Can what and when you eat help perimenopause headaches?

Skipping meals may trigger a menopausal migraine; eating small snacks regularly should help to keep your blood sugar levels stable. If your blood sugar levels drop it can cause headaches, tiredness, cravings, light-headedness, and irritability.

Eat regular, low-glycaemic meals to keep your blood sugar levels stable. The Glycaemic index (GI) is a rating system for foods containing carbohydrates showing how quickly a food affects your blood sugar (glucose) level.

What low GI foods help menopause headaches?

Low or medium GI foods are broken down more slowly and cause a gradual rise in blood sugar levels over time. Examples are:

• some fruit and vegetables – berries, plums, kiwi fruit, lettuce, broccoli, cabbage, cauliflower and peppers.

• pulses

• wholegrain foods, such as porridge oats

What other foods help control menopause migraines and headaches?

• Magnesium - studies show low levels of magnesium during migraine attacks. Eat more: legumes, nuts, whole grains, seeds, green leafy vegetables, soy products, bananas, dried apricots, and avocados. (This mineral is also found in water in hard water areas).

• Phytoestrogens – these plant-based chemicals that boost oestrogen may help restore hormone balance. Eat more: soy-based foods, miso, wholegrain rice, alfalfa, cherries, and apples.

• CoQ10 - a vitamin-like substance recommended by The Migraine Trust. Found naturally in oily fish, legumes, and whole grains.

• Vitamin B2 has an antioxidant effect helping absorb damaging free radicals that can trigger migraine. Eat more: leafy vegetables, nuts, legumes, eggs.

Is there a connection with headaches and hot flushes?

Mild dehydration is one of the most common causes of perimenopause headaches. Frequent hot flushes and night sweats, contribute to water loss. Drink water, between 6-8 glasses, combined with herbal teas or caffeine-free drinks each day.