You’re watching what you eat, the numbers are starting to move in the right direction, and you’re feeling pretty good about your new diet. Then comes a headache – an annoying side dish you never ordered.

It could be tied to the diet you just started, according to medical experts.

It’s not common, but weight loss methods can leave your head aching especially if you’re not eating or drinking enough, according to BreAnne Gendron, APRN, a nurse practitioner with OSF HealthCare.

“When you start a diet, you are generally eating less, regardless of what type of diet you decide to do,” she says. “If it's a whole food or keto or anything where you're taking in less food, you're going to probably be running the risk of having low blood sugar. And occasionally, it can cause a headache.” A hunger headache may also cause dizziness or weakness.

Ways to avoid headaches

To combat these problems, Gendron recommends eating several small meals a day to keep your blood sugar from dropping. And make sure to drink at least 40 to 60 ounces of water each day. Carrying around a 20-ounce water bottle will serve as a handy reminder you need to sip your water throughout the day. Eating food rich in water like celery or cucumber can also help keep you hydrated.

“And with some diets, especially keto, you can have electrolyte issues because you're not eating the fruits and vegetables you normally would,” Gendron says. “In that case, if you get headaches because your electrolytes are wonky, it is a good idea to take a multivitamin when you're on a keto diet.”

But Gendron recommends talking with your provider who might suggest a certain electrolyte replacement plan.

Drastically cutting carbs can send you into ketosis, which means your body transitions to burning fat for energy instead of carbohydrates. And that can cause brain fog or a headache.

“Some people say there're a couple days where you feel pretty crummy. They call it the keto flu,” says Gendron, who adds it will improve as your body adjusts to using fat for fuel.

Food triggers

Then there are certain foods that trigger migraine headaches. That list includes aged cheeses, caffeine, chocolate and cured meats. Your best bet is to eliminate those foods from your diet. Gendron says it’s all about trial and error when it comes to food choices.

The bottom line, though, is to make sure you’re eating enough calories, drinking enough water and not missing meals. If the headaches persist, Gendron says it’s probably time to reevaluate your diet and speak to your medical provider or dietitian.

“You have to find what works for you, and not everybody's the same,” she says. “I know when my blood sugar gets low, I can feel it. I'll get a headache and I get a little weak. And if you feel like you need to eat, it's OK to eat. Choose something healthy, have a small meal and find out what works for you. You don't want to be miserable.”

If you don’t have a primary care provider, check out options in your area.

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Intermittent fasting has been around for a long time. But the eating plan that switches between fasting [not eating'] and eating on a set schedule, really took off in the early 2000s thanks to books, articles and documentaries highlighting the diet. By 2018, intermittent fasting got a boost due to celebrities like Jennifer Aniston and Hugh Jackman sharing success stories.

“They've heard people do well with it. They've seen some celebrity or a social media person say it's the thing that's helped them. Maybe it could,” says Nicole O’Neill, a registered dietitian with OSF HealthCare.

While many people have found intermittent fasting works, it’s not for everyone. O’Neill has consulted many people in the past 11 years who’ve tried using an eating schedule.  

“In my years as a dietitian, I’ve had two patients use intermittent fasting successfully [losing weight],” she says. “Everybody else, it's a variation or a no-go. It just really depends on the person. That’s why it's important to work with a dietitian to determine if it will work for you or not.” 

O’Neill adds that the emergence of weight loss drugs like GLP-1 medications have replaced the intermittent fasting diet for some.

There are many types of intermittent fasting methods, including the following:

16:8 – fasting for 16 hours and eating during an eight-hour window (for example, noon to 8 p.m.)

14:10 – a more normal approach with a 14-hour fast and a 10-hour eating window

5:2 – eating normally five days per week and consuming a significantly reduced calorie intake on two non-consecutive days

Before starting an intermittent fasting plan, O’Neill says it’s important to understand the benefits and drawbacks. “If intermittent fasting works for you, it’s an easy way to restrict your calories,” she says. “You're only going to eat twice during the day. And then you have that calorie deficit. And then you have weight loss.”

The cons of going long periods of time without eating include an increase in anxiety, fatigue, daytime sleepiness and even brain fog – not finishing words, thoughts or even tasks. Other potential issues are not getting enough protein, fiber, vitamins and minerals. 

Not for everyone 

O’Neill recommends eating two to three hours after waking up to help maintain energy levels and establish a consistent eating pattern.

“For some people, skipping breakfast is not going to work,” she says. “If they try to do intermittent fasting and wait until noon, they become so overly hungry that by the time they do get to their eight-hour eating window, they are out of control. They've eaten more calories than they would have if they would have had breakfast, lunch and dinner.”

O’Neill says if you have Type 1 diabetes, are pregnant, breastfeeding or under the age of 18, intermittent fasting is not recommended.

The bottom line, O’Neill says, is it won’t hurt to try intermittent fasting with guidance from a medical provider. It might just take some time to find the right method that works for you. A lot of it depends on your personality, lifestyle and other obligations.

“Any diet is worth trying because there are so many out there and we’re just individuals who need something specific for ourselves,” she says. 
 

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You see the phrase as you browse the grocery aisle: helps lower cholesterol.

But have you looked into what that means for you? And more importantly, is this something my children need to worry about?

The answer to the second question is yes, says Tricia Herman, a cardiac rehabilitation registered nurse at OSF HealthCare in Danville, Illinois. And it’s a perfect time to change lifestyles to avoid cholesterol problems as we enter a holiday eating season where you may be chowing down on unhealthy food.

What is cholesterol?

Herman says cholesterol is a fatty, waxy substance that’s responsible for building cells in our body. It also helps produce hormones and vitamin D.

“When we have our cholesterol checked, it’s not just total cholesterol that we’re really looking at. We’re looking at three different levels,” Herman says.

“The bad cholesterol is LDL [low-density lipoprotein]. You can consider it lousy. The good cholesterol is HDL [high-density lipoprotein]. And triglycerides is another level that we take a look at.”

LDL values should be less than 100 milligrams per deciliter. HDL should be greater than 60 milligrams per deciliter. And triglycerides should be less than 150 milligrams per deciliter.

Be proactive at all ages

The average person doesn’t need to memorize those numbers. Herman recommends that when you get your yearly physical, get a blood test to measure cholesterol as well. You’ll need to fast for 12 hours before the test, so Herman says to do it first thing in the morning if possible.

After the results come in, your health care provider will come up with a course of action, if necessary. That may involve follow up lab work or medicine.

What you should think about daily: a healthy lifestyle.

For kids, try for 60 minutes of exercise per day. That could be as simple as walking, Herman says.

And cut down on less healthy food choices like fried or fatty foods, sweets and red meat.

Or as Herman puts it: don’t brake and hit the drive thru because it’s the quick and easy option. Keep your foot on the gas.

“Eating habits are the hardest thing for a lot of people,” Herman says. “It’s the way we were brought up. What was served at our table when we were younger become habits we grow up with.”

Instead, try lean meats like fish or poultry. Bake, grill or broil your meat instead of frying it. Use whole grain bread instead of white bread.

“Create a meal plan for your child that has lots of fruits and vegetables,” Herman says. “Don’t have them eat on the go. Have them sit down and eat so it’s more meaningful and thoughtful.”

The consequences

High cholesterol leads to plaque building in arteries of the heart, brain or legs.

“You’re at risk for stroke if it’s happening in your brain or even in your carotid arteries [in your neck],” Herman says. “You’re at risk for heart disease if it’s happening in your heart. And peripheral artery disease if it happens in your legs.”

Herman notes that high cholesterol often doesn’t come with symptoms until it’s too late. So talk to your primary care provider if you have concerns.

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Previous coverage

What you can eat can help improve your cholesterol

The good and bad about cholesterol