Vertigo is a symptom of many types of vestibular disorders and other health conditions. When a person is experiencing a vertigo episode, they might describe it as feeling dizzy, spinning, whirling, tilting, swaying, or off-balance. Vertigo sufferers can also experience headaches, migraines, changes in their hearing, nausea, and abnormal movement of the eyes. If you are experiencing vertigo and are looking for relief that doesn’t involve medication use (along with undesired side-effects) or invasive procedures, then this list is for you.
#1 – Canalith Repositioning Maneuvers
When you are dealing with vertigo that is associated with BPPV (benign paroxysmal positional vertigo), certain head positions can help bring relief. BPPV occurs when calcium crystals migrate from the area of the inner ear where they normally are embedded into another area where they don’t belong. This disturbs the signals that the inner ear sends to the brain about how your head is positioned, leading to vertigo. Taking the head through a series of coordinated movements in an attempt to reposition the crystals can relieve vertigo symptoms. The most commonly used canalith repositioning maneuver is called the Epley maneuver.
#2 – Stay Hydrated
Making sure you’re drinking enough water on a daily basis can help your vertigo or dizziness to subside. Even mild levels of dehydration can cause changes in blood pressure that can leave you feeling dizzy, nauseous, and off-balance. Limiting your caffeine and alcohol intake can also help. Some vertigo sufferers might be encouraged to try a low-sodium diet in an effort to improve hydration levels and reduce fluid retention in the in the inner ear.
#3 – Eat Anti-inflammatory Foods
Similar to staying hydrated, incorporating anti-inflammatory foods into your diet can also help you to stabilize blood pressure levels and protect you from dehydration, lowering your risk of developing vertigo. Some good foods to include are leafy greens (high in potassium which can help lower blood pressure), healthy fats (avocado, wild-caught fish, coconut oil), fresh fruits, and lean protein from clean sources (cage-free eggs, grass-fed meats, etc.)
#4 – Try Supplements
Different nutrient deficiencies can contribute to dizziness and vertigo. Vitamin B12, vitamin D, ginger and gingko biloba have helped some people to overcome their vertigo symptoms and feel more balanced.
#5 – Reduce Stress
High levels of stress seem to raise the risk of developing vertigo or making an existing bout of vertigo worse. Chronic stress has many negative health implications, including lowering immunity (making you more prone to ear infections and other vestibular issues) and poorly affecting sleep. Natural methods of stress reduction that many people have success with include yoga, meditation, taking a warm bath or shower before bedtime, essential oil use, and walking.
#6 – Vestibular Rehabilitation Therapy
Vestibular rehabilitation is a branch of physical therapy that helps to re-train the organs responsible for balance. Your vestibular system is the body’s main system that coordinates balance by constantly sending and receiving signals back and forth from the brain to make adjustments to your body’s position. Vestibular rehab might include exercises to improve hand-eye coordination, balance, muscle strengthening, and endurance.
#7 – Avoid Alcohol
Drinking alcohol can be problematic for vertigo sufferers for several reasons. Alcohol can dehydrate you, and it can actually change the volume and composition of the fluid in your inner ear. An excess of inner ear fluid, called endolymph, is a characteristic of Meniere’s disease (primary idiopathic endolymphatic hydrops). Reducing your alcohol consumption or avoiding it altogether might help to reduce your vertigo symptoms.
#8 – Soak Up Some Sun
A deficiency of vitamin D may be to blame for worsening BPPV symptoms. There are only a few foods that contain vitamin D, and only in small amounts. There are two main ways to boost your vitamin D levels – exposing your skin to sunlight or by taking a supplement. Getting UVB rays from the sun directly on your bare skin is the most natural way of getting the right amount of vitamin D, but that isn’t always possible in some climates or if there are concerns about sun exposure. If you choose to supplement, look for a high-quality vitamin D3 supplement.
#9 – Get Plenty of Sleep
Sleep deprivation can lead to the onset of vertigo. Prioritizing getting a full night of sleep (aim for 7-8 hours) will help your energy levels and allow you to get regular exercise (good for lowering blood pressure and controlling stress). When you do wake up, avoiding sitting up too quickly can also help reduce your chances of a vertigo episode, allowing a little time for your ears and head to acclimate to a new position.
#10 – Upper Cervical Chiropractic Care
Upper cervical chiropractic care is a niche within the chiropractic profession that focuses on the uppermost vertebrae in the spine. The upper cervical area of your neck holds the key to understanding the root cause of many common health conditions, including vertigo-causing diseases. When the vertebrae of your upper cervical spine misalign, it can have an impact on brainstem function, blood flow between the brain and neck, and even your inner ear’s ability to drain properly. Checking and correcting the alignment of these two very important vertebrae have helped many vertigo sufferers find natural relief that is long-lasting. This is especially important for people with vertigo who have experienced any type of neck or head injury at any point in their past.
At Centre Kiro Spécifik, we utilize very precise and gentle methods to ensure that proper alignment is achieved and maintained. If you are suffering from vertigo, you may be only a few specific adjustments away from allowing your body to finally heal so that you can return to your normal quality of life.
To schedule a consultation with Dr. Reney, call our Laval office at (450) 668-8777. You can also click the button below.
If you are outside of the local area, you can find an Upper Cervical Doctor near you at www.uppercervicalawareness.com.