How to Banish Vertigo

Have you ever felt as if the world around you were suddenly spinning, unable to maintain your balance or experiencing unexplained ringing in your ears along with changes in your eyesight? If so, you might have experienced vertigo, a symptom that arises from various types of “balance disorders,” usually brought about by abnormal changes in the inner ears.

Vertigo isn’t actually a disorder or medical condition; rather, it’s a cluster of symptoms resulting from other disorders. Chances are, you or someone you know has experienced it. In fact, research shows that nearly 40 percent of all people over the age of 40 will experience vertigo at least once in their lifetimes.

If all of this sounds familiar to you, you’re probably wondering how to get rid of vertigo. Treating vertigo involves repairing the inner ear by identifying the underlying cause of the damage and preventing it from recurring by making certain lifestyle changes.

What Is Vertigo?

There have been over a dozen different disorders identified that cause balance dysfunctions. Balance is defined as “the ability to maintain the body’s center of mass over its base of support.” Normally, various systems within the body work together to help us stay balanced, keep ourselves upright when moving, and determine our orientation in relation to our surroundings.

Our ability to maintain balance is supported by several systems, including:

• the sensorimotor control system (which controls our senses such as sight and hearing)
• the proprioception system (responsible for touch)
• the vestibular system (assists us in moving without falling over)

The inner ears not only help us hear but are also an important part of the vestibular system, which enables us to identify our position in space.

Vertigo develops when the delicate parts of the ears no longer accurately transmit information to the brain about your position. This can occur for various reasons, including ear infections, a blow to the head, injuries, inflammation, or simply aging.

Here is more on vertigo:

• 40 percent of people over 40 years old experience vertigo at some point that is severe enough to consult a doctor.
• Researchers have identified more than 12 different balance disorders that can cause vertigo.
• The three main types of vertigo include benign paroxysmal positional vertigo (BPPV), Meniere’s disease, and vestibular neuritis.
• BPPV is the number one cause of inner-ear-related balance disorders like vertigo. BPPV affects around 2 percent of the population every year.
• A rare form of vertigo is caused by Meniere’s disease, which affects only about 0.2 percent of the population between the ages of 40 and 60.
• Women are twice as likely as men to develop vertigo for reasons that aren’t well understood.
• 80 percent of people with BPPV vertigo experience relief after attempting head maneuvers that dislodge inner ear rocks.
• Following an episode of vertigo, 50 percent of patients usually experience the problem again within five years.

Thankfully, there are natural ways to get rid of vertigo and manage symptoms.

How to Get Rid of Vertigo

1. Physical Therapy

For people who experience recurring vertigo, one type of helpful treatment is vestibular rehabilitation, a form of physical therapy that targets the vestibular organs. The vestibular system constantly sends nerve impulses in the form of information to the brain from special nerve endings called sensory receptors. Therefore, therapy can retrain these organs to work in conjunction with our other senses to restore a sense of balance. Vestibular rehab can help promote central nervous system compensation for inner-ear problems that cause balance issues.

Inactivity has also been linked to worsened vertigo. Additionally, physical therapy treatments focus on increasing strength, range of motion, flexibility, and movement while preventing muscle fatigue and soreness. A vestibular rehab program may include various exercises to improve hand-eye coordination, balance, strengthen joints and muscles, and enhance fitness and endurance.

These exercises can also help alleviate pain and allow you to sleep more comfortably if you usually have trouble sleeping.

Acupuncture and acupressure have both been shown to be effective in treating different forms of vertigo, and these techniques can be incorporated into physical therapy for this condition.

2. Head Maneuvers (“Canalith Repositioning Procedure,” or CRP)

Certain types of exercises and head adjustments can help move ear rocks (calcium deposits) out of the areas in the ears where they cause problems. The American Academy of Neurology recommends a series of specific head and body movements to clear the inner ear chambers’ canals. CRP is highly effective, with an approximate efficiency rate of 80 percent for people suffering from BPPV-type vertigo. It also usually helps prevent vertigo from recurring.

How does it work? When the head moves in a certain way, the canaliths within the canals return to their correct location in the utricle, where they usually dissolve, break up, and stop causing dizziness.

The canalith repositioning procedures typically involve holding four positions for about 30 to 45 seconds each or until the symptoms subside. Then, you hold your head in a fixed position for about 20 seconds after the symptoms disappear.

The procedures can be performed quickly and painlessly in a doctor’s office. If this is your first time dealing with vertigo and trying head maneuvers to resolve your symptoms, it’s a good idea to see a doctor who can show you how to perform them properly.

Head maneuvers that are part of CRP include the Epley maneuver and Semont-Toupet maneuver.

The Epley maneuver is a series of head and body movements that can be used to treat BPPV, a condition where certain head movements trigger episodes of dizziness or spinning. It is important to note that before attempting the Epley maneuver, you should consult a healthcare professional to ensure that BPPV is the correct diagnosis and to receive personalized guidance. Additionally, the Epley maneuver should be performed under the supervision of a qualified healthcare provider.

Here is how to perform the Epley maneuver to get rid of vertigo:

1. Sit upright: Begin by sitting on a bed or table with your legs extended in front of you.
2. Turn your head: Turn your head 45 degrees to the side that causes dizziness. Use a pillow or support to keep your shoulders on the bed while maintaining the head tilt.
3. Lie down: Quickly lie back, keeping your head in the turned position. Your shoulders should be on the bed, and your head should be hanging slightly over the edge.
4. Wait: Stay in this position for about 30 seconds or until the dizziness resolves.
5. Turn head to the other side: Turn your head to the opposite side without raising it, and wait for another 30 seconds.
6. Roll onto your side: Turn your body to the side of the affected ear. This should bring your head and body into alignment.
7. Sit up: Finally, sit up slowly while keeping your head level. This completes the maneuver.

It is crucial to follow these steps precisely and perform them slowly to avoid injury. If your symptoms persist or worsen, or if you experience new symptoms, consult a healthcare professional for further evaluation and guidance. They may need to perform specific diagnostic tests or maneuvers to determine the most appropriate treatment for your condition.

The Semont-Toupet maneuver is another technique used to treat BPPV, especially when the posterior canal is involved.

Here is how to perform the Semont-Toupet maneuver to get rid of vertigo:

1. Sit upright: Begin by sitting on a bed or table with your legs extended in front of you.
2. Turn your head: Turn your head 45 degrees toward the unaffected side (opposite the side causing dizziness).
3. Lie down quickly: Lie down on your side, bringing your head to a 45-degree angle below the horizontal. Your head should be positioned at a 45-degree angle below the bed.
4. Wait: Stay in this position for about one to three minutes or until the dizziness resolves.
5. Sit up on the opposite side: Quickly move to the opposite side, keeping your head at the same angle, and sit up.
6. Wait again: Sit in this position for another one to three minutes.
7. Return to the sitting position: Finally, return to an upright sitting position.

Like the Epley maneuver, it is essential to follow these steps precisely and perform them slowly to minimize the risk of injury. If you experience persistent or worsening symptoms, or if you encounter new symptoms, seek medical attention for further evaluation and guidance.

Another head maneuver that has been shown to be effective is the Brandt-Daroff exercise. Brandt-Daroff exercises are a series of movements that can be performed at home to help alleviate symptoms of BPPV.

These exercises are often recommended by healthcare professionals and can be done independently. The effectiveness of these exercises may vary from person to person.

Here is how you can perform the Brandt-Daroff exercises:

1. Sit on the edge of your bed: Start in an upright sitting position on the edge of your bed or a flat surface.
2. Turn your head to one side: Quickly lie down on one side with your head turned at a 45-degree angle toward the ceiling. Keep your head in this position for about 30 seconds or until the dizziness subsides.
3. Return to the sitting position: Sit back up in an upright position for 30 seconds.
4. Repeat on the other side: Lie down on the opposite side with your head turned at a 45-degree angle toward the ceiling. Stay in this position for about 30 seconds.
5. Return to the sitting position: Sit back up for another 30 seconds.
6. Repeat the cycle: Repeat these steps for about five to 10 minutes or until you feel more comfortable and experience less dizziness.

It is recommended to perform the Brandt-Daroff exercises several times a day until your symptoms improve. Keep in mind that it may take some time for the exercises to have an effect, and consistency is key.

3. Reduce Stress

Stress and inflammation both seem to increase the risk of vertigo. Stress can reduce immunity, making it more likely that you will experience ear infections, swelling, and other problems related to the vestibular system. The more stressed you are, the less likely you are to exercise regularly and get good sleep, both of which are essential if you are prone to developing vertigo! That’s why chronic stress is so dangerous.

Try natural stress relievers such as exercising, yoga, meditation, tai chi, taking warm baths, using essential oils, and spending more time outdoors.

4. A Healthy Diet and Staying Hydrated

Some doctors prescribe medications to reduce inflammation or infections in the ears, but ultimately, this doesn’t solve the problem in the long term for some people. A crucial aspect in limiting inflammation and preventing dehydration is eating a nutrient-rich diet. Anti-inflammatory foods can help manage blood pressure levels and are usually hydrating, which protects you from dehydration and reduces your risk of vertigo. Foods to include in your diet often include:

• vegetables (especially those high in blood pressure-lowering potassium, such as leafy greens)
• fresh fruit (like bananas and avocado)
• healthy sources of fats (like wild fish, coconut oil, and extra virgin olive oil)
• clean sources of lean protein (such as grass-fed meat, cage-free eggs, and pasture-raised poultry)

In addition, drink enough water each day and reduce your intake of caffeine and alcohol if you often feel dizzy. Ginger tea is another good option, as research shows it can help alleviate vertigo symptoms. Even mild dehydration can cause dizziness and changes in blood pressure that can make you feel unbalanced and nauseous.

In addition, supplementing with ginkgo biloba and vitamin D has also been shown to be effective for getting rid of vertigo.

5. Be Active but Get Enough Rest Too

People who experience lack of sleep, tossing and turning, and inactivity are more likely to suffer from vertigo. Make it a priority to get seven to eight hours of sleep every night so you feel energized enough to move around, exercise regularly, and experience proper muscle recovery. Exercise is also beneficial for lowering blood pressure levels and controlling stress.

To reduce dizziness when waking up, try sleeping with your head slightly raised on two or more pillows. Also, make sure to get up slowly when getting out of bed, avoid walking far in the dark (which can cause you to fall), and possibly even sit on the edge of the bed for a minute before fully getting up so your head and ears can adjust to a new position.

6. Talk to Your Doctor About Other Causes of Dizziness

Vertigo isn’t the only reason you might feel dizzy, so if symptoms keep coming back, it’s a good idea to get a blood test done and consult your doctor. Vitamin B12 deficiency, low blood pressure, anemic symptoms, heart complications, and even anxiety can all contribute to dizziness, so rule these out before assuming that vertigo is the cause. Some medications can also make vertigo or dizziness worse, including blood pressure medications, anti-anxiety drugs, and taking high amounts of supplements.

While working on fixing vertigo and preventing it from returning, keep in mind that you might still experience episodes of feeling extremely dizzy. Whenever symptoms reappear, make sure you sit down safely, rest, and talk to your doctor.

Here are some helpful tips for managing symptoms while they’re still occurring:

• Don’t do anything that’s dangerous when you lack balance, such as driving or exercising, which can cause you to fall and get injured.
• Sit down or lie down and rest immediately when you feel dizzy.
• Be careful when getting up suddenly in the middle of the night to use the bathroom, and always use good lighting if you get up from bed when it’s dark.
• Try talking to your doctor about using a cane to help you regain balance.

Common Symptoms

Some common vertigo symptoms include:

• feeling dizzy, such as having a spinning sensation
• feeling as if you’re tilting or about to tumble over (as if you’re being pulled in one direction)
• swaying and being off-balance when moving or walking
• feeling nauseous, occasionally vomiting
• losing your hearing or having ringing in the ears
• headaches
• increased perspiration
• having abnormal eye movements, including jerking or the eye moving toward the affected ear (called nystagmus)
• occasionally feeling as if you’re going to faint or actually fainting

How long does vertigo last? Vertigo symptoms can come and go, lasting anywhere from several minutes to several days. Some people experience much more severe symptoms than others, as it all depends on factors such as how damaged the inner ear has become or how much fluid has accumulated in the ear where it shouldn’t be. In some cases, vertigo will go away on its own as the body and senses have ways to adapt to changes in the ear. However, it might also return without warning, reappearing from time to time, which can cause a lot of inconvenience. That’s why it’s important to remember these tips on how to get rid of vertigo.

Causes

Although vertigo is usually triggered by changing the position of your head, there are also underlying causes contributing to the condition. Have you ever experienced a sudden feeling of light-headedness when getting out of bed, standing up, exercising, or receiving some traumatic news? All of these are common times to experience vertigo symptoms due to how they affect inflammation, blood pressure, and our sensory organs.

Three potential causes for vertigo include a sudden drop in blood pressure, high levels of stress causing you to miss sleep or being dehydrated. Each of these can cause changes in the ears that make you feel unbalanced, dizzy, and shaky, especially when you suddenly stand up or move around.

Vertigo is also more common in people over 50 years old and twice as common in women as in men.

Vertigo is classified into several different categories, depending on what the underlying cause of the ear damage is. Previously, researchers believed that all cases of