There are many reasons to notice that you are fasting for a long time. You may be trying to fast intermittently, or you may have a blood test scheduled and your doctor has instructed you to fast. You may be celebrating a religious holiday that includes a fast like Ramadan, or you may have accidentally fasted because it was a wild day and you didn’t have a second to eat. Hmm (I was there and did it!).
Regardless of the reason why You have never eaten, you may have come across one of the lesser side effects of fasting: a headache.
Fasting-related headaches generally tend to be more common among people with headaches, says Jennifer Men, RD, an adviser to the personalized supplement company Twinlab and the founder of Chelsea Nutrition. increase. These headaches usually occur after a fast of 16 hours or more. However, it is certainly possible to experience fasting-related headaches if you refrain from eating for shorter periods of time.
This is because there are several reasons for fasting headaches. According to nutritionists, all you need to know about fasting headaches is what’s behind them and how to get rid of them.
What Causes Fasting Headaches?
From dehydration and changes in blood sugar to caffeine withdrawal, there are several possible causes behind fasting headaches.
“When your body becomes dehydrated, your blood vessels contract,” says Jim Goat owners Reda El Mardi, RD, and CSCS. This causes the tissues of the body, including the brain, to contract or contract. According to the Cleveland Clinic, when the brain contracts, it pulls away from the skull, putting pressure on the nerves and causing pain. Therefore, even mild dehydration can cause headaches.
And drinking water may not be enough. According to the Academy of Nutrition and Dietetics, people usually get about 20 percent of the water they need from food. Therefore, if you are not eating, you will need to drink more water than usual to offset the water you do not get from your food.
The chance of you drinking enough water can lead to dehydration on an empty stomach due to electrolyte imbalances. Electrolytes are minerals in the body (eg sodium, potassium, magnesium) that balance the amount of water in the body, move nutrients into the cells, and allow the nerves, muscles, heart, and brain to function properly. Is important to. To the National Library of Medicine (NLM). Electrolyte levels fluctuate naturally, but changes in the amount of water and electrolytes in the body can be too low or too high. Most people get enough electrolytes from food and drink, but if they haven’t eaten (and / or drank) for long periods of time, electrolyte levels can become unbalanced. “Fasting for more than 12 hours or eating a fast mimic diet (such as a ketogenic diet) increases the risk of dehydration and electrolyte balance,” says the kidneys, which cause them to excrete sodium and potassium. According to the NLM, the body’s excretion of these two electrolytes can lead to imbalance, dehydration and overhydration. Both can cause headaches.
“If your body doesn’t have enough water, it produces less serotonin, a neurotransmitter that helps regulate mood and sleep patterns,” says El Mardi. Changes in serotonin are thought to be able to cause tension headaches and migraine headaches. Migraine is a neurological disorder that is often accompanied by headaches as a characteristic symptom. The decrease in serotonin caused by dehydration can cause migraine headaches, headaches, and even mild depression during the day, Elmaldi says.
In addition to serotonin, changes in other hormones such as cortisol (commonly known as stress hormones) are also a common cause of headaches, says Lisa Powell MS, a registered dietitian at Canyon Ranch in Tucson, Arizona. increase. Level and frequency of cortisol secretion.
Next is the blood sugar level. One of the main reasons behind fasting headaches is fluctuations in blood sugar or hypoglycemia (also known as hypoglycemia), says Maeng. According to the National Headache Foundation, the two most important sources of energy in the brain are oxygen and sugar (also known as glucose, which comes from food and is carried to the brain through the blood, hence the name “blood glucose”). is. If these energy sources are too low (for example, if you are fasting and do not give your body the glucose to use), the brain will react to recover them, not only headaches, but also lightheadedness, weakness, and headaches. , And sweating. Men say that they may even experience a pulsing headache on an empty stomach, “due to subtle changes in blood sugar levels that affect pain receptors.”
Finally, if you’re used to drinking caffeine in the morning and are now skipping caffeine because of hunger, fasting headaches can be due to caffeine withdrawal, Maeng said. Says. Studies have shown that caffeine withdrawal headaches are caused by changes in blood flow in the brain. Caffeine constricts blood vessels, so when you stop consuming caffeine, the blood vessels open and blood flow increases. This sudden change can cause these painful withdrawal symptoms.
What can I do about fasting headaches?
The good news is: “When you eat, it usually disappears,” says Men. However, if you are suffering from a fasting headache and are preparing a meal, dig strategically. “The first meal after a fast shouldn’t be a large, simple carb meal like a large bowl of pasta, bread, rice, or noodles,” she says. “Eating large amounts of simple carbs can cause blood sugar spikes, which can lead to insulin overproduction, which can lead to another episode of hypoglycemia. If this lasts all day (simple carbs). Eat all day long), which can affect energy levels, causing mood, intestinal movements, sleep, and even brain fog. ”Instead, high-fiber carbohydrates, vegetables, proteins, and fats. Focus on eating, providing plenty of nutrients and supporting your blood sugar balance.
Also, hydration should be prioritized. “Maintaining proper hydration is important, especially when fasting,” says Powell. “As a baseline, we recommend drinking half your current weight at an ounce of fluid per day. For example, a person weighing 150 pounds needs about 75 ounces of water per day. Alcohol is included. No. It’s pretty dehydrated. Some people may need more water than this, depending on their climate, exercise, and personal needs. “
For caffeine withdrawal, if you know in advance that you should fast and avoid caffeine, reduce your intake to prevent headaches at the start, says Mariam Eid, RDN, LDN in Houston. Thus, your body is already less dependent on caffeine and you will (hopefully) experience less suffering when you drink it.
A word about the safety of fasting
“Fasting is certainly not for everyone,” says Men. Specifically, it is not recommended if you have diabetes or are currently pregnant or about to become pregnant. She says fasting is highly discouraged if she has a history of eating disorders, underweight, or low blood pressure. And more importantly, “If you always feel crazy, nauseous, frustrated, or unable to concentrate or sleep, it’s best to stop fasting.”
— Additional report by Emilia Benton
