Coping with dizziness and vertigo: 4 free easy tips and tricks

Coping with dizziness and vertigo

Dizziness can be a disconcerting and often debilitating sensation, especially when it strikes unexpectedly. Coping with dizziness and vertigo can be done through a variety of ways including lifestyle changes, medications, medical and holistic interventions.

While medical interventions and treatments play a crucial role in managing dizziness, incorporating lifestyle modifications can also be incredibly beneficial. By making simple yet effective changes to our daily routines and habits, we can better cope with and reduce the frequency of dizzy spells.

Understanding dizziness

Before discussing methods for coping with dizziness and vertigo, we’ll do a brief overview of dizziness and vestibular conditions. If you’d like to learn more, this blog post goes into more detail. Vestibular conditions can result in symptoms of dizziness and vertigo as well as: light headedness, bouncing vision, rocking, swaying, brain fog. Secondary symptoms can also include anxiety, fear, depression, fear to leave the home. More on symptoms, anatomy and triggers for symptoms here.

Vestibular conditions result in inaccurate, incorrect, or delayed relaying of information to the brain. The brain takes in information from the vestibular system, visual system and proprioceptive system to determine where the body is in space, and any corrections needed in order to stay safe. If there is a mismatch in signaling, the error signal produces unwanted symptoms. Since we are dealing with spatial orientation and movement, many find quick movements, repetitive movements, or general balance to be challenging and aggravating.

It’s normal to having additional testing to rule out other causes such as medication toxicity, stroke, MS, cardiac involvement, POTS etc. There are tests to help determine vestibular involvement through ENT/audiology or with a physical therapist. More on this here and here.

Identifying the underlying cause of your dizziness is crucial for effective management.

Coping with dizziness and vertigo

Back to the Basics: these areas are probably something we’ve all been told to help support healthy habits and support the body. Many are low cost or free and tend to be overlooked at the impact they can have.

1. 1. Hydration. Up to 75% of Americans are chronically dehydrated(1). Limiting caffeine and alcohol, and talking to your doctor about electrolytes to assist with improving hydration can be helpful for dizziness.
   2. Diet. Aim for a balanced diet with fresh fruits, vegetables, grains, fats and protein. Reducing processed foods and inflammatory foods can help with gut health which can be beneficial overall and help with dizziness.
   3. Sleep. Consistent, good quality sleep is so important. A bad night sleep can make the healthiest person feel subpar. Getting enough sleep and regular sleep becomes even more important with vestibular conditions.
   4. Stress/Mindset. Working on mindfulness to help with stress and outlook has been a game changer for many with dizziness in getting back to their favorite activities or getting over a plateau. There’s a lot of resources and different ways to practice mindset, many are compiled for you and regularly updated in Vestibular Group Fit.
   5. Movement. There are many benefits to exercise for health, stress management, improved sleep,  but can also help with dizziness. Exercise can help reduce migraine attacks and can also help work on functional strength and movements to return to activities. Starting gradual and slow is important, and is recommended to talk to your doctor and physical therapist for further guidance to get started.

Research has shown that the top 3 stressors for those with migraine attacks are sleep, stress and fatigue (2).  When thinking of vestibular migraine or vestibular conditions in general, these are huge in long term management for not just dizziness, but overall well being.

Additional considerations for coping with dizziness and vertigo

1. Modifications. The goal is to return to daily activities, work and hobbies to ones fullest potential. In the meantime, making modifications is helpful not only in progressing towards goals, but participating in activities with reduced symptoms. This might include breaking down tasks throughout the day, prioritizing the main tasks, taking breaks. Other options include blue light glasses such as avulux to help with screens and overhead lights. If traveling a lot or experiencing altitude changes using earplanes, or tracking weather changes with weather X app.
2. Supplements. Depending on the vestibular condition, certain supplements have been backed by research to help improve symptoms.
3. Support. It takes a village. Having close friends be able to help during symptom flares. A medical team to assist with treatment, tests, and ongoing management. Mental health therapists to help with coping strategies for stress or anxiety. Finding others that understand your challenges due to having vestibular conditions themselves. Having a trusted circle is so important to celebrate the wins, and support during the set backs.
4. Medical intervention. This may include medications to help prevent or abort an attack from starting. This may also include vestibular rehab to work on return to movements and daily activities. Headache specialists are helpful in mangement and diagnosing of vestibular migraine. Check out this provider look up tool here. If there isn’t one close by or you have a provider you trust and is open to a collaborative team approach, consider neurahealth for telehealth appointments with headache specialists that are well versed in vestibular conditions. Click here to learn more and use VERTIGODOCTOR15 for a discount!

Remember, small changes can yield significant results, empowering you to live life to the fullest despite the challenges of dizziness.

Disclaimer

Want to learn more about management strategies  and other vestibular tools from the experts and be a part of a supportive community to get back to your daily life?  Find out more at this link: https://tvd.flywheelstaging.com/about-group/

Disclaimer:

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Resources

1. Taylor K, Jones EB. Adult Dehydration. 2022 Oct 3. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. PMID: 32310416.
2. Park JW, Chu MK, Kim JM, Park SG, Cho SJ. Analysis of Trigger Factors in Episodic Migraineurs Using a Smartphone Headache Diary Applications. PLoS One. 2016 Feb 22;11(2):e0149577. doi: 10.1371/journal.pone.0149577. PMID: 26901341; PMCID: PMC4764678.