The holy month of Ramadan is upon us!

During the first few days of Ramadan, as the body tries to adjust to the new dietary habits, many individuals experience headaches during fasting. 

Headaches are caused due to several reasons including less fluid intake, rapid diet change, different sleeping patterns.

Dr. Yousef Al Tayeb, Senior Consultant of Emergency Medicine at Hamad Medical Corporation (HMC) said, “Some individuals may have a headache before the Iftar meal, while others can get a headache after having their Iftar meal. There are two types of these headaches, namely primary headaches and secondary headaches. Headaches often occur before Iftar due to the decreased blood glucose levels.

Glucose is an important source of energy for the human body and food is its main source. Once the individual eats, the body turns the food consumed to simple sugar, known as glucose, through the digestion and metabolism process. Glucose is then carried through the bloodstream to the body’s cells to provide energy for performing vital processes.”

Some individuals can experience headaches right after having an Iftar meal. It often occurs due to overeating and indigestion. 

Eating and drinking during Iftar until the stomach is full can apply pressure on the diaphragm and affect the breathing mechanism, which can lead the fasting individual to feel symptoms of shortness of breath, fatigue, and headache.

Below are some tips for those who fast during Ramadan to avoid having headaches by Dr. Yousef Al Tayeb:

- Delay the Suhoor meal and choose healthy, slow-digesting foods for Suhoor such as grains, legumes, vegetables, and fruits to ensure the body has enough energy during the fasting period.

- Avoid staying up late at night and try to have regular sleeping patterns and take a nap during the daytime.

- Make sure you drink plenty of water and fluids (up to three liters) during the hours between Iftar and Suhoor.

- Keep your blood glucose levels within the normal range by eating in moderation during Iftar and Suhoor meals.

It is important to eat healthy, balanced Iftar meals to ensure the body is getting enough nutrients and vitamins. It’s also recommended to eat in moderation during Iftar to avoid indigestion and stomach upset.

Earlier, Hamad Medical Corporation (HMC) urged citizens and residents to be aware of heat-related illnesses such as dehydration, heat exhaustion. Here are some tips to consider to avoid dehydration during Ramadan.

Moreover, research has shown that fasting for 30 consecutive days without any kind of exercise or physical activity can result in loss of strength and fitness.

If you are planning to work out before Iftar, then precautions should be taken into consideration and proper guidelines should be followed.

Exercising just before Iftar can be done in an air-conditioned location and should be limited to 60 minutes. After breaking the fast, make sure to drink enough water and fluids to replenish salts and minerals lost in the body.

After Iftar, one should exercise after three hours of breaking the fast to allow the body to complete the digestion process. Here are some tips for exercising during Ramadan. 

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Source: HMC Qatar