How to Survive Flu and Cold Season with a Vestibular Disorder

When flu and cold season rolls around, most people brace for sore throats, runny noses, and congestion. But if you live with a vestibular disorder—like vestibular migraine, BPPV, PPPD, or Meniere’s disease—seasonal illnesses can be more than just a nuisance. They can significantly worsen symptoms like dizziness, vertigo, imbalance, and fatigue.

In this blog, we’ll explore why flu and cold season can make vestibular symptoms worse, and how to protect your body, support your immune system, and stay steady through it all.

Why Cold and Flu Season Triggers Dizziness

Many people with vestibular disorders notice their symptoms ramp up in the fall and winter. Here’s why:

1. Inner Ear Congestion

Viral infections and sinus congestion can impact the inner ear and Eustachian tubes, increasing pressure or inflammation that throws off your balance system. This is especially true for conditions like Meniere’s disease or SCDS, where fluid regulation is already an issue. However, any vestibular disorder can be impacted by

2. Fever, Dehydration, and Fatigue

Fever and dehydration can trigger or worsen dizziness and vertigo episodes, especially with vestibular migraine and meniere’s disease. Add in poor sleep, skipped meals, or reduced movement, and your vestibular system gets even more dysregulated.

3. Inflammation

Your vestibular system and the disorders that go along with it are deeply impacted by inflammation. This is a conversation for another article; but in short your vestibular symptoms will likely feel worse when your body is inflamed. There are many reasons for inflammation, but when you’re sick, your inflammation is high (it’s supposed to be!), so your overall inflammation is higher, which will also make you feel dizzier!

4. Increased Stress

Let’s face it—flu season is stressful, and so is getting sick (and so are the holidays!!). Illness, schedule disruptions, and general fatigue can flare up vestibular symptoms, especially in those with conditions like PPPD or vestibular migraine, which are stress-sensitive. Stress is the most consistent trigger of vestibular migraine attacks, so be sure to take great care of yourself this fly season!

Top Tips to Survive Cold & Flu Season with Dizziness

✅ 1. Prioritize Immune Health

• Eat anti-inflammatory foods: lots of veggies, healthy fats, and lean proteins.
• Supplement wisely (with doctor approval): Consider vitamin D, zinc, and vitamin C, BEFORE you get sick
• Stay hydrated with electrolytes, especially if you’re dizzy.
• Sleep is medicine: Aim for 7–9 hours a night to support healing and reduce vestibular sensitivity.
• Build muscle: building muscle is one of the most important and effective things you can do for your health! We will help you build muscle, safely & without so much dizziness, in Vestibular Group Fit!

✅ 2. Use Vestibular-Safe Remedies

• Saline nasal sprays or steam inhalation: to relieve sinus pressure without medication. My personal favorite is Xlear, but there are many!
• Ginger tea, peppermint, and honey-lemon water can support symptoms naturally.
• Talk to your doctor about if you’re having a bacterial infection in case you need an antibiotic. But remember, many infections are viral and taking an antibiotic is not needed!

• When it comes to treating your actual vestibular symptoms, use your toolkit! Your toolkit is an essential piece of your treatment plan, and making sure you have one is essential.
  • Here’s a podcast about building a toolkit!
• You may consider ‘pretreating’ your attack if this is something you’ve already talked about with your doctor!

✅ 3. Stay Moving, Gently

If you’re not bed-bound ands sick, light movement like stretching, walking, gentle stretching, or yoga can help keep your body from feeling stiff and helps your body feel better overall.

✅ 4. Know Your Common Triggers

If you’re prone to vestibular migraine, know that bright lights, poor hydration, or skipping meals when you’re sick may increase risk of an attack. Stick to your routine as much as possible—even if that means soup for breakfast! Keep up your protein intake, drink tons of water, stick to your meds and supplements, and do what you can to stay on track the best you can when you’re sick with a flu and cold.

✅ 5. Lean on Your Tools

This is the time to double down on the tools that help you most. Use the podcast I liked above as a starting place for your toolkit. If you need more help with your tools, join is in Vestibular Group Fit – we are all about building you a toolkit to help you feel your most prepared and best!

• Somatic tracking or grounding for dizziness
• Breathing techniques for anxiety
• Keep up your nutrition
• Stay hydrated (probably extra!!)
• Keep up your body moving gently, if you can!

What to Do If You Get Sick and Dizziness Spikes

If flu or cold symptoms cause a spike in dizziness or vertigo:

• Don’t panic. Remind yourself it’s likely temporary inflammation or pressure.
• Rest and hydrate. Use electrolyte-rich fluids, bone broth, and anti-inflammatory meals.
• Contact your provider if you have an attack that lasts >72 hours and enters into status migranosis.
• Track your symptoms. Sometimes new vestibular symptoms can arise after viruses—this can help your doctor assess what’s going on.

You’re Not Alone—And You Can Get Through This

Flu and cold season can feel like a minefield when you’re already managing a vestibular disorder. But with proactive care, the right tools, and community support, you can reduce the severity of your symptoms and recover faster.

Want support navigating vestibular symptoms all year long?
Join Vestibular Group Fit—our science-based, positive community is here to help you build balance, resilience, and confidence, no matter the season.

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