Hormonal Headaches and the Menstrual Cycle
As the majority of my clients are female, menstrual headaches are something I come across fairly frequently. They can often be debilitating, ranging from pressure and tension across the forehead and temples to a monthly migraine.
Such headaches are commonly linked to fluctuations in oestrogen and progesterone.
Oestrogen
Just before a period, oestrogen levels fall. Oestrogen influences how sensitive the brain and blood vessels are to pain signals. When it dips suddenly, this can “trigger” a headache or migraine.
Progesterone
Progesterone also drops before menstruation, which can contribute to mood shifts, water retention, and further pressure in the body — all of which make headaches more likely. Retaining fluid is one of the main causes of pressure headaches, where the head and face feel ‘full’. Lower levels of progesterone can also increase fatigue and alter sleep quality, further exacerbating headaches.
Prostaglandins
Prostaglandins are hormone-like chemicals that rise as the womb lining sheds. They can cause blood vessels to react more readily — dilating and constricting. These fluctuations contribute to head pain, alongside the sensitisation of pain receptors and a lowering of the pain threshold.
High prostaglandin levels can also spill into circulation, which explains why some women experience headaches, nausea, diarrhoea, and fatigue alongside period pain. These headaches most often occur in the first 1–2 days of menstruation, when prostaglandin release peaks.
The benefits
The positive side is that once you understand the hormonal rhythm, you can prepare — supporting your body with hydration, balanced meals, rest, and nervous system care (including aromatherapy and massage, which regulate stress and muscle tension). An holistic approach can certainly help.
Diuretic foods
I often advise my clients who report pressure or tension-type headaches to eat foods that are naturally diuretic in nature, such as melon, cucumber, celery, asparagus, and pineapple. Reducing salt intake can also help reduce fluid retention.
Aromatherapy
Aromatherapy essential oils such as juniper, fennel, sweet orange, lemon, grapefruit, cedarwood atlas, and geranium can all encourage fluid elimination. Combined with massage, which supports circulation and the movement of fluid through the lymphatic system, aromatherapy offers a natural approach to monthly headaches.
An added benefit of aromatherapy is the relief of pre-menstrual tension (PMT) and menopausal symptoms such as anxiety, foggy thoughts, hot flushes, and trouble sleeping.
Geranium essential oil helps to stimulate the secretion of oestrogen, supporting brain clarity and bone health.
Clary sage mimics oestrogen and reduces cortisol, calming mood swings, hot flushes, and anxiety. I would not advise using this in a night blend, as cortisol is needed to wake you up in the morning and it can sometimes cause vivid dreams.
Lavender is always popular — it reduces stress hormones and has analgesic properties. It can ease headaches, hot flushes, anxiety, and insomnia.
While hormonal headaches can feel overwhelming, understanding the rhythm of your cycle gives you the power to prepare and support your body. With the right lifestyle choices and natural approaches such as aromatherapy and massage, it is possible to reduce discomfort and restore balance each month.
Need help?
If you experience monthly hormonal headaches, a personalised approach can make a real difference. Book a consultation at Julie May Holistic Therapy to explore targeted aromatherapy, massage, and lifestyle strategies designed to support your cycle and reduce discomfort.