Keto Headache: Advil's Role And Effectiveness

Headaches are a common side effect of the ketogenic diet, especially when you're just starting out. The transition into ketosis can cause metabolic and physiological changes that throw your body off balance, resulting in what is commonly known as the keto flu. This can include symptoms such as headaches, nausea, fatigue, brain fog, and more. While these symptoms are usually temporary, they can be quite uncomfortable. So, does Advil help with keto headaches? Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil) can be taken to alleviate the pain associated with keto headaches. However, it's important to address the underlying causes of keto headaches, which often include dehydration, electrolyte imbalances, and sugar withdrawal. Increasing water intake, consuming electrolyte-rich foods or supplements, and gradually reducing sugar intake can help prevent and treat keto headaches.

Drink water and salt

Drinking water and salt is a simple yet effective way to alleviate keto headaches. This remedy works because dehydration and sodium deficiency are common issues when transitioning to a ketogenic diet. By increasing your water and salt intake, you can quickly address these imbalances and find relief from nagging headaches. Here are some detailed instructions to help you implement this strategy:

Understand the Causes

The ketogenic diet involves a significant reduction in carbohydrate intake, which can lead to dehydration and electrolyte imbalances. This is because your body starts to excrete excess water and electrolytes, particularly sodium, during the initial phases of the diet. As a result, you may experience symptoms such as thirst, infrequent urination, fatigue, and of course, headaches.

Increase Your Water Intake

Aim to drink plenty of water throughout the day. As a general guideline, aim for at least 68 ounces (2 liters) of water each day. This will help counteract the water loss that occurs during the transition to a ketogenic diet. Drinking adequate water is crucial in preventing and alleviating dehydration-related headaches.

Add Salt to Your Water

To address sodium deficiency, try adding a half teaspoon of table salt to a 24-ounce glass of warm water. This simple addition can help replenish your sodium levels and support hydration. The warm water will also make it easier to get down. Drinking salted water is a quick and effective way to address sodium deficits that may be contributing to your keto headache.

Consider Other Salted Drinks

If plain salted water doesn't appeal to your taste buds, there are other salted drink options to try. Bone broth, vegetable bouillon, or zero-carb chicken broth with added salt can provide the same benefits. These drinks will not only help with sodium intake but also contribute to your overall hydration.

Monitor Your Symptoms

After drinking salted water or one of the alternative salted drinks, monitor your symptoms. In many cases, this remedy can provide relief from keto headaches within 20 to 30 minutes. If your headache persists, you may need to continue this practice for a few days or until your body becomes better adapted to the ketogenic diet.

Maintain Adequate Electrolyte Levels

In addition to sodium, it's important to maintain adequate levels of other electrolytes like potassium, magnesium, and calcium. You can obtain these electrolytes through supplements or by including electrolyte-rich foods in your diet. Avocados, broccoli, and salmon are excellent sources of potassium. For magnesium, include fibrous vegetables, nuts, and seeds in your meals.

In summary, drinking water and salt is a straightforward strategy to alleviate keto headaches. By addressing dehydration and sodium deficiency, you can quickly find relief from this common side effect of the ketogenic diet. Remember to stay well-hydrated, replenish electrolytes, and monitor your symptoms as you continue on your keto journey.

Eat more fatty foods

Eating More Fatty Foods to Alleviate Keto Headache

Keto headaches are a common side effect of the ketogenic diet, and they can be quite nagging and dull. The good news is that there are ways to alleviate them, and one of the most important is eating more fatty foods. This is because fat is essential for reaching and maintaining ketosis, and not eating enough fat on keto can have some negative consequences.

Firstly, not consuming enough fat can lead to hunger and cravings, as fat helps keep your blood sugar stable. You may find yourself thinking about carbs more often and craving carbs and sugar. Secondly, low fat intake can result in low energy and a low mood. Fat is the fuel for your brain and body on keto, so not having enough can make you feel tired, sluggish, irritable, or depressed.

Additionally, not eating enough fat can lead to muscle loss, as fat helps preserve your muscle mass by sparing protein from being used for energy. It can also cause hormonal imbalances since fat is involved in the production and regulation of many hormones in your body. Disrupting this balance can lead to issues such as low libido, infertility, hair loss, or acne. Lastly, insufficient fat intake can result in poor digestion as it helps lubricate your digestive system and stimulate bile production. Not consuming enough fat may cause constipation, bloating, or gallstones.

So, what fatty foods should you eat more of? Here are some nutritious, high-fat foods that can help you alleviate keto headaches:

• Avocados: Avocados are a staple keto food as they are rich in healthy monounsaturated fats and are high in fibre, potassium, magnesium, vitamin C, vitamin E, vitamin K, and folate. They can help you feel full for longer and prevent constipation. You can add them to smoothies or salads, make guacamole, or even chocolate mousse!
• Wild-Caught Fish: These are excellent sources of omega-3 fatty acids, which support heart and brain health. They also provide protein, selenium, iodine, vitamin B12, and vitamin D. Try to include salmon, tuna, mackerel, sardines, or herring in your diet.
• Free-Range Eggs: Free-range eggs are versatile and packed with healthy fats and protein. They can help boost your metabolism, support your liver function, and improve your skin and hair health.
• Grass-Fed Meat & Bone Broths: Grass-fed meat and bone broths are excellent sources of fat and protein. They contain saturated fats but also provide other beneficial nutrients that can help build and repair muscles and bones while supporting your immune system. Go for fatty meats like beef and lamb.
• Nuts & Seeds: Nuts and seeds are high in healthy fats and essential nutrients like magnesium and vitamin E. They can help lower your blood pressure, improve your blood sugar control, and protect your cells from oxidative stress. Enjoy a variety of almonds, macadamias, pecans, and more in their whole form or as nut butter.
• Ghee & Butter: Ghee and butter are pure sources of saturated fat that can enhance the flavour and texture of your keto meals. They can also help improve your gut health, reduce inflammation, and increase your ketone production. Opt for grass-fed varieties, which are higher in vitamins A and D.
• Coconut & Coconut Oil: Coconuts and coconut oil are versatile keto foods that provide different types of fat and nutrients that support your thyroid function and fight off infections. Coconut oil, in particular, is a must on the Keto Diet as it is high in MCT fats, which support energy production and metabolism.
• Olives & Olive Oil: Olives and olive oil are keto-friendly and high in healthy monounsaturated fats, which can lower your cholesterol levels and improve your insulin sensitivity. Olive oil is best served cold, so use it in salads or as a finishing oil for cooked meats or vegetables.

Remember, while it's important to eat more fatty foods, it's also crucial to choose natural, unprocessed, and high-quality fats. Additionally, be mindful of your portions, as overeating even healthy fats can lead to weight gain.

Take supplements

Supplements can be a great way to help your body convert into a fat-burning machine. However, it's important to remember that supplements should never be used as a replacement for a healthy and balanced diet.

Some key vitamins and minerals that can help mitigate keto headaches include:

• L-carnitine: The keto diet means more fatty acids need to be moved into the mitochondria for fat oxidation. Carnitine is required for effective transportation.
• Co-Enzyme Q10: This antioxidant is responsible for the cellular process of creating energy. It helps mobilise fat and will help you transition into ketosis faster.
• Omega-3 fatty acids: Omega-3s are a natural anti-inflammatory and can help lower triglyceride levels in your body.

In addition to these supplements, you can also try exogenous ketones. These are laboratory-made ketones that increase blood ketone levels and induce temporary ketosis. They are usually sold as ketone salts, which are bound to electrolytes like sodium, calcium, or magnesium. This can be especially helpful in reducing keto headaches as it adds electrolytes to your diet.

Avoid intense exercise

Avoiding Intense Exercise

Intense exercise is a big no-no when you're suffering from keto headaches. Here's why, and what you can do instead.

Keto headaches are often caused by dehydration and low blood sugar, and intense exercise can make both of these problems worse. When you're in the early stages of keto, your body is already stressed and struggling to adapt to the new diet. Intense exercise adds to that stress, increasing the likelihood of a headache.

What to Do Instead

Instead of intense workouts, opt for light activities like walking, yoga, or leisurely biking. These activities can actually help improve keto flu symptoms.

It's also important to remember that keto can inhibit performance by up to 20% in the initial phases, so you may not have the energy for an intense workout anyway. Once your body has adapted to the ketogenic state, you can gradually reintroduce more intense exercise.

Drink buttered coffee

Drinking buttered coffee is a great way to fight keto headaches. The caffeine in the coffee will help relieve your headache, and the saturated fats will promote ketosis. This combination is also believed to increase energy levels and fight the keto flu.

To make buttered coffee, also known as bulletproof or keto coffee, you'll need coffee, butter, and MCT oil or coconut oil. Here's a simple recipe:

Ingredients:

• 1 cup of brewed coffee (hot)
• 1 tablespoon of unsalted butter (preferably grass-fed)
• 1 teaspoon of MCT oil (or more, up to 1 tablespoon)

Optional ingredients:

• Unsweetened almond milk or any keto-friendly milk
• Collagen protein powder
• Keto-friendly sweetener (such as keto coffee syrup or monk fruit allulose blend)
• Spices like cinnamon, vanilla extract, or salt

Directions:

• Brew your coffee as you normally would.
• Add the hot coffee, butter, and MCT oil to a blender.
• Blend the ingredients until you get a creamy, golden concoction. This should take around 20-30 seconds.
• If you'd like to add milk, sweetener, or spices, simply blend them together with the other ingredients.

You can also make buttered coffee without a blender. Simply add all the ingredients to a mug or tall glass and use a milk frother to emulsify until frothy. Keep in mind that you'll need to leave room for expansion when using a milk frother.

Buttered coffee is a delicious and satisfying drink that can be a great addition to your keto diet. It may take some time to adjust to the taste and texture, but many people find it to be a filling and energizing way to start their day.

Frequently asked questions