Discover how to avoid headaches during intermittent fasting! Use these 9 top tips to give annoying fasting headaches the 1-2 PUNCH and knock them out for good!
Ready to decode the mystery behind headaches and intermittent fasting?
A headache can be an unpleasant side effect of intermittent fasting. Headaches are a signal that something a little wonky is going on inside your body. Sometimes, it happens when our muscles in the head and neck get tense, and that can make our head hurt. Other times, it could be because the blood vessels in our brain might be too open or too narrow, causing a throbbing feeling.
In this post So What IF? with Jen will address the following questions related to intermittent fasting and headaches:
- What kind of headaches are usually caused by intermittent fasting?
- Why do I get headaches during intermittent fasting?
- How long do intermittent fasting headaches last?
- Can I take headache medicine like ibuprofen while fasting?
- HOW CAN I AVOID HEADACHES DURING INTERMITTENT FASTING? 9 Tips
- What are the BEST and WORST foods to eat when trying to avoid headaches during intermittent fasting?
What type of headache is usually caused by intermittent fasting?
Intermittent fasting can sometimes trigger a tension headache, especially during the initial stages of adjusting to a new eating pattern. The change in eating habits, skipping meals, or dehydration, common during fasting, may contribute to muscle tension in the head and neck, leading to tension-type headaches.
Why do I get headaches during intermittent fasting?
Ever wondered why mild headaches pop up during intermittent fasting?
The first culprit on the list is surprise-surprise – DEHYDRATION! Fasting may lead to insufficient fluid intake, causing dehydration, a drop in energy levels and nagging hunger headaches.
Next, CAFFEINE WITHDRAWAL HEADACHES can also stir the pot, especially if you’re skipping your usual cup of joe.
LOW BLOOD SUGAR LEVELS can most definitely lead to intermittent fasting headaches. Extended or long periods of fasting or inadequate nutrition during your eating window can be a contributor to this.
POOR SLEEP during intermittent fasting can contribute to headaches due to a few different factors. Sleep deprivation may disrupt the body’s natural hormonal balance, impacting stress hormones and potentially triggering headaches. Inadequate rest can also lead to increased tension and stress, increasing the likelihood of headaches during the fasting period.
Additionally, an ELECTROLYTE IMBALANCE can cause some real problems too. Prolonged fasting may cause an imbalance in essential electrolytes like sodium, potassium, and magnesium, potentially triggering severe headaches.
Finally, we can’t forget about STRESS and TENSION. Adjusting to a new eating pattern or feeling stressed about fasting can lead to tension related headaches.
How Long Do Intermittent Fasting Headaches Last?
The duration of headaches during intermittent fasting can vary from person to person. Some people may experience headaches at the beginning as their body adjusts to the new eating pattern, but, good news, these headaches often improve after a few days as the body adapts. However, if headaches persist or become severe, it’s essential to consult with a healthcare provider for personalized advice and support.
Can I Take Headache Medicine Like IBUPROFEN and Nyquil While Fasting?
This is somewhat of a tricky question and one that often falls into the slightly “grey area.” Technically, any medications that need to be ingested, like tablets, are considered to break the fast. This is because some medications can disrupt your fasting efforts due to their ingredients and effects on the body. It’s especially important to watch out for sneaky medications, like Nyquil. Many of these medications contain calories, sugars, and artificial sweeteners that can stimulate an insulin response and accidentally break your fast. Even in very small portions, the body’s reaction to these substances can still impact your fasted state.
Additionally, some medications, like ibuprofen, need to be taken with food to ensure proper absorption and minimize potential digestive issues and stomach discomfort. Most often, your best option is to wait until your eating window to take any prescribed medications.
9 Best Ways to Avoid Headaches During Intermittent Fasting
Alright, let’s dive in and discover 9 easy-to-follow tips and tricks to prevent and knockout headaches during intermittent fasting,
- Stay Hydrated and Drink Enough Water: Dehydration can contribute to headaches, so be sure to drink plenty of water during your fasting window, as well as, your feeding window. Water helps maintain proper hydration, supports overall bodily functions, and may alleviate potential fasting-related discomfort, like headaches. Herbal teas, like Green tea, and sparkling water are also great intermittent fasting drinks that will keep you hydrated and won’t break your fast.
- Gradual Adjustment: If you’re new to intermittent fasting, consider easing into it gradually to allow your body to adjust, minimizing the likelihood of headaches. If you are new to intermittent fasting, start with short periods and gradually increase your fasting duration. Learn exactly how to do this RIGHT HERE.
- Balanced Nutrition: Ensure that your eating window includes whole foods and a a well-balanced mix of nutrients, including carbohydrates, lean proteins, and healthy fats, to provide sustained energy and avoid blood sugar fluctuations. For balanced nutrition recipes be sure to check out my 7-Day Intermittent Fasting Meal Plan RIGHT HERE.
- Limit Caffeine Intake: Excessive caffeine consumption, especially on an empty stomach, can trigger headaches. Consider moderating your black coffee or caffeine intake during fasting periods. Caffeine withdrawal can also cause headaches, so try to reduce your caffeine consumption gradually. Finding a good balance for your body is key and may take a bit of trial and error.
- Manage Stress: Chronic stress can contribute to headaches. Incorporate stress-management techniques such as deep breathing, meditation, yoga, or a light walking/jogging exercise into your routine.
- Adequate Sleep: Lack of sleep can be a headache trigger. Prioritize a consistent and sufficient sleep schedule to support overall well-being. Try strategies like never going to bed feeling too hungry or too stuffed or spraying a stress-relieving lavender mist on your pillow each night. Find my complete list of “SLEEP HELPERS” here.
- Monitor Electrolytes: Intermittent fasting may lead to changes in electrolyte balance and electrolyte imbalances can cause headaches. Consider including an easy to use electrolyte supplement like LMNT. It’s raw, unflavored, 0 calories and won’t break your fast.
- Eye Care: Extended screen time, especially while intermittent fasting, can strain your eyes and contribute to headaches. Be sure to take regular breaks and ensure proper lighting. Additionally, try practicing the 20-20-20 rule whenever possible. The rule suggests that every 20 minutes, you take a 20-second break and look at something 20 feet away. This helps alleviate eye fatigue, prevent digital eye strain, and encourage regular breaks for your eyes during tasks that involve extended screen time.
- Listen to Your Body: Pay close attention to how your body responds to fasting and adjust your fasting schedule accordingly. Additionally, it’s important to maintain a consistent fasting schedule that will help manage blood sugar and insulin levels.
What are the WORST and BEST Foods to eat when trying to avoid Fasting Headaches?
As previously mentioned, to avoid or alleviate headaches, it’s beneficial to focus on a well-balanced and nutrient-rich diet. Here are some of the WORST and BEST foods to consider when it comes to intermittent fasting headaches.
WORST FOODS (Foods to AVOID)
- Caffeine: While a small amount of caffeine may help some people, excessive caffeine intake or sudden withdrawal can trigger headaches.
- Processed Food Intake: High levels of additives, preservatives, and artificial sweeteners found in processed foods may contribute to headaches for some individuals.
- Alcohol: Excessive alcohol consumption can lead to dehydration, a common cause of headaches.
- Certain Aged Cheeses: Some people are sensitive to tyramine found in aged cheeses, and consuming them may trigger headaches. The highest levels of tyramine can be found in Aged Cheddar, Gouda, Blue Cheese, Brie and Swiss cheeses.
- Artificial Additives: MSG (monosodium glutamate) and certain artificial sweeteners like aspartame may be headache triggers for some individuals.
BEST FOODS (Foods to CONSUME)
- Hydrating Foods: Water-rich fruits and vegetables, like watermelon and cucumbers, can help with water intake and with maintaining hydration.
- Magnesium-Rich Foods: Magnesium is linked to headache prevention, and foods like spinach, nuts like almonds, and avocados are good sources.
- Ginger: Known for its anti-inflammatory properties, ginger may help relieve headaches. And, guess what? Ginger is considered one of the 4 best spices for weight loss too. I actually add ginger to my fast-breaking weight loss cocktail every single day.
- Dark Leafy Greens: Dark leafy greens like Spinach, Kale and Swiss chard are rich in B-vitamins, which can support overall brain health.
- Omega-3 Fatty Acids: Found in fatty fish, like salmon, flaxseeds, and walnuts, these may help reduce inflammation and alleviate headaches.
- Bone Broth: Bone broth is an excellent choice during intermittent fasting as it provides essential electrolytes like magnesium and potassium, helping maintain hydration and prevent headaches. Additionally, the presence of amino acids and collagen in bone broth can support overall well-being and alleviate potential fasting-related discomfort. Find the most delicious homemade crockpot rotisserie chicken bone broth recipe RIGHT HERE.
SO LONG – HEADACHES!
And there you have it, my fellow fasters! Nine nifty tips to keep those pesky headaches at bay during your intermittent fasting journey. Sip on water, get plenty of sleep, eat a balanced diet and, of course, remember to always listen closely to your body! Cheers to a headache-free fasting adventure!
Hey Fasting Friends! Are you ready to go ALL IN and finally lose weight and get healthy FOR GOOD. If so, I’m totally here for YOU! In my INTERMITTENT FASTING and WEIGHT LOSS MASTERCLASS: 6 Weeks to Sexy, I will teach you step-by-step, week-by-week, exactly HOW I lost 46 Pounds in 4 Months with Intermittent Fasting! I’ll share with you every single TIP, TRICK, RECIPE & STRATEGY that I used to reach my goal weight and maintain for over two years now! CLICK HERE if you’re ready to do this TOGETHER!
