7 Treatments for Dizziness During Menopause
When you ask most people to name symptoms associated with menopause, they tend to mention hot flashes and mood swings. But there are many other symptoms of menopause which are quite prevalent but not nearly as well-known, one of which is dizziness.
If you are suffering from dizziness during menopause, it can feel like not just your balance, but your very sense of being, is destabilized.
There are so many changes taking place in your life, and feeling like you are going to fall over every time you get up just makes everything worse.
There are some treatments which you can try to restore your sense of balance and get back to feeling like yourself! But before we can explore those remedies, we need to talk a bit more about why dizziness is such a common symptom during menopause.
Causes of Dizziness During Menopause
There are a few different reasons why you might experience dizziness, vertigo, or faintness during menopause:
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- Dizziness might result if you are experiencing hot flashes. Hot flashes can increase your heart rate. Your body, in an attempt to cool itself down, causes you to sweat. While this is happening, you may experience palpitations along with dizziness.
- If your menopause causes you to experience vasomotor symptoms (symptoms involving the constricting or dilating of your blood vessels), you might experience vertigo and unsteadiness.
- You could be having panic attacks. If you are suffering from anxiety (a common menopausal symptom), it is common to experience dizziness in response to your emotional distress. Your heart rate can become irregular and you may also hyperventilate (often without realizing it). Either or both of these panic responses can disrupt blood flow to your brain, resulting in dizziness.
- Losing out on sleep lately? Insomnia and sleep disturbances can both plague slumber during menopause. If you are going through your day fatigued, don’t be surprised if you experience some dizziness.
- There may also be situations where you experience dizziness during menopause which is not directly related to menopause at all. During this time of life your body is undergoing many changes, and it is possible that some other health condition is resulting in your vertigo (low blood pressure, low blood glucose, etc.).
So you can see that there are a number of reasons you might be experiencing faintness, vertigo, or loss of balance. How to treat those symptoms depends on their particular cause.
You may be able to take a guess at that cause based on your other symptoms. If you know you are missing out on sleep, you will need to treat your insomnia to reduce your dizziness. If you are experiencing vertigo accompanying hot flashes, you will have to treat the hot flashes to combat the dizziness, and so on. Oftentimes you will need to tackle the issue on several fronts.
Here are some treatments to try!
1. Make sure you are getting adequate sleep every night
Hot flashes and anxiety can both keep you up into the wee hours of the morning, desperately wishing you could just drift off in peace. If you are routinely getting only 4-6 hours of sleep at night instead of 7-9 (or however much you usually need), that is going to take a toll on your sense of well-being. Sleep deprivation can definitely make you feel lightheaded.
Here are some quick tips to improve the quality and duration of your sleep:
- Treat the symptoms which are keeping you awake (more on that shortly).
- Spend more time outdoors during the day or keep your windows open to let in the natural light.
- Avoid blue light at nighttime, which can mess with your circadian rhythms.
- Exercise more.
- Stay away from caffeine, sugar, and alcohol in the evening or late at night.
- Keep your sleep schedule as consistent as possible, and consider going to bed earlier than you used to.
- Make sure that your room is a comfortable environment for you to sleep in, and that noise and light levels are controlled.
- Think about a warm bath or shower before bed, or even a foot bath. If you are dealing with hot flashes though, you may want to skip this.
- Make sure that your room is a comfortable temperature for sleep—this is especially important during menopause. Hot flashes are enough of a problem without your body struggling to keep you warm or cool in an uncomfortable environment.
- Consider taking a natural remedy to help you sleep. Some good options include magnesium, valerian, gingko biloba, lavender, passionflower, Glycine and L-Theanine.
- Do an activity before bed which can help you to relax and let go of your worries.
If sleep deprivation is playing a role in your dizziness, getting the rest you need each night may be all you need to alleviate your symptoms. Even if other factors are involved, you should still see some improvement when you start getting sound slumber.
2. Treat your hot flashes
If you find that your hot flashes are producing dizziness, you can reduce your dizziness by treating your hot flashes. Some tips include:
- Steering clear of triggers. Triggers vary from person to person, but may include eating spicy foods, spending time in hot environments, drinking caffeine, or dealing with stress.
- Dress in layers so you can layer down as needed.
- Sip ice water when you feel a hot flash coming on.
- Take herbal remedies to balance your hormones (scroll down to #5 on this list to find out more).
The fewer hot flashes you have, the less often you are likely to feel dizzy during menopause.
3. Work on controlling your anxiety levels
For many women, anxiety is a major problem during menopause for a variety of reasons—some directly related to menopause and others not. If you can control your anxiety levels, you can prevent panic attacks and recover from them more quickly. This in turn may reduce your experiences of vertigo. These tips should help you to soothe your anxieties:
- Try herbal supplements to balance your hormones.
- Try not to worry about problems you may be experiencing with memory and concentration—these are quite typical during menopause and do not necessarily correspond with a serious health concern. If in doubt of course, ask your doctor. Usually however, these symptoms will pass after menopause.
- Treat any pain you are experiencing from headaches, hot flashes, and so on. Pain does nothing to help your mood.
- If you are dealing with depression, do what you can to combat it. Depression can feed into anxiety, making it worse.
- Get more sleep. Fatigue can not only create dizziness on its own, but it can also produce anxiety which can contribute even more to your sense of vertigo.
- If there are problems in your life which are worsening your anxiety, do what you can to fix them.
Have you noticed how interrelated the symptoms of menopause are—and how certain treatments are recommended again and again? There are a lot of things you can do that can reduce dizziness and other symptoms simultaneously.
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4. Try not to stand up too quickly
It is common to experience a brief dip in blood pressure while standing up quickly after sitting or lying in the same position for a long time. Sometimes this dip can cause you to feel momentarily dizzy or faint. During menopause, this sensation can be heightened, especially if you are experiencing vasomotor symptoms.
So try to avoid getting up too quickly if you have been seated or have been lying down for a long time. Sit up slowly and then rise gradually to your feet.
5. Drink more water
When you are going through menopause and you are suffering from hot flashes, you are going to sweat a lot. It isn’t uncommon to wake up so drenched in sweat in the middle of the night that you actually are forced to change your nightclothes and your sheets.
So naturally you are going to be prone to dehydration, but it can be hard to remember to drink more water.
Dehydration can cause an abundance of unpleasant symptoms including headache, dry mouth, dry skin, constipation, low blood pressure, and … (you guessed it) … dizziness.
So drink more water while you are going through menopause, particularly in response to hot flashes. You may also find that this reduces general feelings of fatigue.
6. Try an herbal supplement to balance your hormone levels
One item of advice you have probably noticed again and again reading this article is this: you should take herbs to balance your hormones.
Why is this so critical? Because it is the decline in your estrogen and progesterone production which is leading to your symptoms to begin with. This is what is causing the hot flashes, the insomnia, the fatigue, the mood swings, and the dizziness.
So if you can balance out your hormone profile, you can treat all of these symptoms at once.
Why don’t you want to use hormone replacement therapy (HRT) to do this? Because HRT is not necessarily good for your health. The Women’s Health Initiative (WHI) discovered that taking hormone replacement therapy can indeed confer some benefits, but it can also result in an increased risk for heart attack, stroke, blood clots and breast cancer. For this reason, doctors are no longer recommending HRT as the default treatment for menopause.
Herbs offer you a gentler alternative which is safer for your health. Some of the best choices include:
- Black cohosh
- Red clover
- Dong Quai
- Wild yam
Which of these herbs should you try? Sadly there is no one-size-fits-all answer when it comes to herbal remedies for hormonal imbalances, and that includes your experiences in menopause. One supplement might work better for you than the rest—and a completely different supplement might have better results for someone else you know.
You can try just one of these herbs at a time to pin down what works best for you, or you can try a combination. You can even purchase a formula containing a carefully balanced blend.
By stimulating your body’s natural production of estrogen and progesterone or replacing your falling hormone levels with phytoestrogens, you can mitigate your symptoms. That means less dizziness, fewer hot flashes, and more energy!
7. Check with your doctor if you suspect that you have another health problem
Since there are a few other health conditions which can cause dizziness, you may want to consult with your doctor. You can go ahead and try some of these remedies first to see if you experience improvements. If you do not, and especially if you have unusual symptoms which are not usually linked to menopause, it is always smart to ask for a professional opinion.
During menopause, it can feel like your life is spinning off balance—quite literally if you suffer from regular bouts of vertigo. But chances are good that if you treat your hormonal imbalance, drink more water, get more rest, and see to your mental health, you will be able to reduce your dizziness and get back to feeling like yourself!