Vertigo occurs when an individual has a sense of spinning dizziness. It is incredibly common and can happen at any age, but is most prevalent in those who are aged 65 and older, according to Stacy Sampson, D.O. It can occur at any time, including during pregnancy. Sampson warns that vertigo may either be temporary, long-term or may even symbolize an inner ear disorder which is something that is much more serious.
Having a vertigo episode is not fun, so the next time you have an episode, try these quick at-home remedies to lessen the pain and dizziness.
Repositioning Maneuver
Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT says this maneuver is the first go-to strategy for many people who experience vertigo. It is the most effective and can be done at home, she says.
Follow these steps to perform the Canalith repositioning maneuver.
- Start by sitting upright on a flat surface, with a pillow behind you and with your legs outstretched.
- Turn your head 45 degrees to the right.
- With your head still titled, quickly recline with your head on the pillow. Stay in this position for at least 30 seconds.
- Slowly turn your head to the left, a full 90 degrees, without lifting your neck.
- Engage your whole body, turning it to the left so that you are completely on your left side.
- Slowly return to your original position, looking forward and sitting straight up.
Wilson notes that if it is too difficult, having someone assist you with this maneuver is fine as well. This exercise can be performed up to three times, but Wilson warns that you may feel dizzy with each movement so take it slow.
Semont-Toupet Manuever
For those of you who have less neck flexibility, this exercise is perfect for you. It is similar to the exercise shown above, but it requires less neck flexibility. Wilson remarks that this is just as effective but not as well known.
- Start by sitting upright on a flat surface, with a pillow behind you and with your legs outstretched.
- Lie down, turning to your right, and look to your left side, looking upward.
- Quickly sit up and turn to your left side, keeping your head facing to your left. You will now be looking down toward the ground.
- Slowly return to your original position, looking forward and sitting straight up.
Ginkgo Biloba
Ginkgo Biloba is an ancient tree species that is native to China. It has a variety of uses and has been known to treat vertigo. You can purchase this to eat in the form of a pill or in liquid form. Consult your doctor to see how many milligrams of Ginkgo Biloba you should take, but to start, Wilson suggests taking 240 milligrams each day to lessen the effects of vertigo.
Yoga and Tai Chi
While not explicitly stated, stress can sometimes be a factor in triggering vertigo episodes. Reducing stress can be a quick fix but yoga and tai chi have been known to reduce stress while increasing flexibility and balance according to Wilson. She notes that “physical therapy performed in an outpatient setting trains your brain to compensate for the cause of your vertigo.”
She recommends doing simple yoga poses like Child’s Pose and avoiding any pose where you suddenly bend forward (like Downward Dog).
Get a good night’s sleep
Vertigo and feelings of vertigo may be triggered by sleep deprivation. So if you find that you did not have a restful night’s sleep or are constantly stressed, taking a short 20 minute nap may help you to feel restored. S
Stay adequately hydrated
Ah, the age-old question: Are you hydrated enough? Wilson emphasizes that dehydration may sometimes be the cause for your vertigo. By staying hydrated and being aware of how much water you are taking in (especially in humid environments) may help to lower the chances of vertigo.
Vitamin D
Sun, sun, sun! Go out and get some sun! BPPV, Benign paroxysmal positional vertigo, is the most common cause of vertigo. Not participating in a healthy diet that benefits your overall well-being may be the reason for your vertigo. Wilson recommends drinking a glass of milk or orange juice, eating canned tuna or even egg yolks may help to automatically boost your daily Vitamin D intake levels.
That the pointers in the article may be helpful, but it is advised that
people with symptoms check with their healthcare professionals.
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