Migraines in Perimenopause: My Story, Triggers, and Natural Relief

Perimenopause can be a confusing, unpredictable season of life. For some women, hot flushes and night sweats are the headline symptoms. For me, it was migraines.

These weren’t the kind of headaches you can power through with a paracetamol and a strong coffee. They were full-blown, debilitating migraines that made me nauseous, light-sensitive, sound and smell sensitive, and unable to function for days. At their worst, they disrupted my work, my concentration, and even my sense of confidence.

I later learned that migraines during perimenopause are surprisingly common, and they’re closely tied to our shifting hormones.

Why Hormones Trigger Migraines in Perimenopause

During our reproductive years, oestrogen and progesterone rise and fall in a fairly predictable cycle. But in perimenopause, hormone levels start to fluctuate much more wildly. That sudden drop in oestrogen, in particular, can be a powerful trigger for migraines (The Migraine Trust).

In simple terms:

• Oestrogen affects serotonin — a brain chemical involved in pain regulation. When oestrogen dips, serotonin can too, and that change can spark a migraine.

• Vascular changes — fluctuating hormones can cause blood vessels to expand and contract, another classic migraine trigger.

• Increased sensitivity — perimenopause is a time when the nervous system seems more reactive overall, making women more vulnerable to pain signals.

For me, this explained why migraines often arrived around my period, or after a particularly stressful month — my body was riding the roller coaster of hormonal shifts.

Natural Remedies To Manage Migraines

While there’s no one-size-fits-all cure, I’ve found a combination of natural approaches that reduces both the frequency and intensity of my migraines.

1. Yoga and Gentle Movement

When I was first laid out by migraines, the last thing I wanted to do was move. But over time, I noticed that a regular yoga practice, especially gentle stretches and restorative poses, helped reduce my stress levels and seemed to make migraines less frequent.

👉 Read more in my blog: Yoga for Menopause Symptoms

2. Breathwork and Relaxation

Deep breathing exercises, yoga nidra, and guided relaxation all help calm the nervous system. For me, they’re most effective if I do them regularly, not just when the migraine has already arrived.

3. Magnesium and B Vitamins

Studies suggest that magnesium and B2 (riboflavin) may reduce migraine frequency (American Migraine Foundation). I’ve found that magnesium-rich foods, such as leafy greens, seeds, and whole grains, make a difference, and I sometimes take a gentle supplement.

4. Plant-Based Eating

As I’ve shared before, I follow a vegan lifestyle. I like knowing exactly what’s going into my body, especially when it comes to hormones. Animal products naturally carry the hormones of the animal they come from, and because our systems can be so sensitive, eating plant-based foods feels like giving my body a clean slate, free from outside hormonal influences.

Whether or not this has directly reduced my migraines, it has definitely supported my overall well-being. Avoiding processed and sugary food, and also bread, has been key is reducing the numbers and severity of my migraines.

5. Sleep and Rhythm

Going to bed and waking up at consistent times helps stabilize my body. Sleep disruption is a major migraine trigger, so I guard my evenings carefully.

6. Cold Compress or Hot Water Bottle, and a Dark Room

When a migraine does arrive, I retreat to a dark room. A cool compress over my eyes, or a hot water bottle on the back of my head and neck, along with complete rest, are sometimes the only way through. It’s not glamorous, but it’s what my body needs.

Living with Migraines in Perimenopause

What I’ve learned is that migraines aren’t just a physical pain; they take an emotional toll too. The unpredictability, the fear of when the next one will strike, the guilt about missing work or letting people down… it all adds up.

But perimenopause is also a time to slow down and listen. My migraines have forced me to create stronger boundaries, prioritize rest, and deepen my yoga and mindfulness practices. In that sense, they’ve been an unwelcome but powerful teacher.

🌼Final Thoughts

If you’re experiencing migraines in perimenopause, you are not alone, and it’s not “all in your head.” Hormonal fluctuations can directly trigger migraines, but there are many natural tools you can use to manage them. From yoga and breathwork to nutrition and supplements, small daily choices can build resilience.

And remember, it’s worth speaking with your GP or a menopause specialist about your symptoms. Migraines are complex, and sometimes medical support is an important part of the picture.

✨ Next Read: Yoga for Menopause Symptoms – explore gentle practices that can support balance, ease stress, and reduce menopause-related discomforts.