Quick Fixes
Sit or lie down. Dizziness or light-headedness usually hits when you are standing up or moving around. At the first signs of dizziness or light-headedness, sit or lie down immediately. This will usually help to relieve the spinning sensation and is safer in the event that you fall. Move slowly and carefully so that you don’t stumble and hurt yourself. If you're feeling light-headed, try sitting with your head between your knees. This increases the blood flow to your brain. Lying down with your feet propped up will achieve the same result. Remain seated or lying down for 1 to 2 minutes, or until the dizziness has passed. Get up slowly so you don’t set off another bout of dizziness. If you have vertigo (a feeling like you are falling or the room is spinning, even if you and your surroundings are still), lie down with your head propped up on a pillow or cushion. That will be more effective than lying flat on your back.
Drink a glass of water. Dizziness is often the result of dehydration. Dehydration can be caused by not drinking enough water throughout the day or failing to rehydrate during and after exercise. It can also be an issue when you're suffering from an illness that causes vomiting, diarrhea, or fever, which can cause you to lose a lot of fluid. Once the worst of the dizziness has passed, have a drink of water or another clear fluid. If you're finding it difficult to drink a lot of water, try drinking other fluids like sports drinks, hot tea with a little sugar, soups and broths, or diluted fruit juices. Don’t drink alcohol or caffeine, since they could make your dizziness worse.
Have something sweet or salty to eat. Dizziness can sometimes be caused by low blood sugar levels. When dizziness hits, try drinking a glass of juice or eating a quick snack, preferably something high in carbohydrates or sugar. A bar of chocolate or a banana might do the trick. You can also feel lightheaded if your blood pressure drops. If you think low blood pressure is the culprit, have something salty, like a few crackers or pretzels. A sports drink can also help.
Focus your eyes on a particular spot. To prevent dizziness when spinning, many dancers focus their eyes on a fixed point. The same technique can be used by people who suffer from dizzy spells, especially if your dizziness is due to motion sickness. Focusing on a particular spot, like a crack in the ceiling or a speck of dirt on the floor, can help your senses to realize that you are not actually spinning, contrary to what your body is telling you. If you’re experiencing motion sickness while in a car or on a boat, look for a spot in the distance or on the horizon. This will help reduce the confusing signals between your brain and eyes that can cause you to feel dizzy and sick. Unfortunately, depending on what’s causing your dizziness, this might not be possible. Some types of vertigo are associated with involuntary eye movements that can make it hard to focus on a single point.
Breathe slowly and deeply. Dizziness can sometimes be a symptom of an anxiety attack. Often during anxiety attacks it feels as though you cannot get a full breath. But usually, the problem is that you're trying to breathe too fast. If this is the case, force yourself to take long, slow breaths. This will help you to calm down and alleviate feelings of dizziness. Try breathing slowly through your nose or your pursed lips. If it helps, count to 5 or even 10 each time you inhale or exhale. Put your hand on your belly, just beneath your ribcage. As you breathe in, draw air down into your lungs so your belly expands and pushes your hand out. Feel your belly get flatter again as you breathe out. Do this 3-10 times, or until you feel calmer and the dizziness passes.
Avoid bright lights or other sources of eye strain. If you are experiencing feelings of dizziness, try to avoid bright lights, or light from a television or laptop. Bright light may strain your eyes or cause you to feel disoriented and make the dizziness worse. Try sitting or lying down in a dark room, or close your eyes for 1-2 minutes until the dizziness passes. If you’re outside, put on sunglasses. Avoid other things that might strain your eyes, like trying to read or do close-up work.
Perform the Epley maneuver for vertigo. The Epley maneuver is a head and neck tilting exercise that can be used to treat symptoms of vertigo. It helps redistribute small crystals that can form in the fluid in your inner ear, causing feelings of dizziness. To perform the Epley maneuver: Sit down and tilt your head 45° horizontally towards the affected ear. Lie back into a horizontal position, keeping your head hanging at a 45° angle. Hold this position for 1-2 minutes. You should feel the vertigo subside. Turn your head 90° toward the unaffected ear. Roll onto the side of the unaffected ear. You should now be looking at the floor. Hold this position. You may experience another attack of vertigo, but this should subside within a minute. Slowly return to a seated position.
Long-Term Solutions
Move slowly to prevent blood pressure changes. If you are prone to dizziness, it is important not to make any sudden movements, as moving too quickly can cause sudden changes in your blood pressure. Careful movements will also reduce your risk of falling. Move slowly and deliberately when sitting or standing up, and hold on to a stable surface, such as a hand railing or countertop, when possible. When you're getting up in the morning, make sure to get up in stages. First sit up slowly in bed, then put your feet on the floor. Take a moment to relax and breathe before slowly standing up. When moving from a sitting to standing position, flex your legs first. This will help to get your circulation going and minimize light-headedness. If necessary, walk with a cane for extra stability.
Increase your daily fluid intake. Dehydration can affect your blood pressure, leading to symptoms of dizziness. Keep dehydration at bay by drinking 6 to 8 glasses of water a day. However, if you are already dehydrated, try drinking a sports drink or sipping some broth. The electrolytes in these drinks can help you to rehydrate quickly and work better than water alone. In addition, increased salt intake can be beneficial if you have low blood pressure. If you have a medical condition that affects the amount of fluids you can drink, such as kidney or heart disease, talk to your doctor before increasing your fluid intake.
Get plenty of rest if you’re sick. It is quite common to experience dizziness or light-headedness as a symptom of some viral illnesses, such as colds or the flu. Getting plenty of rest when you are suffering from a viral illness will help you to recuperate faster and minimize feelings of dizziness.
Keep a dizzy diary to help identify triggers. By keeping track of your dizzy spells, you may be able to figure out what causes your symptoms or makes them worse. Once you’ve figured out your triggers, it will be easier to avoid them. For example, your dizziness may be caused by hunger, by standing up too quickly, or by showering with very hot water. Figure out your dizziness triggers and you should be able to head them off in advance. When you have a dizzy spell, write a brief description of your symptoms and what time you experienced them. Jot down any other details you think might be relevant, like what (and when) you last ate, what position you were in when the spell started, and whether you have any other symptoms. Make note of how long the spell lasted and how severe it was. Use a consistent scale to track severity (e.g., from 1-5, with 5 being the most severe).
Wear flat shoes to improve your balance. If you are prone to attacks of dizziness, wearing high heels may not be your best option. Flat shoes help your brain to read your posture better, thus keeping your body's equilibrium in check. Wearing flat shoes will also help to avoid a sprained ankle if you should fall during an episode of light-headedness or vertigo. Wear shoes with good tread to avoid slipping, especially if you’ll be walking on wet or icy surfaces.
Adapt your environment to reduce the risk of falls. One of the major concerns with dizziness is that the spinning sensation may cause you to fall and injure yourself. You can also stumble or faint if you’re prone to lightheadedness. If you suffer from dizziness, adapt your home or work environment to minimize the chances of this happening. Tuck away any electrical wires that you might be in danger of tripping over during dizzy spells. Avoid placing low objects, like footstools or coffee tables, in the middle of areas where you frequently walk. Use night-lights so you don’t get disoriented in the dark. Avoid thick carpeting, which makes it harder for your feet to register changes in position and posture. Use non-slip mats in your bath and on your bathroom floor. Consider installing handrails in hallways, bathrooms, or stairwells.
Take motion sickness medication. Motion sickness tablets can help relieve symptoms of dizziness associated with vertigo. Buy over-the-counter motion sickness medication at your pharmacy, or ask your doctor to prescribe something stronger. Most of these medications aren’t meant to be used for longer than a few days, so talk to your doctor if your dizziness lasts longer than that. Common medications to treat vertigo or motion sickness include: Promethazine. Your doctor may recommend between 12.5 to 25 mg taken orally (in pill form) or rectally (as a suppository) 3 to 4 times per day. Dimenhydrinate (Dramamine). Your doctor may recommend 50 mg every 6 hours. Available in tablet, liquid, and suppository form, dimenhydrinate is probably the most popular antiemetic (anti-vomiting) and anti-nausea drug on the market. Meclizine (Bonine). Your doctor may recommend 25 mg every 6 hours. Don’t give meclizine to children 12 or younger, since it may not be safe for young kids. Diphenhydramine (Benadryl). Your doctor may recommend 12.5 to 25 mg every 4 to 6 hours. Although more popular as an antihistamine used in treating rashes and itches, or as a sleep aid, diphenhydramine is also commonly used to treat motion sickness.
Avoid substances that affect your circulation. Dizziness is often caused by low blood pressure. Try to avoid or limit your intake of substances that affect your circulation, such as caffeine, tobacco, alcohol, and illegal drugs. Some medications can also cause dizziness or lightheadedness as a side effect. Talk to your doctor if you think a medicine you’re taking is causing your symptoms. They might be able to adjust your dose or switch you to an alternative treatment.
See your doctor if your dizzy spells are frequent or severe. Dizziness is sometimes a symptom of a more serious illness. If you suffer from frequent or prolonged bouts of dizziness, give your doctor a call. If they can identify and treat the underlying cause, your dizzy spells may go away or become less frequent or severe. Dizziness can be a symptom of: An inner ear condition, such as labyrinthitis, benign paroxysmal positional vertigo (BPPV), or Meniere's disease. An anxiety disorder, such as Post-Traumatic Stress Disorder (PTSD). A heart rhythm problem, such as atrial fibrillation. Postural orthostatic tachycardia syndrome (POTS) or another circulatory issue. Syncope (fainting due to reduced blood flow to the brain). A neurological problem, such as a brain injury, a brain tumor, a stroke, or a seizure disorder.
Home Remedies
Try ginger to reduce vertigo and nausea. Although there isn’t a lot of recent research, some older studies show that ginger may reduce symptoms of vertigo. It can also soothe your stomach and reduce nausea, which is a common side effect of dizzy spells. Next time you have a dizzy spell, try sipping a cup of ginger tea or a ginger soda (such as ginger beer or ginger ale). You can also take ginger supplements in capsule form. The typical dose for treating nausea is 250mg, 1-4 times a day. Your doctor can give you more advice about the most effective dose. Another option is to eat a ginger candy or even chew on fresh ginger root, if you don’t find the taste too overwhelming.
Ask your doctor about taking an iron supplement. If your dizziness is a symptom of iron-deficiency anemia, you may need to take an iron supplement. Watch out for other symptom of anemia, such as tiredness, shortness of breath, or headaches. If you think you make be anemic, consult your doctor before starting on an iron supplement. You can also improve your iron levels by eating a diet rich in meat, beans and other legumes, leafy greens, dried fruit, and iron-fortified cereals. There are several types of anemia, and iron supplements aren’t always the right treatment. Your doctor might prescribe something else based on your test results, such as vitamin B-12 supplements, blood transfusions, or medications to suppress your immune system.
Take gingko biloba as a natural vertigo remedy. Ginkgo biloba supplements are made of extracts from the leaves of ginkgo trees. Studies show that ginkgo biloba can be an effective treatment for vertigo due to inner ear problems. Ask your doctor before taking ginkgo, especially since it can interact with certain other medications, such as blood-thinners, anti-anxiety or antidepressant medications, diabetes medications, and painkillers like ibuprofen (Motrin). Common side effects of ginkgo biloba include headaches, heart palpitations, upset stomach, constipation, and skin rashes. Unfortunately, it can also make dizziness worse for some people.
Use Pycnogenol if you have Meniere’s disease. Pycnogenol is a supplement made from pine bark extract. Some clinical trials suggest that it can reduce symptoms of Meniere’s disease, including vertigo, unsteadiness, and hearing problems (such as tinnitus or hearing loss). Ask your doctor if Pycnogenol is likely to be safe and effective for you. You can get Pycnogenol in the vitamins and supplements section of your pharmacy, from a vitamin or health food store, or online. Pycnogenol can make dizziness worse for some people. Other possible side effects include headaches, upset stomach, bad breath, and mouth sores. Talk to your doctor before taking Pycnogenol if you have any medical conditions, such as diabetes, hepatitis, a bleeding disorder, or an autoimmune disease. It could make your symptoms worse or interact poorly with other medications you’re taking.
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