How can I prevent headaches while dieting? What causes headaches and how to get rid of them? Learn about the reasons behind headaches, including low sodium and potassium, hypoglycemia, dehydration, and more. Discover effective tips to relieve tension, sinus, cluster, and migraine headaches.

Low Sodium & Potassium Can Cause Headaches

One reason why you may have a headache while dieting is because of shifts in fluid and mineral balance in the body. This is especially common when sodium levels get too low. To prevent headaches related to low sodium/salt, we suggest adding extra table salt to your diet or drinking a cup of prepared bullion twice a day. Table salt has the added benefit of containing potassium, which is an essential mineral for maintaining an array of body processes, and especially crucial when you’re dieting.

Lindora Clinic patients often take a potassium supplement during the weight loss phase to maintain normal potassium levels and fight off symptoms, like headaches. However, if you are being treated for chronic disease, high blood pressure, or taking potassium-sparing diuretics, you should not take extra potassium supplements without first consulting your physician.

Hypoglycemia Can Trigger Headaches

The brain needs a continuous supply of glucose from the blood in order to function properly. When glucose levels drop (as in hypoglycemia) the brain is one of the first organs affected, resulting in symptoms such as headache, migraine, confusion, nausea, sweating, faintness, and hypothermia (low body temperature). To prevent low blood glucose levels, eat small and frequent low-sugar meals, never miss breakfast or skip meals, and eat a healthy afternoon snack to appease hunger.

Dehydration Can Lead to Headaches

Dehydration results from a decrease in total body water content due to less intake or greater fluid loss. In a recent study on nearly 400 participants, the most common symptoms of dehydration were dry lips (87%), thirst (84%), and dry tongue (76%). An estimated 41% experience headache/dizziness. Being dehydrated can also undermine weight loss because the body may mistake thirst for hunger. We recommend staying well-hydrated by drinking 80-100 oz. of water a day.

Artificial Sweeteners Can Trigger Headaches

Aspartame and sucralose are well tolerated by many people, but they can trigger headaches in a small percentage of people according to research studies. If aspartame and other artificial sweeteners are a headache trigger for you, avoid foods that include them. Sugar-free beverages may not have calories, but they can sabotage diets. While natural sweeteners activate food reward pathways in the brain, artificial sweeteners don’t fully activate these pathways, leaving people feeling unsatisfied and increasing their appetite.

Stress Can Cause Tension Headaches

Tension or stress headaches result in telltale signs like dull aching pain; tightness or pressure across the forehead or sides and back of the head; and scalp, neck, and shoulder muscle tenderness. Exercising regularly can help reduce stress and burn fat. Other ways to reduce stress include deep breathing, meditation, yoga, and scheduling adequate time to unwind every day.

Caffeine Withdrawal Can Lead to Headaches

Headaches, irritability, and tiredness are common side effects when you stop drinking coffee or other high-caffeine drinks, typically within 24 hours of cessation. You can avoid these problems by reducing intake gradually.

Tips to Relieve Headaches

Why don’t we just explore a simpler solution that works? Something that is free from side effects? Why not try meditation? Meditation can be an effective way to relieve headaches, as it can help reduce stress and tension, which are common triggers for headaches.

When you’re experiencing a headache, try taking a few minutes to practice deep breathing or guided meditation. This can help calm your mind and body, and may provide relief from the pain. You can also try other relaxation techniques, like yoga or progressive muscle relaxation, to help manage headache symptoms.

In addition to meditation, staying hydrated, managing stress, and avoiding potential triggers like artificial sweeteners can all be effective ways to prevent and relieve headaches. By understanding the underlying causes and taking proactive steps to address them, you can find relief and improve your overall health and well-being.