Nutrition tactics to reduce midlife headaches

A woman in a white sweater stands by a window with her eyes closed, pinching the bridge of her nose as if experiencing discomfort or stress. A green plant is visible beside her.

I never saw myself as a headachy person before I hit the perimenopause, but I have become prone to them in the past few years, and it seems that many women undergo a similar experience during this phase of life, which can catch them by surprise and be disorientating, as well as downright painful.

So if you’ve noticed this sudden and unwelcome rise in headaches and migraines, you’re certainly not alone. Inflammation, lack of sleep, stress and even poor posture can be part of the picture, but there’s more to the story.

It is important to note that if you are getting headaches completely out of the blue, then you should see your GP to have things checked out.

This blog explores the role of fluctuating oestrogen levels and the interplay with serotonin. I also discuss the onset of histamine intolerance which some women experience during midlife. These are the changes in a woman’s body which can lead to such debilitating headaches and migraines. I share some diet tweaks, nutrients and botanicals you can try, to help manage things better. These tips have really helped me, and I hope that they help you too.

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Understanding the role of oestrogen

Oestrogen fluctuations are crucial to helping pinpoint why your headaches might have appeared out of the blue. This issue is mainly because oestrogen influences serotonin levels. Serotonin is normally thought of as a brain chemical affecting mood, however serotonin can function as a hormone. Serotonin can also influence a woman’s pain threshold.

When oestrogen levels fall, serotonin levels can dip as well, making blood vessels more sensitive and prone to inflammation. This can lead to the throbbing pain and sensitivity to light and sound typical of migraines. Women often experience these hormone-driven migraines in the days leading up to their period, when oestrogen declines, or during perimenopause as hormone levels become more erratic.

Many women find that their migraines are more frequent and severe during their mid-life compared to their childbearing years. While oestrogen levels eventually stabilise after menopause, the journey there can be fraught with hormonal turbulence and more frequent headaches.

Phyto-oestrogens, found in certain plant-based foods, can help balance oestrogen levels naturally and may reduce the frequency and severity of hormone-related migraines and headaches. These compounds mimic the action of oestrogen in the body by binding to oestrogen receptors, offering a gentle and more stable source of oestrogen-like activity.

Foods rich in phyto-oestrogens include flaxseeds, caraway seeds, sesame seeds, nuts; soya products such as tofu, tempeh, edamame and miso; plum, pear, apple, grapes and berries; as well as beans and pulses such as chickpeas and lentils. Switch to wholegrains such as quinoa, buckwheat, millet, teff, amaranth and sorghum as well as spelt and barley. Incorporating these into the diet may help smooth out the hormonal fluctuations that contribute to migraines.

And hormone replacement therapy, which provides oestrogen, is sometimes suggested by doctors if headaches or migraines become a frequent or a major problem. This is especially so if they come alongside other perimenopausal symptoms which are not manageable otherwise.

Navigating Histamine Sensitivity During Perimenopause

The oestrogen and serotonin interplay aren’t the only factors to consider. During this phase, women can also become more sensitive to histamine, a compound found in certain foods and drinks. If histamine builds-up in the body it can cause a variety of symptoms, including headaches and migraines as well as sneezing, itchy eyes and nausea. These symptoms often go hand in hand with a hot flush or night sweats.

Histamine is a chemical naturally produced by the body and found in various foods and drinks, particularly aged or fermented ones like wine, cheese, and cured meats, but also in oranges, tomatoes, avocado and spinach.

When histamine is broken down in the gut efficiently, it usually doesn’t cause any problems. However, during perimenopause and menopause, some women struggle with this process, mainly due to the changing levels of oestrogen, which directly affects the gut’s ability to deal with the histamine naturally lying in food.

Oestrogen is known to inhibit an enzyme called diamine oxidase (DAO), which is responsible for breaking down histamine in the gut. As oestrogen levels fluctuate, so does DAO activity, which means histamine can accumulate in the body, leading to an exaggerated inflammatory response and histamine-related symptoms such as headache and migraine.

If you’ve noticed that red wine or aged cheese triggers a migraine, it’s probably because of this histamine overload. For some women, adopting a low-histamine diet focusing on fresh foods and non-fermented food can make a significant difference. Read this blog on histamine intolerance if you are curious to learn more about high and low histamine foods.

However, sticking to a low-histamine diet can be challenging, and even with dietary changes, migraines might continue to rear their ugly head. This is where natural food supplements can offer additional support and you will learn more about quercetin, vitamin C, vitamin B6 and magnesium below. These are some of the supplements that have helped me and many of our NatureDoc clients to manage mid-life headaches and migraines, especially if they seem to be more histamine-led:

Quercetin is a powerful antioxidant and anti-inflammatory that helps to ease histamine pathways in the body, making it particularly helpful for migraines triggered by histamine sensitivity. Research suggests that quercetin can have an anti-migraine effect by calming inflammation and reducing oxidative stress, two key factors in migraine development. It’s naturally found in foods like apples, onions, red peppers and capers, but supplementing with quercetin can provide a more concentrated boost.

Magnesium is one of the most well-researched supplements for migraine relief. It’s essential for nerve function and muscle relaxation, and many migraine sufferers are found to be low in this mineral. Studies show that magnesium can significantly reduce migraine frequency, duration, and intensity, especially in those prone to menstrual migraines or migraines triggered by stress or histamine. Magnesium rich foods include green veg, nuts, seeds and dark chocolate. Consider oral magnesium supplements as well as Epsom salt baths.

Vitamin B6 (pyridoxine-5-phosphate – this plays a key role in hormone balance and histamine metabolism, both of which can influence headaches, particularly in women dealing with oestrogen fluctuations. Vitamin B6 helps the body break down histamine by supporting the enzyme diamine oxidase (DAO), which reduces excess histamine.

Vitamin C, especially in non-citrus forms like Amla fruit or bilberries (wild blueberries), is a wonderful way to help stabilise histamine levels and reduce the frequency of histamine-triggered migraines. It supports the body’s mast cells, which release histamine, helping to keep them in balance and preventing them from overreacting.

Round up

If you’re navigating perimenopause or menopause and dealing with more frequent headaches or migraines, it’s important to remember that your body is going through a significant hormonal shift. By addressing both the hormonal fluctuations and histamine sensitivity, you can take meaningful steps to reduce migraine frequency and improve your overall wellbeing.

If you are keen to understand more about your balance of hormones through in-depth testing or whether you want to establish whether histamine intolerance is part of the picture for you, then get in touch with our NatureDoc clinical team. We specialise in supporting women’s health and hormones help with both with test interpretation as well as implementing a diet and supplements you can weave into your busy life.  We are here to help you glide through your mid-life, and aim to keep the headaches and migraines at bay.

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