Headaches, Caffeine, and Ramadan

A loaf of carrot cake topped with yogurt frosting.
[RECIPE] Carrot Bread
2019年3月26日
[食谱]没有烘烤芝士蛋糕与浆果摘心
April 22, 2019
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你好,assalamualaikum,并愿你我的朋友,

The blessed month of Ramadan is almost upon us! I pray that Allah (swt), God, allows us to witness this month and make the most of it. For those that are not aware, Ramadan is the Muslim month of fasting. During this month, Muslims that are physically able will fast from food, drink, and physical intimacy during the day. This month is a time for worship and a large sense of community as Muslims often gather for the break-fast meal and engage in extra prayers at night.

最初几天往往可以比一个月的休息和原因一个更困难的是什么戏称为“第一斋月头痛”的研究。正如其名称所暗示的,这是一个头痛的那些禁食可能会在每个月的第几天体验。一些小型研究显示那些禁食的经验,40%以上的这些头痛的时间越长,速度快,更头痛。

These headaches are usually classified as tension headaches and there are a few theories as to why they occur:

  • 低血糖- 禁食会导致能量存储设备,进而在血糖水平可能减少耗尽。当血糖下降时,个人可能会遇到一个头疼的问题。这些头痛往往是在强度中度至重度。虽然这类头痛的是一个合理的理由,他们似乎不太可能对健康的人是穆斯林还是会每天吃两顿饭,并在身体进货了对能源的商店。虽然可能有一些个人,对这些变化更敏感。如果你有糖尿病,这是一个不同的谈话,我将特别快共享一个博客帖子有关。
  • Dehydration– another hypothesized cause of headaches is dehydration, although at this time the research doesn’t show this. It still stands as a possible reason, particularly in the longer days and in warmer regions where dehydration is more likely.
  • 咖啡因戒断- 用于具有低至咖啡因100毫克,每天可以在最后一杯后遇到周围18小时戒断症状的个体。作为参考,咖啡8盎司杯有咖啡因95毫克,而茶叶的8盎司的杯子有26MG。如果一个人被用来作为小饮为早上喝一杯咖啡,随着日子一天天过去,他们可能会出现戒断头痛,如果你已经习惯了喝不止于此,其效果可能会更强。
  • Change in habits– a sudden change in daily habits like sleep and eating can cause stress on the body and lead to a headache in some individuals. In Ramadan we eat less often throughout the day and sleep less. That change in and of itself can be triggering until the body adapts.

头痛最大的指标,而空腹头痛病史。谁在过去经验的头疼个人,更有可能与空腹体验它们。虽然这些第一斋月头疼的是压力的原因,肯定有事情可以做,以帮助缓解他们现在是时候开始只有两个多星期的时间的时间。

如何帮助防止第一斋月头疼的问题:

  1. 现在减少咖啡因 - 斋月开始前减少咖啡因能帮助您轻松进入斋月没有头痛。通过底层的咖啡或茶一半斋月前无咖啡因2周启动。如果能量饮料的咖啡因的来源,试图通过一半减少量。前一周下降斋月更进一步,直到你已经取代含咖啡因的饮料有两种不含咖啡因的版本或其他饮料。在斋月,不要打破你对咖啡快,可能导致胃痛。有些医师(如Dr. Elliot ShevelandDr Taoufik Al Saadi)将推荐在你的咖啡或茶的阙(黎明前的餐)制止咖啡因戒断的影响。一些研究讨论了使用的服用长效NSAID止痛药一样Aleeve快速前为好。请有关什么是最适合你个人和引进任何新的药物之前,你的医生说话。
  2. 增加水 - 水合物,水合物,水合物。如果你是生活在北美,快15小时左右(给予或取决于你住的地方需要一个小时),在夏季。身体会脱水,但你可以尝试通过确保你喝的水,以补充体液的阙并在整个晚上,当你是清醒的。尽量多喝水1-2杯在的阙并打破你的约会快速和1杯水。让你的身体15-20分钟吃一顿的其余部分之前,保持一瓶水与你在任何时候,直到你的睡眠(从实际喝酒!)。
  3. Use dates – break your fast on dates. If the headache is due to fatigue or changes in blood sugar this will quickly remedy the situation.
  4. 是安全的 - 它是热在那里,做最好的自己留在太阳出来(如果你能),并没有结束自己的发挥无论是在空腹和非空腹小时。我知道这并不总是可能的,但照顾你的身体是很重要的。
  5. 使dua– this isn’t always our first thought but Ramadan is a time to grow closer to God and one of the best ways to do so is to ask of Him.

如果头痛的严重程度非常强,比你用不同的头痛,请去看医生。

I pray this month is a blessed month for all of us.

温暖,

杜阿Aldasouqi,MA,RDN
Certified Health Coach


References:

  1. Awada et al. 1999. The First of Ramadan Headache. King Fahd National Guard Hospital, Riyadh, Saudi Arabia.
  2. Drescher et al. 2011. Prophylactic Etorixcoxib is Effective in Preventing “First of Ramadan” Headache.
  3. Torelli et al. 2009. Fasting Headache: A Review of the Literature and New Hypotheses. Journal of the American Headache Society.

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