Dehydration, sleeplessness, caffeine withdrawal,
and low blood sugar are some key causes
Islamabad
Getting a headache is common during Ramazan. The good news is that you can manage these headaches without breaking your fast. According to studies, the onset of Ramazan headache often occurs in the afternoon or evening, just before the fast is broken. Headache frequency increases if the fasts are longer, and as the month progresses.
“Ramazan headaches are caused by dehydration, caffeine withdrawal, low blood sugar, a shift in the sleep cycle, and sleep deprivation. If you are aware of the causes, you can avoid these headaches with certain lifestyle changes during the holy month,” consultant nutritionist at Shifa International Hospital Dr. Rezzan Khan explained.
Caffeine withdrawal is a common cause of headache while fasting. A cup of strong tea or coffee at the time of ‘sehri’ can prevent the occurrence of caffeine withdrawal headache. Dr. Rezzan said, hypoglycaemia (low blood sugar) can also trigger headaches in many people. A meal with heavy sugar intake causes a rapid rise in blood sugar levels, followed by a fast drop that triggers headaches. “Controlling your sugar intake will prevent insulin surge, help regulate your energy level, and may prevent the onset of a headache,” she added.
Eating a meal with low sugar content during ‘sehri’ may prevent the onset of a headache and may help feel more energetic during the day. “Increase your fiber intake by eating more of a variety of whole grains, whole grain products, dry beans, as well as fiber-rich vegetables and fruits such as carrots, corn, and peas. Include milk, yoghurt and cottage cheese to your ‘sehri,’ and you can mix it with fruit or 2-3 dates to improve the fiber and other nutrients. This particular protein is very slow to digest. As a result, your body will be digesting and distributing the nutrients during the day in the fasting periods,” Dr. Rezzan shared.
Staying hydrated is also extremely essential as dehydration is another common trigger; adequate intake of fluid before the onset of the fast can often prevent headaches. “The human brain consists mostly of water, and it is very sensitive to the amount of water available to it. When the brain detects that the water supply is too low, it begins to produce histamines, which directly cause pain and fatigue (a headache) and the low energy that usually accompanies it,” Dr. Rezzan stated.
It is important to drink large amounts of water before starting the fast and when ending it. Dehydration during the fast should be prevented by sufficient fluid intake during meals. To relieve the adverse effects of dehydration, 8-12 glasses of fluid between ‘iftar’ and ‘sehri’ are recommended. ‘Shikanjabeen’ (lemon-water) can be prepared with a dash of sugar and salt. Other alternatives include diluted fruit juices and squash, buttermilk (‘lassi’), milk,and soups; dried fruit can also be used to make a light syrup. As always, water is the ultimate zero-calorie treat that both hydrates and contributes to satiety. “Avoid salty foods such as canned or processed foods, and salted nuts and pickles. Reducing salt will prevent thirst and dehydration during the day,” she advised.
Stress is another common cause of headaches, for which Dr. Rezzan warned against going to bed too late and lack of sleep as both habits trigger stress. “Prepare ‘sehri’ meal before going to bed so you can sleep for as long as possible. Rest and sleep often help prevent being subjected to headaches and the pain often goes away when the fast is broken,” she added.
This year, for fasting Muslims, there is absolutely no eating or drinking for approximately 16 hours. This leaves around eight non-fasting hours each day of Ramazan, from sunset to dawn, to acquire proper hydration and nutrition. “You can become healthier and avoid the ‘slow down’ in productivity, fitness and energy levels during Ramazan by working with a trained nutritionist to optimize your eating habit and lifestyle.
