Experiencing a headache can drain your motivation and willingness to stick to your weightloss journey.
However, with these quick tips, you should be able to manage any headaches you experience and reduce the likelihood of experiencing them again!
A big factor with headaches is your hydration and energy levels, so ensuring you are drinking something and eating something regularly will help reduce the risk of a headache occurring. Bear in mind that your medication will be reducing your feelings of hunger, it still important to eat regularly (aiming for 3 meals a day) and to hydrate as well. If you have a particularly active day, as we cover in our movement aid section, it is more important to increase what you eat and drink, even if it’s just adding a small snack.
But what should you eat when you feel the start of a headache?
- Foods rich in magnesium, coenzyme q10, and Vitamin B2 (or riboflavin) have been shown to help with headaches.
- You can get magnesium from nuts and seeds (sunflower, sesame or pumpkin!), spinach or broccoli, and even dark chocolate (the darker the better)
- You can get coenzyme Q10 from meat, fish, and poultry, and nuts and seeds
- You can get vitamin B2 from mushrooms, milk, egg, seaweed and spinach, and plain yogurts
As you can see above, a lot of your protein sources (both animal and plant) have what you need for managing a headache. Be sure to eat when you can to help with your headaches. For useful recipes and guidance around building your plate, look at our Kitchen section for helpful guides.
To manage headaches, you can:
- Stay Hydrated. Drink plenty of clear fluids.
- Rest. Resting in a quiet, dimly-lit place can alleviate symptoms.
- Some aerobic movement might also help:
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- Walking: a leisurely stroll is a great way to ease the discomfort of a headache. This is particularly beneficial if you head outside and get some fresh air whilst doing so.
- Cycling: cycling is great, as it involves low-impact movement that does not stress your joints. Instead, a light cycle can increase your blood flow, endorphin release, and help you relax.
- Moving: if these options aren’t available to you, simply move around the house. Finding things to do around the house can act as a distraction from any pain and discomfort, as well as help ease it.
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- Use simple pain relievers. Medications like paracetamol can help alleviate some symptoms that may occur as your body begins to adjust to the medication and some mild side effects.
- Practice Relaxation. Techniques like meditation or DIY scalp massages can be beneficial
- Adequate sleep. Ensure you are getting 7-9 hours of sleep per night
If your headaches persist or worsen, if your vision is blurred, or if you experience stiffness in your neck please contact your GP or NHS 111 for advice.