How to Prevent Dizziness and Lightheadedness While Fasting

Tips for Preventing Dizziness During Fasting

Fasting has become an increasingly popular health and wellness trend in recent years. Proponents believe restricting food intake periodically can enhance weight loss, improve blood sugar control, boost brain function, and more. However, one common side effect of fasting for some people is feeling dizzy, lightheaded, or unsteady.

Dizziness occurs as a result of low blood sugar and dehydration during fasting periods. Fortunately, with the right strategies, you can minimize your chances of experiencing dizziness when fasting. Here are some top tips to help you reap the potential benefits of fasting without disrupting your daily activities with bothersome bouts of lightheadedness.

Understand Why Fasting Causes Dizziness

First, it helps to understand the underlying reasons why fasting often leads to dizziness for some people.

When you drastically reduce your food intake, your blood sugar levels naturally drop. This decline in blood glucose can make you feel dizzy, especially if you have issues with hypoglycemia (low blood sugar).

Dehydration is another culprit behind fasting-related lightheadedness. When fasting, your overall fluid intake is typically lower. At the same time, many fasting regimens like intermittent fasting or juice cleanses involve the elimination of high carb foods that help retain fluid in your body. This combination can result in dehydration and accompanying dizziness.

Drastic calorie restriction during fasting can occasionally trigger a drop in blood pressure as well. Lower blood pressure reduces blood flow to the brain, which can provoke temporary dizziness.

Certain health conditions, medications, and supplements may also increase the likelihood of dizziness while fasting. Being aware of the physiology behind fasting dizziness gives you the power to minimize it.

Reduce Dizziness During Fasting By:

Consuming More Fluids

Staying well hydrated is arguably the most critical factor for curbing dizziness while fasting. Dehydration exacerbates blood sugar crashes. Be sure to drink increased amounts of plain water, herbal tea, broth and other zero or low-calorie beverages throughout fasting periods. Spread your fluid intake throughout the day rather than chugging large volumes at once, which can lead to electrolyte imbalances.

Taking Electrolytes

Replenishing your electrolytes is also vital for reducing dizzy spells when fasting. Electrolyte imbalance is a common reason people feel faint when food intake is restricted. Taking a magnesium, potassium or sodium supplement or adding a pinch of Himalayan pink salt to your water helps normalize electrolyte status.

Eating Small Amounts of Low Glycemic Foods

While fasting typically involves significant calorie reduction, eating strategic mini meals can curb dizziness. Some healthy options for stabilizing blood sugar include nuts, seeds, hardboiled eggs, Greek yogurt, cheese sticks, or a small serving of proteins and vegetables. Low glycemic foods provide longer lasting energy.

Increasing Physical Activity Levels

Being more physically active on fasting days may sound counterintuitive. But light to moderate exercise can actually minimize dizziness episodes. Simple activities like taking a short walk help lower blood sugar. Just be sure to discuss any fasting exercise plans with your doctor first.

Supporting Blood Sugar Naturally

Certain herbs, spices and supplements support healthy blood sugar to reduce your risk of hypoglycemia and associated lightheadedness while fasting. Cinnamon, fenugreek, gymnema sylvestre, alpha lipoic acid, chromium and berberine are some examples. Discuss fasting blood sugar supplements with your physician.

Trying Intermittent Fasting

Intermittent fasting allows small meals interspersed during fasting periods, providing more blood sugar stability than water fasting or extreme calorie restriction. Many people report less dizziness with intermittent plans like 16:8 fasting compared to alternate day fasting.

Breaking Your Fast If Needed

Listen to your body - if fasting is making you feel dizzy or unwell, it's perfectly alright to stop early and have a small nourishing snack or meal. Don't try to push through severe hunger, weakness or dizziness.

Avoiding Certain Medications and Supplements

Consult your doctor about potential medication interactions and adjustments needed for fasting, especially if you take blood pressure or diabetes medications. Avoid supplements that may exacerbate low blood sugar like alpha lipoic acid, berberine, chromium picolinate, etc.

Implementing these tips and tricks can help you avoid those dizzy, lightheaded feelings that occasional crop up when fasting. Pay attention to your body, stay hydrated and support stable blood sugar levels.

Warning Signs to Stop Fasting

In some cases, feelings of dizziness or faintness may be signs you should stop fasting. Seek medical advice if you experience:

• Severe, persistent dizziness
• Fainting or loss of consciousness
• Confusion, blurry vision or slurred speech
• Rapid heartbeat or palpitations
• Seizures
• Difficulty walking or standing up
• Inability to keep food or fluid down

These types of red flag symptoms could signify dangerously low blood sugar, electrolyte abnormalities or other fasting-related complications requiring prompt medical care. Mild, temporary dizziness often resolves by sipping fluids or eating something small. But recurring or severe symptoms necessitate ending your fast and seeking guidance from your healthcare provider.

Health Conditions That Increase Fasting Dizziness Risk

People managing certain chronic medical conditions face higher odds of experiencing dizziness while fasting. Potentially affected individuals include those with:

Diabetes

Having diabetes, especially type 1 or uncontrolled type 2, substantially raises your chances of dizzy spells when fasting due to difficulties regulating blood sugar. Those taking diabetes medications like insulin or sulfonylureas are also at heightened risk of hypoglycemia if fasting.

Chronic Kidney Disease

Individuals with compromised kidney function are more prone to dehydration and electrolyte abnormalities that trigger dizziness while fasting. Kidney disease can make it harder for the body to conserve fluid and regulate levels of salts like sodium, potassium and phosphorus during fasting.

Gastrointestinal Disorders

People with conditions affecting digestion and absorption like celiac disease, Crohns disease and gastroparesis have increased potential for nutrient deficiencies and post-meal blood sugar spikes and crashes. This can contribute to dizziness when fasting.

Cardiovascular Disease

Fasting may cause blood pressure, heart rate and circulatory changes in some individuals, especially those using medications for heart disease or hypertension. This can sometimes provoke temporary lightheadedness.

Eating Disorders

Those in recovery from eating disorders like anorexia, bulimia and binge eating require caution with fasting. Calorie restriction can trigger relapse along with drops in blood sugar and blood pressure leading to dizziness.

Hypoglycemia Disorders

People who already suffer from conditions like reactive hypoglycemia and postprandial hypotension are highly susceptible to further blood sugar crashes and associated dizzy spells when restricting food intake while fasting.

If you have any medical conditions or take prescribed medications, check with your healthcare provider about specific precautions needed with fasting. Make sensible adjustments to your fasting routine based on your health status.

Other Factors That Can Worsen Fasting Dizziness

Along with underlying medical conditions, several other factors may make some people more likely to experience bothersome bouts of dizziness when fasting:

Age Over 65

As we get older, blood sugar control, hydration status and blood pressure regulation often become more finicky. Older adults may need to take extra precautions to avoid dizziness with fasting.

History of Fainting

If you have a history of vasovagal syncope, neurally mediated hypotension or unexplained fainting spells, these conditions could be exacerbated by fasting-related blood sugar swings and circulatory changes.

Taking Certain Medications

A variety of prescription and over-the-counter medications like diuretics, beta-blockers, antidepressants and NSAIDs can contribute to dehydration, blood sugar variability and blood pressure effects that may worsen dizziness while fasting.

Being a Vegetarian/Vegan

Plant-based diets with little meat can be lower in iron, vitamin B12 and protein. Deficiencies in these nutrients up the odds of anemia and associated lightheadedness when fasting.

Being Female

Between monthly hormonal fluctuations and differences in physiology, some women seem to be more susceptible to drawbacks of fasting like headaches and dizziness, especially if underweight or deficient in key nutrients.

If any of these factors apply to you, take a cautious approach when implementing fasting, even if your goal is better health. Preventing dizziness during fasting should be priority number one.

Tips for Fasting Safely

Here are some other general tips for fasting safely and preventing unwanted side effects like persistent dizziness and lightheadedness:

• Speak with your healthcare provider before starting any fasting program.
• Reduce physical activity and exertion on fast days.
• Supplement wisely to support energy and prevent low blood sugar.
• Ask your doctor about medication dosage adjustments needed while fasting.
• Avoid prolonged sun exposure, hot baths, saunas and vigorous exercise when fasting.
• Listen to your body and stop fasting if you feel faint or unwell.
• Break your fast if you need to with a small nutritious snack.
• Stay close to home on fast days in case you start feeling dizzy or weak.

Implementing some of these tips, along with the specific dizziness prevention methods listed earlier in the article, can go a long way towards helping you reap the potential wellness upsides of fasting without the unpleasant downside of feeling lightheaded.

The Bottom Line

Dizziness while fasting typically results from mild dehydration, blood sugar swings, electrolyte imbalance and circulatory changes. But by staying well-hydrated, stabilizing blood glucose, repleting electrolytes and making other sensible adjustments, you can often minimize or avoid feelings of lightheadedness.

Take a slow, cautious approach to fasting and check with your doctor about any medications or medical conditions before starting. And above all, listen carefully your body's signals. Dizziness can often be prevented with a few simple strategies. But if symptoms become severe or persistent, stop fasting and seek medical advice promptly.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.