Headaches during a fast are quite common, especially after going more than 16 hours without food. The discomfort is usually mild to moderate, often centered across the forehead and not pulsating. These episodes resemble tension-type headaches more than migraines, and they can still be disruptive and uncomfortable.

Research shows that the longer you abstain from eating, the higher your chance of developing a fasting-related headache. Unlike many other headache types, most fasting headaches ease within about 72 hours after you resume eating.

Causes of Headaches During Fasting

The exact reason fasting triggers headaches is not fully understood. Even so, experts note several factors that can set off headaches while fasting, including:

• Hypoglycemia, when blood sugar levels drop, and in some people these shifts in blood sugar may stimulate pain pathways in the brain

   

• Inadequate fluid intake while observing the fast

   

• Cutting back on your usual amount of caffeinated drinks

   

• Irregular meal timing, such as delaying iftar because you are busy, which results in a late meal

   

• Skipping a substantial and balanced pre-dawn meal (suhoor)

   

• Insufficient sleep

How to Prevent Headaches During Fasting

Although fasting headaches often resolve on their own within 72 hours of eating again, prevention is certainly preferable, right?

You can lower your risk of headaches during fasting by taking these steps:

Stay Hydrated

The Directorate of Non-Communicable Disease Prevention and Control (P2PTM) of the Ministry of Health advises maintaining good hydration throughout the fasting month by following this drinking schedule:

• After waking up
• After sahur
• When breaking the fast
• After Maghrib prayer
• After dinner
• After Tarawih prayer
• After Isha prayer
• Before bed

Eat Small Portions

Having smaller, more frequent meals can help curb hunger, stabilize blood sugar levels, and provide steady nutrients throughout the day. Spacing out small meals can also support a more efficient metabolism, helping your body utilize carbohydrates, proteins, and fats for your energy.

Get Enough Sleep

Lack of sleep and certain sleep problems, including migraines and sleep apnea, can contribute to waking with a headache. As you move from sleep to wakefulness, different parts of the brain become active. During this period of increased sensitivity, changes in body position, touch, and even sound can make you more prone to pain.

Snacking Between Meals

Even though it may seem counterintuitive, smart snacking between meals can be a healthy way to ward off headaches, especially when you fast. Extreme hunger often drives high-calorie choices, so pick nutritious snacks between your meals, such as:

• Fresh cut fruit
• Rice cakes
• Low-fat yogurt
• Vegetable salad
• Whole wheat bread
• Nuts
• Dried fruit
• Or beverages like herbal tea or fruit juice with no added sugar

Headaches during fasting can be bothersome, but they typically do not harm your overall health. If your headache and other symptoms continue despite trying the tips above, it is wise to get checked and watch for signs of an underlying medical issue.

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