovascular risk, the researchers found that high blood pressure was more common in women who had migraines than in those who did not.

So, what does this mean?

According to the American Heart Association (AHA), a headache or migraine can be a sign that a person is experiencing a hypertensive crisis. Meaning, the blood pressure reaches 180/120 mmHg or higher — a medical emergency if left unmanaged.

What Causes Dizziness in Menopause?

Dizziness may occur as a result of other menopause symptoms like hot flashes, stress, fatigue, anxiety or panic attacks. If suffering from these symptoms, breathing and heart rate levels become rapid and unsteady! This change in breathing can disturb the flow of blood and oxygen to the brain, causing dizziness.

It is common for many women to experience light-headedness during menopause. Three types of sensations that can be experienced with dizziness:

• a sense of spinning or whirling
• feeling as if you are going to faint (nauseous)
• loss of balance

Estrogen and progesterone are the female hormones that change most during menopause. As the levels of these hormones change, they negatively affect blood vessels and circulation — resulting in bouts of headaches, dizziness and nausea!

Research also shows that dizziness is highly prevalent in peri- and postmenopausal women and is associated with anxiety.

What’s the Difference Between Dizziness and Vertigo?

According to Dr. Julie Honaker of Cleveland Clinic, dizziness used to be an umbrella term and vertigo fits underneath it. However, they recently found that dizziness is very separate from vertigo.

Dizziness is an altered sense of spatial orientation — a distortion of “where we are” within a space and your balance just feels off. On the other hand, vertigo involves a false “movement” of your surroundings. It may feel like you are standing still and the world is spinning around you.

Vertigo is often accompanied by other symptoms like nausea, vomiting, loss of balance and trouble walking. Another possible symptom experienced during an episode of vertigo is “nystagmus” — a condition in which the eyes make repetitive, uncontrolled movements.

Suppose you are experiencing episodes of dizziness or vertigo. In that case, your doctor will get more information about your symptoms and give you a physical exam in which your balance and other functions are checked.

They may perform a few tests to find the root cause and determine if the sensations you have qualify as dizziness or vertigo. One test used to diagnose the cause of balance disorders is “videonystagmography (VNG) balance test”. VNG tests the inner ear and motor function to find the cause of dizziness or vertigo.

Our balance system is our sixth sense. Don’t wait until something goes wrong with it! You can promote better balance and prevent vertigo by doing certain exercises! Here’s Dr. Jo, a physical therapist, sharing her simple vertigo exercises:

Is Nausea Common in Menopause?

Yes. Nausea is common, especially for women entering perimenopause. This symptom is defined as “feeling sick” or having an uneasy stomach — which may (or may not) lead to an urge to vomit!

Many midlife women report that nausea is usually at its worst in the morning and can be accompanied by other PMS-like symptoms. The exact relationship between nausea and menopause may not yet be fully understood, but hormonal fluctuations rank high in the “suspect” list!

The same concept behind pregnant women’s “morning sickness” applies to nausea in menopause — where estrogen and progesterone levels are having a dance showdown.

Moreover, research shows that low progesterone levels can cause gastrointestinal problems like bloating, indigestion, irritable bowel syndrome and heartburn. These effects of low progesterone can also lead to nausea!

Other menopause symptoms found to trigger nausea are fatigue, stress, hot flashes, headaches, migraines, dizziness and heart palpitations.

To ease nausea in menopause, relaxation techniques such as deep breathing can bring great relief! When you focus on your breathing, you remove your mind from the fact that you feel sick and give it something else to think about.

Getting nervous about vomiting can also increase your heart rate and makes you start taking shallow quick breaths! Pause and breathe some fresh air like it’s the only thing you care about — it will help you regain control of your body and mind. We say NO-usea!

You can also try quick natural remedies such as:

• Ginger or peppermint tea
• Avoiding strong odors
• Stop eating spicy, greasy and sugary foods
• Try some essential oils

More importantly, it is important to embrace healthy habits that will help you prevent nausea in the longer term! Eat fresh, nutritious foods that are free from additives and preservatives. Hydrate, exercise regularly, eat mindfully and get quality sleep. Also, find ways to manage stress and anxiety!

Are There Any Risks When Taking Medication for Headaches, Dizziness and Nausea?

Over-the-counter (OTC) pain relievers are generally safe. However, overusing pain relievers may lead to headaches, drug tolerance, drug dependence and other side effects!

Headaches: Taking pain relievers too often can actually cause a headache (called “rebound headaches”) when you stop taking medicine. This effect is similar to withdrawal symptoms.

Reduced benefits over time: Your body can build up a tolerance (get used to) any medication. You may notice that a medication you’ve used regularly doesn’t work as well as it once did.

Dependence: Some medications can become addictive. They may pose more risks than benefits. For that reason, healthcare providers don’t usually recommend prescribing benzodiazepines and narcotics (such as codeine and oxycodone) to treat tension headaches.

Other side effects: All drugs have side effects. Avoid taking aspirin or other nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, too often. Overuse may cause stomach pain, bleeding or ulcers. If you take any medication regularly, discuss the risks and benefits with your doctor.

15 Natural Relief for Headaches, Dizziness and Nausea

Now, you learned several factors that could influence headaches, dizziness and nausea. Good thing there are natural remedies you can try to prevent or relieve those symptoms! The tips I’m about to share can also help manage migraines in menopause.

Among the best natural remedies you can try for headaches, dizziness and nausea are:

• Finding time for relaxation
• Hydrating properly
• Eating nutrient-dense foods
• Doing an elimination diet
• Achieving good sleep quality
• Taking time for movement and recovery
• Limiting coffee intake
• Trying some herbal remedies
• Avoiding toxins (from the environment, home products and processed foods)
• Applying cold compress
• Practicing good posture
• Getting relief through acupuncture
• Grounding in nature

FINDING TIME FOR RELAXATION

Stress is like that clingy friend who just doesn’t take a hint. Kick it to the curb by finding your zen — you deserve to kick back and unwind!

Whether it’s a bubble bath or a cozy corner with a good book, carving out “me time” can be your secret weapon against those pesky headaches and dizzy spells!

Another hack is to practice deep breathing: Inhale through your nose, hold it and then exhale like you’re blowing out birthday candles. Feeling stiff? A little stretching goes a long way too in relieving tension!

Or why not try essential oils. They are like little bottles of magic that can help ease headaches and elevate your mood.

Lavender is perfect for winding down, while peppermint can bring an invigorating zing — just dab a drop on your temples or inhale deeply. Create your own soothing potion and discover which scents are your favorites, one whiff at a time!

HYDRATING PROPERLY

Raise your glass! Hydration is your best friend. Water is not just a thirst quencher; it keeps headaches at bay and helps you feel a lot better. Consider jazzing it up with slices of lemon or cucumber for a refreshing twist!

Remember, being dehydrated does not only lead to headaches — it can also result in other symptoms, like fatigue, extreme thirst, dry mouth and dizziness!

EATING NUTRIENT-DENSE FOODS

Nourish your body and mind with vibrant, nutrient-packed foods! They’re fuel for your body and can help keep those head discomforts away. What foods shall we go for?

Well, research shows that magnesium, riboflavin (vitamin B2), vitamin B12 and coenzyme Q10 are the nutrients you need to prevent headaches and migraines.

Leafy greens, nuts, seeds, whole grains, dark chocolate, bananas, fish and legumes are among the best sources of magnesium!

Check out my article below for more magnesium source!

DOING AN ELIMINATION DIET

Feeling a little off? Time to play detective!

An elimination diet can help you pinpoint those troublemakers. By cutting out common culprits like gluten, dairy and sugar for a bit, you’ll be on your way to discovering what truly works for your body!

Keep a food journal and write down what you eat. This will help you identify patterns in how your body reacts to the food you eat daily. Gut problems and inflammation are usually big triggers for many symptoms we have in midlife — including headaches, dizziness and nausea!

ACHIEVING GOOD SLEEP QUALITY

Sweet dreams start with a good night’s sleep. Prioritize rest by creating a cozy bedtime ritual! Slip into some comfy pajamas, dim the lights and reduce screen time.

Think of sleep as your nightly reboot button. When you hit it, you recharge your brain and body — and those headaches won’t stand a chance!

TAKING TIME FOR MOVEMENT AND RECOVERY

Gentle movement, like yoga, tai chi or a leisurely walk, can work wonders for your body and mind.

It’s all about finding what feels right for you — and remember, recovery days are just as important! It’s when you can slow down, take a step back and just let your mind and body be fully rested.

LIMITING COFFEE INTAKE

Love your morning cup, but don’t let it turn into a jittery dance party. Moderating your coffee intake can help keep those headaches at bay. Try swapping in herbal teas or decaf for a gentler pick-me-up!

Check out my article for healthy drinks that will keep you energized while supporting your health: Coffee and Healthy Alternatives for Women Over 40

TRYING SOME HERBAL REMEDIES

Dive into the world of herbal wonders! From soothing peppermint to calming ginger and relaxing chamomile, herbal remedies can be delightful allies in managing headaches, dizziness and nausea. Discover your favorites and let nature lend a soothing hand!

AVOIDING TOXINS

Toxins are all around us. They lurk in the food we eat, the products we use, the clothes we wear and even the home we live in! Many headaches also come from food additives (which are toxic for our body).

So, the best advice I can give you in this area? Cook your own food! And when buying, choose natural home products and organic foods — and avoid processed goodies. Your body deserves to be free from harmful chemicals, and you’ll likely feel more vibrant in no time!

APPLYING COLD COMPRESS

Feeling that headache creeping in? Grab a cold compress, plop it on your forehead, and close your eyes. It’s refreshing and soothing, almost like giving yourself a mini spa day right at home. You’ll feel cooler in every sense!

PRACTICING GOOD POSTURE

Good posture not only shapes your silhouette but also helps prevent tension headaches. Sit up straight and give your spine the love it deserves. Stand tall and you’ll get instant elevation in mood!

Try to avoid a “hunched over” look while scrolling through your phone or working at your desk! Instead, keep your shoulders relaxed, back straight and head held high. A few posture checks throughout the day can save you from tension headaches and boost your energy!

GETTING RELIEF THROUGH ACUPUNCTURE

Acupuncture might just become your new bestie! This ancient practice can provide incredible relief for headaches and more. It’s like a gentle chat with your body to restore balance — how cool is that?

GROUNDING IN NATURE

Let’s not forget the power of the great outdoors! Take a leisurely stroll outside; the fresh air and sunshine can work wonders on your mood and may just make those headaches disappear!

Yes, grounding, or connecting with nature, can be a magical way to relieve stress and headaches. Take a stroll in the park, feel the grass under your feet and let Mother Nature rejuvenate your spirit. Time to step outside and soak it all in!

Takeaway

Triggers are very specific to each person — what gives you a headache may not be a problem for others. So, your first step to preventing headaches, dizziness and nausea is figuring out what really triggers them!

Trace the root cause. Once you take down the guilty culprit, you can make healthy lifestyle changes to avoid or minimize the chances of getting these discomforts. Keep your head up, your heart strong and your mind positive! Find that balance in your midlife lifestyle and not a dizzy moment will bother you!

References:

Migraine in women: the role of hormones and their impact on vascular diseases (nih.gov)
Hormone headaches – NHS (www.nhs.uk)
Headaches: Types, Symptoms, Causes, Diagnosis & Treatment (clevelandclinic.org)
Migraine and estrogen (nih.gov)
Current Treatment Options: Headache Related to Menopause-Diagnosis and Management – PubMed (nih.gov)
The complex relationship between estrogen and migraines: a scoping review | Systematic Reviews | Full Text (biomedcentral.com)
The Influence of Estrogen on Migraine: A Systematic Review | Headache | JAMA | JAMA Network
Menopause Dizziness: Feels Like Vertigo? | Gennev
Menopause and dizziness – causes and solutions during the menopause. (avogel.co.uk)
Headaches & Migraines, Menopause Information & Articles | The North American Menopause Society, NAMS
Vestibular migraine may be an important cause of dizziness/vertigo in perimenopausal period – PubMed (nih.gov)
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Gita is the founder of My Menopause Journey. Since 2014, she has been supporting midlife women by sharing hard-earned learnings from her own experience. To advance her knowledge, Gita puts a lot of her time and effort into understanding the broad spectrum of women’s health. She immerses in extensive research about the physical, mental and emotional aspects of menopause. Gita believes in the life-changing power of healthy, holistic living — this is where she anchors her message to all women. Learn more about her marvelous mission in About us - My Menopause Journey.