How to Avoid Headaches While Intermittent Fasting?

Headaches while fasting are more common than you think. A Ramadan study showed that 35.7% of participants reported getting a headache on the first day of fasting; that’s more than one-third of participants. However, if these headaches are making you rethink your life decisions, such as doing intermittent fasting, don’t throw the towel just yet. 

In this article, you’ll discover the reasons behind these fasting headaches, practical strategies for prevention, and effective methods to relieve them. 

What Is a Fasting Headache?

Fasting headaches are headaches caused by one or various factors while fasting. They can be diffused or allocated in the frontal region of the head, and are characterized by non-pulsating and mild to moderate intensity pain. 

Why Do Headaches Occur During Fasting?

Fasting subjects your body to unusual eating times, putting stress on the body. However, modifying your routine is not the only reason you might develop a headache during fasting. There are various other reasons for getting a headache, let’s go over them. 

Initial adjustment

A new eating schedule is the most common motive for a headache during a fast. Modifying your body’s habits can put your body under stress, leading to a headache. 

Avoid confusing your body even more than it already is and maintain a consistent fasting regimen with Fastic. The Fastic app helps you stay on schedule through timely reminders, ensuring you eat and fast at the right times.

Blood sugar levels

The brain needs glucose (blood sugar) for energy and to function properly. During fasting, reduced food intake can lead to lower blood sugar levels. This decrease may cause vasoconstriction (the tightening of blood vessels), triggering headaches.

Dehydration

Poor hydration can cause blood pressure to drop, and low blood pressure can reduce oxygen flow to the brain. Dehydration can cause brain cells to shrink in size and pull away from the skull, which puts pressure on the nerves and causes a headache. 

Electrolyte imbalance

Vitamin and mineral deficiencies may contribute to the disruption of nerve functioning and fluid regulation. When the body does not have proper electrolyte levels to perform essential, everyday tasks, it can lead to headaches, nausea, and dizziness. 

Poor quality sleep

During a fast, you might experience hunger late at night, preventing you from falling asleep. Lack of and bad quality sleep can disrupt sleep stages. Sleep deprivation does not allow the brain enough time to rest and repair itself, leading to less-regulated neural pathways. Read more on how fasting can impact sleep.

High levels of stress

Fasting can cause changes in meal times, daily routine, food intake, sleep quality, and hydration levels, all of which can stress the body and lead to headaches. 

Caffeine withdrawal

Caffeine withdrawal can cause a headache while fasting. Drinking caffeine causes blood vessels in the brain to constrict, reducing blood flow. When you stop drinking caffeine, these blood vessels can dilate, increasing blood flow and potentially causing the sensation of pressure in the brain.

How Long Do Fasting Headaches Last?

Fasting headaches usually present themselves after at least 16 hours of fasting and stop within 72 hours once food intake resumes. The longer you fast, the more likely you will get a headache. Individuals who already suffer from headaches have a higher chance of developing headaches during fasting than individuals who don’t. Hypoglycemia has been associated with fasting headaches, particularly migraine attacks during fasting. 

How to Avoid Headaches When Fasting?

Help yourself prevent fasting headaches by following these practical tips.

• Introduce to the fast little by little

Allow your body to understand what changes it will face during a fast. Start by introducing short fasting periods throughout your day and gradually lengthen them until you reach your intended fasting duration. 

• Proper hydration

Ensure optimal hydration while fasting, both during eating windows and fasting periods. A fast does not have to be boring, besides water, you can also drink zero-calorie beverages while fasting, such as electrolyte beverages, herbal teas, and lemon or cucumber water. 

• Balanced meals

When the eating window opens, aim for a nutrient-dense diet full of protein, carbs, and fiber to maintain prime energy levels during fasting periods and avoid nutrient deficiencies. The Fastic app offers a variety of fasting-friendly meals that ensure you enjoy a fast-appropriate diet at every meal.

• Adequate sleep

An appropriate sleeping schedule and good quality sleep are paramount to lessen the chances of triggering a headache. Promote tranquility before going to bed by reading, listening to calm music, or going for evening walks. Stay away from electronics to help transition the brain into sleep mode. 

• Manage stress

Help your body maintain low cortisol levels by engaging in soothing activities like meditation, swimming, reading, deep breathing, and yoga. These are great techniques to relax and activate the parasympathetic nervous system (PSNS), which helps calm the body and mind.

• Gradual reduction of caffeine

Great news! Plain black coffee does not break a fast. So, if you must have that caffeine dose during fasting, ensure it has no calories that may impact your fasting state. But, if you want to commit to the fast entirely, slowly decrease your caffeine intake little by little to give your body time to adapt and minimize the impact a caffeine withdrawal may have. 

5 Ways to Relieve Headaches During Fasting

So it beat you to the punch? Don’t worry, various natural techniques can alleviate a fasting headache and won’t interfere with your body’s fasting state. Let’s go over the five ways you can relieve a fasting headache. 

1. Rest and relax

Rest in a quiet, dark room to minimize sensory stimulation. Lying down and closing your eyes can lessen headache intensity. This approach is effective for individuals who suffer from migraines.

2. Deep breathing exercises

Inhale slowly through your nose and hold for a few seconds, then exhale through your mouth. This method helps increase your blood oxygen levels and reduces stress and tension.

3. Meditate 

Sit or lay down comfortably with closed eyes and focus on your breathing or a calming mantra. You can think of a mantra in your head or if you are new to meditation you can opt for a meditation podcast.

4. Inhale peppermint essential oil

Peppermint oil targets headache pathophysiology and it is comparable to that of paracetamol. Dampen a towel with water infused with peppermint oil, place it over your face, and inhale through your nose for a few minutes. 

5. Hydrate!

Drink herbal teas like ginger tea. Ginger contains over 400 natural compounds, where some of them are anti-inflammatory. Homemade electrolyte drinks also work if you have no store-bought beverages at home. Learn about the best electrolytes for intermittent fasting.

Your Fasting Headache Won’t Cease? It’s Time to Break Fast

Learn to listen to your body. Understanding when your body is telling you it's had enough is crucial so you don’t surpass its limits. If you have tried various strategies to alleviate your fasting headache and nothing works, it's time to give your body a break. 

If you stop the fast, don’t rush into eating a big meal right away, especially if you have been fasting for multiple days. For a safe fasting experience, what and how you eat after fasting is important. Gradually introduce light, solid foods such as smoothies, and slowly increase portion sizes.

While you can stop fasting entirely, extending your eating window is also an option. This approach may lessen the stress on your body, allowing you to find a balanced middle ground.

Who Should Avoid Intermittent Fasting?

Individuals who suffer from the following health conditions are advised not to fast:

• type 1 or 2 diabetes

• chronic migraines

• heart conditions

• eating disorders

If you still want to try fasting, consult a healthcare professional to determine if fasting is safe for you and your particular health background. 

Now that you understand why you are experiencing fasting headaches, download the Fastic app and let it guide you through a successful, headache-free fasting experience. 

Disclaimer: It is advised to speak with a health professional before beginning intermittent fasting or a diet program. There may be side effects for people with certain medical conditions.