Common causes of headaches: Blame it on your food, sleep, hydration habits

Feeling constantly tired can be worrisome. Sometimes all it takes is better water, food and sleep to ease headaches and get your energy back, starting with your gut (Image: Canva)

Many blame screens or stress for headaches, but frequent ones often stem from poor gut health, diet, or sleep. Your brain and gut are closely connected. Even mild dehydration or skipping meals can trigger pain. Fixing what you eat and how you rest can make a huge difference.

Most people don’t realise how connected the gut and brain truly are. “Your lifestyle choices play a major role in recurring headaches,” says Dr Shubham Vatsya, Senior Consultant in Gastroenterology and Hepatology at Fortis Hospital Vasant Kunj.

An imbalanced gut can lead to inflammation, which may trigger headaches, poor focus, and even low mood. “There are a number of patients whose headaches stem from poor eating habits, irregular meals, crash diets, processed food overload. Also, poor hydration and sleep can cause headaches,” says Dr Vatsya.

Also read | Stress, eye strain and 7 other causes of chronic headaches

Drink more plain water than you think you need: Your brain is mostly water, and even mild dehydration can cause it to shrink slightly, leading to pain. “One of the top triggers observed in patients is simply not drinking enough water. Aim for 8–10 glasses a day and keep an eye on your urine colour: dark means you're probably dehydrated,” says Dr Vatsya.

Stop skipping meals and cut back processed food: Crash diets, sugar binges, and erratic eating mess with blood sugar and gut health, both linked to headaches. Foods with MSG, tyramine, or artificial sweeteners can trigger migraines. “Balance your meals and eat whole foods, healthy fats, and fibre-rich veg. Fermented foods also help the gut, and in turn, the brain,” Dr Vatsya adds.

Sleep like your brain depends on it: Poor sleep messes with your gut-brain axis, raises inflammation and lowers your pain threshold. Stick to a sleep schedule, avoid caffeine after evening, and ditch heavy dinners. “Lack of sleep also increases acidity and reflux, which often makes headaches worse,” says Dr Vatsya.

Also read | Cure migraine headaches naturally with 8 healthy habits

Know when to seek medical advice: If your headache is severe, sudden, or comes with nausea, vision issues, or tummy pain, see a specialist. “Persistent headaches with gut symptoms could point to something more serious,” cautions Dr Vatsya.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.