Do you often lose your body balance and are trying to find natural remedies for dizziness during menopause? If you read our previous article about the 34 symptoms of menopause, you noted that dizziness is one of the symptoms that can alter your normal functioning. While the most obvious remedy that most women think of is hormone replacement therapy (HRT), you can still ease menopausal dizziness through natural means.
The main cause of dizziness during menopause has been linked to the decline of the oestrogen hormone. However, hormonal fluctuation is what triggers the start. Dizziness itself is a result of a combination of several other causes, as you will discover as you read on.
Understanding Menopausal Dizziness
The first step on how to deal with menopause dizziness is to understand it. As a potential symptom of menopause, dizziness has been linked to the decline in female sex hormones. This might affect the body’s autonomic nerve system in charge of controlling blood vessels and the heart. Reduction in oestrogen and progesterone hormones can also affect your psychological and physiological state, leading to anxiety.
Is dizziness a common symptom during menopause? In a study conducted by Tokyo Medical and Dental University, it was determined that out of 471 women (between 40 and 65 years) tested, 35.7% of them had dizziness symptoms at least once a week during menopause. Even though a direct correlation between oestrogen decline and dizziness was not established, it’s believed that the hormone imbalance may disrupt blood flow to the brain.
What Dizziness Feels Like During Menopause
What does menopause dizziness feel like? If you haven’t had your first unsettling sensation of dizziness, perhaps you might be wondering what it feels like. Menopausal dizziness is often accompanied by the following conditions:
- Light-headedness: This is the feeling as though you might lose your balance or faint, often described as “feeling faint.” It can be sudden or build up over a couple of minutes.
- Vertigo: This is a more intense dizziness and might lead to a feeling that your environment is tilting or spinning. Vertigo can make it more difficult to stand or walk and can last for a few seconds or minutes.
- Unsteadiness: You might also lose your stability and feel wobbly, as if you’re trying to walk on an uneven surface.
- Floating sensation: Some women also report a feeling of “being in a bubble” or “floating” in which their surroundings seem detached.
Women can experience varying intensities and frequencies of menopausal dizziness, from a minor nuisance to something way more disruptive. Don’t let this symptom disrupt your day; talk to a menopause care specialist to determine the best remedy that works specifically for you.
10 Natural Remedies For Dizziness During Menopause
Before opting for hormone replacement therapy, it’s always advisable to try natural remedies that focus on altering your lifestyle or a few routines. These natural remedies can provide comfort and help you restore your body’s stability, which is important for day-to-day functions.
Here are the 10 effective natural remedies for dizziness during menopause:
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Stay Hydrated
Dehydration can sneak up on anyone, but you’ll experience it more during menopause because of the intense sweating from hot flashes. So, staying hydrated can work a great deal in reducing dizzy spells. Furthermore, hydrating your body helps in regulating your blood pressure, which, if not at the right level, can cause vertigo.
Hydrating your body isn’t just about drinking plain water, but balancing your body’s electrolytes, such as sodium and potassium. These are important as they help maintain normal nerve activity, which is directly related to body balance.
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Eat Balanced Meals Regularly
Blood sugar fluctuations during menopause are another culprit for dizziness. Eating a balanced diet that includes healthy fats, protein, and complex carbohydrates can help you stabilize your blood sugar level throughout the day. Consider consulting your menstrual care doctor for dietary recommendations that are specific to your body.
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Maintain a Healthy Lifestyle
To further reduce dizziness, maintaining a healthy lifestyle can make a difference. Avoid smoking and alcohol as these produce effects that can worsen dizziness. Smoking can lead to vasoconstriction (narrowing of blood vessels) and might lead to reduced blood flow to the brain. This can further worsen vertigo. Alcohol, on the other hand, can cause dilation of blood vessels, which might affect blood pressure and circulation in general.
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Incorporate Ginger
Adding ginger to your diet is one of the most effective natural remedies for dizziness during menopause. Ginger is already a known remedy for dizziness and nausea, since it helps with improved blood circulation. It also induces a calming effect on the inner ear, which plays an important role in maintaining body balance.
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Boost Magnesium Intake
Magnesium has been linked with the ability to regulate blood pressure, ease muscle tension, and reduce stress. All these traits are important in alleviating dizziness during menopause. Some of the rich sources of magnesium include spinach, almonds, black beans, and bananas. You may also explore the option of using magnesium supplements after consulting with your doctor.
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Try Acupressure or Acupuncture
Acupressure and acupuncture have shown promising results as remedies for dizziness. They achieve this by stimulating specific pressure points that may relieve tension and balance the energy flow of the body. One of the commonly used acupressure points for relieving nausea and dizziness is the “Pericardium 6,” found three fingers down from the wrist. Applying gentle pressure on this spot for several minutes can sometimes produce relief.
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Get Moving with Gentle Exercise
Exercise is essential for boosting blood flow and can also enhance body balance. This is why it’s also regarded as one of the most efficient natural remedies for dizziness during menopause. Gentle exercises like yoga, tai chi, and walking are especially beneficial. You can perform balance-boosting poses such as single-leg standing or tree pose to strengthen stabilizing muscles. Start these exercises slowly and be mindful of your movements, or have someone with you to offer support when needed.
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Embrace Herbal Remedies
There are plenty of herbal remedies that have been shown to produce great results in alleviating dizziness, especially for menopausal women. Ginkgo biloba and black cohosh are some of the natural remedies that reduce menopausal symptoms, including dizziness. Ginkgo biloba is often effective in improving blood circulation and can reduce dizziness by promoting blood flow to the brain. On the other hand, black cohosh helps in stabilizing oestrogen levels and is effective in reducing hot flashes, but may also alleviate dizziness.
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Get Quality Sleep
Getting quality sleep is essential for the normal functioning of the entire body, as sleep disturbance often leads to fatigue and worsens feelings of dizziness. Create a consistent sleep schedule and make nighttime relaxation a routine for improving rest. To get better sleep, prepare for bed early by avoiding the use of electronics at least an hour before bedtime. Also, keep your bedroom dark and cool to promote quality sleep. You can also drink herbal teas like chamomile or valerian to enhance relaxation and enhance quality of sleep.
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Minimize Stress Level
Although it might seem like stress is distantly related to dizziness, it sure can trigger it by heightening physical responses such as rapid heartbeat and shallow breathing. Therefore, practice stress management through mindfulness and relaxation methods. Journaling, meditation, and regular outdoor walks can help reduce stress and dizziness.
When to Seek Medical Attention for Menopausal Dizziness
Every woman’s body is different and therefore might react to these 10 natural remedies differently. If your symptoms persist or worsen, it’s important to consult with a menopause care specialist. It’s always recommended to seek medical attention early enough, especially if the dizziness occurs alongside other troublesome symptoms.
Occasionally, dizziness can be an indicator of other underlying health issues that need professional attention. These can include cardiovascular disorders, blood pressure irregularities, or inner ear disorders. Therefore, do not assume that it’s caused by menopause without seeking medical attention first.
Visit a menopausal health doctor such as Dr Nadira of Pause and Co Healthcare in Birmingham or other specialists near you. Your medical doctor will perform a thorough evaluation of the causes of menopausal dizziness. This allows the specialist to create a personalised management and treatment plan that caters to your specific health requirements.
Wrapping Up
Can menopause cause dizziness? Dizziness is one of the symptoms of menopause that most women experience during this stage of their reproductive health. Although it’s triggered by hormone fluctuations, it can be a result of several other causes.
If you’re after no-hormonal methods of alleviating dizziness, consider the 10 natural remedies for dizziness during menopause discussed here. It may require a bit of experimentation with different remedies to find what works best for you. Listen to your body and make adjustments as you see fit. Most importantly, don’t hesitate to consult with a menopause care specialist.
Most of all, remember that menopause is a journey, and with the right tools, you can forge ahead with grace and resilience.