The holy month of Ramzan is a time for prayer, self-discipline, and spiritual reflection. However, for those prone to migraines, fasting from dawn to dusk can pose many challenges. The sudden shift in meal timings, prolonged fasting hours, dehydration, and irregular sleep patterns can trigger migraine attacks, making it difficult to fast during the month.
While fasting may seem daunting for migraine sufferers, with the right preparation and mindful practices, it is possible to observe the fast without compromising health, says Dr Lomesh Bhirud, Neurologist and Neuro-Interventionalist at Ruby Hall Clinic, Pune. Explaining the triggers during fasting, he says, “Dehydration, low blood sugar, caffeine withdrawal, and disturbed sleep patterns are common migraine triggers. So, if you have migraines, fasting may seem difficult. However, with proper planning, hydration, and balanced meals, fasting can be managed without risking frequent headaches," he says.
Dehydration: One of the primary culprits behind fasting-induced migraines is dehydration. Lack of water slows down blood supply to the brain and affects electrolyte balance, making headaches more likely. To avoid this, Dr Bhirud recommends drinking 8-10 glasses of water between Iftar and Suhoor. “Including hydrating foods such as watermelon, cucumbers, oranges, and yoghurt in meals can further boost hydration,” He warns against salty, fried, and processed foods, which promote water loss, and suggests replacing them with coconut water or electrolyte beverages.
Also read | Ramadan fasting: Best foods to eat for suhoor to stay full, hydrated, and energised
Balanced nutrition: A meal rich in nutrition plays a crucial role in preventing migraines during fasting. The Suhoor meal is particularly important, as it helps sustain energy during the fasting hours. "A well-balanced Suhoor consisting of complex carbohydrates like oats, whole grains, and brown rice provides a slow release of energy. Pairing these with protein-rich foods like lentils, yoghurt, and eggs helps keep hunger at bay, while healthy fats such as avocado, nuts, and seeds sustain energy levels for longer hours,” says Dr Bhirud.
Sugary foods and beverages: Abstaining from sugary foods and beverages during Suhoor is equally important, as they cause rapid spikes and dips in blood sugar, the other common migraine trigger.
Caffeine withdrawal: Caffeine addiction is real, warns Dr Bhirud. “ It is yet another concern during Ramadan, especially for those used to regular tea or coffee intake. However, sudden withdrawal from caffeine can trigger headaches. To minimise withdrawal symptoms, gradually reduce caffeine consumption a few days before Ramadan begins. Opt for green tea or herbal tea, which contain lower caffeine levels and help ease headaches," he advises.
Also read | Ramadan: Fasting tips to boost energy and maintain well-being
Disrupted sleep patterns: Poor sleep can further aggravate migraine symptoms during fasting. “The irregular schedule of night prayers and early morning Suhoor can disturb the body's natural rhythm, making the brain more vulnerable to headaches,” says Dr Bhirud. He recommends between 6 and 8 hours of sleep every night and taking short naps before Iftar to restore lost sleep.
Limit screen time: Keep the screen away before you go to bed. It’s important to create a cool, dark sleep environment, and following a consistent sleep routine as it can help improve sleep quality and reduce the risk of migraines.
Of fruits and vegetables: What you eat during Iftar can also influence migraine triggers. Breaking the fast with water and dates helps restore blood sugar levels gradually. A balanced meal with lean proteins, fibre-rich vegetables, and healthy fats promotes satiety and prevents blood sugar fluctuations. Dr Bhirud advises steering clear of fried, oily, spicy foods, MSG, and artificial sweeteners, which can dehydrate the body and trigger headaches.
Stress and fatigue: Work pressure, everyday life challenges can further worsen migraine symptoms. “The combination of fasting, prayers, and social commitments may leave the body exhausted,” says Dr Bhirud and recommends following relaxation techniques like deep breathing exercises and light stretching to ease stress. “Take short breaks between religious activities and engage in gentle walks. This can help the body recharge without overexertion,” he suggests.
Medication: If you're on preventive or acute migraine medication, consulting your doctor before Ramadan is essential. "Long-acting medication taken during Suhoor or Iftar can provide relief. “Consult your doctor for alternative treatments and pain management techniques, such as cold compresses or essential oils, if migraines worsen during fasting,” suggests Dr Bhirud.
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.
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