Dizziness is one of the lesser-known side effects of menopause. And while it’s not as common as symptoms such as hot flashes and mood swings, many women are still affected.
So, it’s crucial to understand the link between menopause and dizziness so that you can be prepared if it happens to you.
When my own dizzy spells first began, I didn’t realize they were linked to my changing hormones. Despite my extensive experience in gynecology and working with countless menopausal women over the years, it took me several months to connect the dots and work out what was going on in my body.
So now, I want to educate more women about this less common side effect so they can navigate their own menopausal journeys with greater awareness, and find solutions that work.
Thankfully, several natural and herbal remedies can help alleviate dizziness without the need for pharmaceutical drugs.
So, have you been feeling lightheaded and dizzy, and you’re wondering if menopause could be to blame? Are you looking for an all natural solution? If so, this post is for you.
Below, I’ll explore some of the most effective natural remedies recommended by experts. But first, let’s take a moment to explore what dizziness is and why it affects some women during menopause.
What is Dizziness, and How is it Connected to Menopause?
Dizziness is a general term used to describe a feeling of lightheadedness and imbalance. People experience dizziness for several different reasons, including certain conditions such as diabetes, low blood pressure, and dehydration.
But during menopause, it’s also possible to have dizzy spells as a result of hormonal changes.
Throughout the menopausal transition, estrogen levels rise and fall dramatically. This hormonal fluctuation can lead to changes in bodily processes such as circulation and blood pressure.
When these systems are affected, less oxygen is delivered to the brain, and this can result in dizzy spells.
Other side effects of menopause, such as hot flashes, night sweats, and headaches, can also contribute to dizziness. Women who suffer from menopause-induced migraines often complain of dizziness during a migraine attack, and the symptoms can last for several hours or even days after they begin.
5 Natural and Herbal Remedies for Dizziness During Menopause
After struggling with dizzy spells myself during menopause, I began researching medications that could help to resolve my symptoms. However, I was reluctant to add more pharmaceuticals to my routine unless it was absolutely necessary. So, my search took me to some more natural options instead.
Here are the most effective herbal remedies I found that can help to reduce dizziness during menopause.
Always consult with your doctor before beginning any new supplement. Even natural remedies can carry some risks and may interfere with other medications you are taking.
1. Ginger
Ginger is a powerful anti-inflammatory agent which has been used in herbal medicine for thousands of years. It also has potent antioxidant effects that help to reduce oxidative stress, which is caused by excess free radicals.
But alongside its many other benefits, ginger is one of the most effective remedies for dizziness brought on by nausea. Its gentle yet highly effective compounds are often used by pregnant women to treat bouts of morning sickness. Plus, it’s been shown to alleviate dizziness in people suffering from migraines[1].
Another way that ginger helps to keep dizzy spells at bay is by lowering blood sugar levels in people with diabetes and insulin resistance.
But there are many more amazing benefits that menopausal women can find with this natural healer. For example, ginger can also aid with weight loss. Weight gain becomes much harder to avoid during menopause. So, adding ginger to your daily routine, whether it’s fresh, cooked, or in capsule form, can give your metabolism a boost while helping you steer clear of dizzy spells.
My favorite way to consume ginger is by preparing a warming infusion. All you need to do is slice up a tablespoon of fresh ginger and place it in a mug. Add boiling water, and let the infusion steep for 10 minutes before consuming.
Personally, I love the punchy taste of ginger by itself, but if the flavor is too intense for you, try adding a teaspoon of local or manuka honey.
2. Ginkgo Biloba
Ginkgo biloba is a herb that has been used in Chinese medicine for centuries. But in recent years, thanks to its various beneficial properties, it’s also become popular and widely available in the West.
Studies have shown that a certain type of extract found in the ginkgo biloba plant (extract EGb 761) is just as effective at treating dizziness and vertigo as the most frequently prescribed pharmaceutical option, betahistine[2]. And to add to ginkgo biloba’s appeal, this powerful natural supplement carries far fewer risks of side effects.
Scientists believe it works by opening up blood vessels and improving blood circulation to the brain. This delivers increased oxygen and nutrients and relieves the symptoms of dizziness. In the same way, it can also help to correct balance issues.
But that’s not the only way that ginkgo biloba can support women during menopause. The plant extract is also rich in phytoestrogens. Phytoestrogens mimic the action of natural estrogen produced by the body and help to reduce symptoms such as hot flashes, night sweats, and mood swings.
3. Indian Gooseberry
Also known as Amla, Indian gooseberry is a tasty fruit that originates from Southeast Asia. It’s been used in traditional Ayurvedic medicine for centuries to manage all kinds of conditions, including diabetes, high cholesterol, digestive issues, and joint pain. But it’s also a popular remedy for the symptoms of dizziness and vertigo.
This is due to its high concentration of vitamin A, which increases blood circulation to the brain.
Indian gooseberry is also packed with high doses of vitamin C, which boosts immunity and increases fluid levels in the body. This helps in staving off dehydration, which can make dizziness worse.
Antioxidant-rich vitamin C also has well-known anti-aging properties. It prevents the breakdown of collagen, which can accelerate during and after menopause. This helps to keep your skin soft, firm, and flexible.
So, this is a great all-around supplement to add to your daily routine before, during, and after menopause.
4. Lemon
Just like Indian gooseberries, lemons are packed with vitamin C. Not only does this help slow down the aging process and give your immune system a boost, but it also helps to hydrate your body quickly and direct water to your cells.
So, if your dizziness is worse in the summer heat, sipping on cool water infused with fresh lemon juice can stave off dizzy spells and give you an all-around healthy glow.
I also enjoy adding lemon to my ginger infusions to create a deliciously warming tonic with double the health benefits.
5. Almonds
Almonds have long been used to treat symptoms of dizziness and vertigo. And while science is yet to discover how exactly almonds help, it’s thought to be down to their high concentration of vitamins A, B, and E.
Simply chewing on a handful of almonds may be enough to stave off a spell of dizziness. But to get the most out of this superfood, it’s recommended that you soak them first, preferably overnight. Then, drain off the water, and either eat them whole or grind them into a paste and add them to a glass of warm milk. This helps to release the full spectrum of nutrients and makes the almonds easier to digest.
Other Natural Ways to Manage Dizziness During Menopause
Alongside the natural remedies listed above, there are several other ways you can treat dizzy spells and make them less frequent.
Here are some tips that worked for me.
Stay Hydrated
Dehydration is one of the most common causes of dizziness, both in menopausal women and in the general population. It can also make many other symptoms of menopause, including hot flashes and mood swings, much worse.
So aim to drink at least 11.5 cups (2.7 liters) of water each day, as recommended by the CDC[3].
Get Plenty of Sleep
Insomnia is one of the most prevalent symptoms of menopause. And when you’re running on little to no sleep, any dizziness you might already be suffering from is going to become much worse. A lack of sleep can also trigger nausea and migraines, two of the leading triggers of dizziness and vertigo.
So, do your best to get the recommended 7-9 hours of sleep per night. And if insomnia is an ongoing issue, talk to your doctor.
Manage Stress and Anxiety
The vast majority of dizziness is caused by a dysfunction in the body’s vestibular system. This is an organ located in your inner ear which is responsible for controlling balance.
When you are stressed or anxious, this can cause your vestibular system to malfunction. This leads to symptoms of dizziness and vertigo.
So, it’s important to keep your stress levels low and manage any anxiety that you may be feeling. Mindfulness practices, for example, yoga, deep breathing, and meditation, can help. Spending time in nature is also proven to lower stress and decrease levels of cortisol in the body.
Practice Vestibular Exercises
Most types of dizziness can be aided by training your vestibular system to cope with imbalance.
There are multiple types of inner ear balance exercises that you can do to strengthen this system, including eye exercises, walking up and down a slope, and throwing and catching a ball. There are multiple resources online to help get you started with these types of exercises. However, it’s best to begin practicing under the guidance of a trained medical professional, such as a physiotherapist.
FAQs
Dizzy spells usually appear suddenly. And most of the time, they don’t tend to last more than a few minutes. During menopause, dizzy spells are often accompanied by other symptoms, such as hot flashes, nausea, and headaches.
During a dizzy spell, it may feel like the room is spinning. You may also notice the following symptoms:
Feeling unsteady on your feet
Loss of balance
Falling over
Visual disturbances (e.g., darkness, blurred vision, or shaking vision)
Ringing in the ears
Confusion
Dry mouth
Nausea
Muscle weakness
Most cases of menopause-related dizziness can be managed naturally. But if natural remedies aren’t working, your doctor may prescribe pharmaceutical medication such as betahistine, a type of histamine analog, or antihistamines such as cinnarizine, promethazine, and cyclizine.
These medicines are often prescribed to treat nausea that accompanies motion sickness, but they can also work to relieve symptoms of dizziness and vertigo.
If migraines are the source of your dizziness, your doctor may prescribe a type of serotonin-norepinephrine reuptake inhibitor (SNRI) used to treat migraines medication known as venlafaxine (sold under the brand name Effexor).
HRT is used to manage many of the symptoms of menopause, including hot flashes, night sweats, and mood swings. It works by replacing the body’s natural hormones that dip during perimenopause and menopause.
So, it can also be a helpful tool in managing menopause-induced dizzy spells. However, HRT comes with risks of potentially serious side effects. So, it’s not suitable for everyone and should only be used under the careful supervision of your doctor.
Conclusion
Occasional dizzy spells are a natural part of menopause for some women. Other symptoms, such as hot flashes, headaches, and migraines, can make dizziness worse. So, it’s important to know what to do when a dizzy spell strikes.
The natural remedies discussed in this post have been tried and tested by myself, and countless other menopausal women across the world. However, if you’re regularly feeling dizzy, your dizziness gets worse, or if your symptoms aren’t alleviated by the natural supplements and remedies mentioned above, book an appointment with your doctor right away. They will assess your symptoms, rule out any underlying causes, and recommend a treatment plan that can help.
