If you are presently trying to lose weight, you may have tried intermittent fasting, a fantastic approach to getting rid of that stubborn fat. But does it result in headaches? According to some people, this can be an issue.
There are several reasons why any intermittent fasting diet might cause a moderate, non-pulsating headache. The leading cause is the general decline in energy that occurs while fasting. It is the same as when you miss breakfast or neglect to eat during a busy day to feel tired and get headaches.
The good news is that these headaches usually start during the first few days of beginning your intermittent fasting routine. You feel healthier and more energetic throughout the fasts as your body adjusts to the new way of living.
However, this is not the only factor. Let us find out why you get an uncomfortable headache during intermittent fasting and how you may stop it.
Reasons for a Headache after Fasting
If your objective is to use intermittent fasting to lose weight, your body must remain fasted for sufficient time for glucagon, a hormone that burns fat, to be released.
The body now anticipates food when it alerts you to hunger after years of eating every few hours. The body will let you know it is unhappy if you opt to delay eating, and for some women, this causes a slight headache.
Low blood sugar, dehydration, and caffeine withdrawal are potential causes of intermittent fasting headaches.
Reduced Blood Sugar
When fasting, blood sugar levels drastically decrease. According to several studies, certain individuals may have a fasting headache due to tiny variations in their brain’s pain receptors.
However, other research demonstrates that low blood sugar does not result in fasting headaches since healthy individuals have adequate blood sugar stored for a full day. Additionally, fasting headaches still happen to persons with normal blood sugar levels, but they are not pulsing like low blood sugar headaches.
Dehydration
Many people keep their levels of hydration steady by eating certain meals. Less food is consumed while adopting an intermittent fasting lifestyle, and dehydration may result if not enough water is drunk throughout the fasting and feasting periods.
While on an intermittent fast, this might result in headaches.
Caffeine Withdrawal
Only black coffee is permitted during fasting, even though many individuals subsist on sugar-filled coffee beverages. Some people decide not to drink any coffee during the fasting window because they can not (or won’t) give up the cream and sugar additives.
According to some studies, fasting headaches are similar to caffeine withdrawal headaches as both cause tension in the brain and happen roughly 18 hours after the last caffeine intake.
However, caffeine-induced headaches are less severe even when one is not fasting.
How to Quickly Eliminate Intermittent Fasting Headaches?
You can do a few things to reduce and prevent intermittent fasting headaches, even if their origin is still up for discussion. Blood sugar fluctuations are frequent, and most of the time, eating will solve the issue.
Do not skip meals during your eating window to prevent these blood sugar decreases. Eat additional calories from high-quality fats during meals to reduce the energy your body needs from sugar. Hydration is essential for your general health and preventing headaches, regardless of when you eat or fast.
Dehydration can include increased thirst, dry skin, fatigue, and headaches. Your water needs may vary depending on the weather and degree of exercise. You are allowed to hydrate yourself with water when intermittent fasting. If the flavor feels a little monotonous, add a slice of lemon or some fresh mint.
It could be helpful to avoid caffeine before you begin your fast if you are going on a lengthier water-only fast for health or religious reasons. Caffeine withdrawal and headaches might result from quitting entirely. Reduce your caffeine intake gradually and experiment with herbal teas as a substitute.
Green tea is an excellent alternative to coffee if you are not ready to give it up entirely. It only has 40 mg of caffeine instead of 100–200 mg in coffee.
Tips to Practice Intermittent Fasting without Such Side Effects
Now that you know the reasons why you might be having intermittent fasting headaches, we’d like to offer some helpful suggestions to mend it:
Stay Hydrated: Drink as much water as you can throughout the day. Dehydration can make your fasting period unnecessarily difficult.
Don’t Eat A Huge Meal When Breaking The Fast: We know that it’s tempting to eat a huge meal when eating after a substantial amount of time, but try to ease into your eating window.
Choose Nutrient-Rich Food: Make sure to consume nutrient-rich food during your eating window. It will help you get the required nutrition and keep you full for longer.
Don’t Obsess Over Food: Try to keep yourself distracted during your fasting period. It might save you from overeating as well.
Concluding Words
You may easily avoid headaches while fasting if you provide your body with the vital calories required. At first, experiment with a flexible intermittent fasting schedule and pay attention to how your body feels during this time.
But if the headache continues, there must be a serious health issue that has to be treated right away. Speak with your medical professionals and explain the symptoms.
