Madeleine Hull
Dieting can be a pain in the head—sometimes, literally. People trying to lose weight are more prone to headaches and migraines. This can be caused by vitamin deficiencies, a deficit in calories, skipping meals, stress, lack of hydration, or even an irregular sleep pattern. Intermittent fasting, for example, can cause a fall in blood pressure numbers, which can contribute to headaches. However, there are many ways to reduce or even eliminate the pain.
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What You'll Learn
Insufficient calorie intake
Hunger headaches are a common condition for people who are dieting or trying to lose weight. They occur when you take in fewer calories than your body needs, causing a drop in blood glucose levels, which can lead to muscle tension and stress that contributes to headaches.
People who are on strict diets or who have high metabolisms may be more likely to experience hypoglycemia or low blood sugar levels. This can cause fatigue, hunger, dizziness, and shakiness. If you are pairing your low-calorie diet with intense exercise, these symptoms may worsen.
To avoid hypoglycemia, it is recommended to eat several small meals throughout the day, including breakfast. These meals should be nutritious and include protein, which promotes satiety and provides long-lasting fuel for your body. It is also important to stay hydrated by drinking plenty of water throughout the day.
In addition to insufficient calorie intake, headaches during dieting can also be caused by dehydration, stress, irregular sleep patterns, and vitamin deficiencies. It is important to be mindful of these factors and consult a doctor or dietitian if you are experiencing frequent headaches while dieting.
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Lack of hydration
Dehydration is a common trigger for headaches, including migraines and tension headaches. When the body is dehydrated, it is not getting enough fluids, which can cause pain in the head, neck, and sometimes behind the eyes. Dehydration headaches are often accompanied by other symptoms of dehydration, such as dark-coloured urine, dry mouth, and fatigue.
The exact reason why dehydration causes headaches is not yet known. One theory suggests that when the body is dehydrated, fluid can shift out of the brain, exerting traction on the meninges (the lining around the brain), which may stimulate the pain receptors.
To treat a dehydration headache, the fastest way is to rehydrate by drinking water. It is recommended to take small sips of water, as gulping down too much water too quickly can upset the stomach. In addition to water, electrolyte drinks (without added sugar) can also help replace lost fluids. However, drinks containing caffeine should be avoided, as they can make dehydration worse. Resting in a cool place and taking pain medication can also help alleviate the headache.
To prevent dehydration headaches, it is important to stay hydrated by drinking enough water throughout the day. It is recommended to aim for about 1.5 to 2 litres of water per day. Carrying a water bottle when leaving the house can help ensure easy access to water. Additionally, it is important to be mindful of fluid loss during physical activity or when spending time in hot or sunny environments, as these can increase dehydration.
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Vitamin deficiencies
Dieting can cause headaches due to a variety of factors, and vitamin deficiencies are one of them.
Vitamin B2 (Riboflavin) Deficiency
The B vitamins, particularly B2, help protect against headaches. A deficiency in vitamin B2 may lead to headaches and migraines. Foods rich in vitamin B2 include eggs, lean meats, green vegetables, fortified grains, and cereals.
Folate (Vitamin B9) Deficiency
Folate, also known as vitamin B9 or folic acid, is another vitamin that, when deficient, can cause headaches. Folate is required for the production of red blood cells, and a deficiency can lead to anemia, which is associated with headaches. The recommended daily amount of folate for adults is 400 micrograms. Foods rich in folate include spinach, with a half-cup of boiled spinach providing 131 micrograms of dietary folate equivalents.
Vitamin D Deficiency
Vitamin D deficiency has been linked to various side effects, including headaches. Most people get enough vitamin D through their diet, which includes fatty fish, dairy products, orange juice, and cereals, as well as exposure to sunlight. However, it is important not to overload on vitamin D supplements, as this can create other health issues.
Magnesium Deficiency
Low levels of magnesium have been associated with migraines. Magnesium-rich foods such as spinach, avocado, and almonds can help prevent these headaches.
Other Factors
In addition to vitamin deficiencies, dieting can cause headaches due to factors such as dehydration, stress, lack of sleep, insufficient calorie intake, and changes in caffeine intake. It is important to address these factors and maintain a balanced, healthy diet while dieting to prevent and manage headaches effectively.
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Stress
Dieting can be a stressful experience, and stress is a common trigger for headaches. Tension-type headaches, which are often caused by stress, can feel like a tight band around your head, head pressure, or a dull ache. Stress can also cause muscle tension in the neck and shoulders, which may be a factor in headaches.
In addition, stress can cause people to make poor dietary choices, such as eating too few calories or not consuming enough nutrients, which can also trigger headaches.
To reduce stress-related headaches when dieting, it is important to address the stressors in your life. Regular exercise, deep breathing, meditation, yoga, and scheduling adequate time to unwind can all help to reduce stress. Sticking to a healthy weight-loss plan is also important, ensuring you are consuming enough calories, nutrients, and enough water, and not skipping meals.
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Irregular sleep patterns
Dieting can cause headaches due to various reasons, including vitamin deficiencies, calorie deficit diets, skipping meals, dehydration, stress, and irregular sleep patterns.
Several studies have linked a lack of sleep to different types of headaches, such as migraines and tension headaches. Migraines are characterized by moderate to severe throbbing or pulsing pain, often concentrated on one side of the head, along with other symptoms like nausea, weakness, and sensitivity to light and sound. Tension headaches cause mild to moderate pain across the top, sides, and back of the head and are accompanied by a stiff neck and shoulders.
Disruptions in REM (rapid-eye movement) sleep have been associated with more painful headaches. REM sleep is important for storing memories, learning, and regulating mood. A lack of REM sleep increases the production of proteins that trigger chronic pain and reduce the body's threshold for experiencing pain, leading to intense migraine headaches.
Additionally, sleep disorders such as sleep apnea, insomnia, and circadian rhythm disorder are commonly observed in people with headache diagnoses. Sleep apnea, for example, often results in people waking up with headaches due to disrupted sleep and teeth grinding.
To prevent headaches caused by irregular sleep patterns, maintaining a healthy sleep schedule is essential. This includes going to bed and waking up at the same time each day, exercising regularly but not too close to bedtime, avoiding stimulating substances like caffeine and alcohol, and optimizing the bedroom environment by keeping it dark, cool, quiet, and comfortable.
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