Have you ever felt like the world around you is spinning suddenly, that you are losing your balance, or experienced unexplained noises in your ears along with changes in your vision? If so, you may have experienced vertigo, a symptom resulting from various types of balance disorders, usually caused by abnormal changes in the inner ear.
Vertigo is not actually a disorder or a medical condition; rather, it is a group of symptoms caused by other disorders. In fact, research shows that nearly 40% of all individuals over the age of 40 will experience vertigo at least once in their lifetime.
If all of this sounds familiar, you are probably wondering how to get rid of vertigo. Treating vertigo involves repairing the inner ear by identifying the underlying cause of the dysfunction, as well as preventing its recurrence by making certain lifestyle changes.
What is Vertigo?
Over a dozen different disorders have been identified that cause balance dysfunction. Normally, various systems in the body work together to help us maintain balance, stay upright when we move, and identify our orientation in relation to the surrounding environment.
Our ability to remain balanced is maintained by several systems, including: the sensorimotor control system (which controls our senses, such as vision and hearing), the proprioceptive system (responsible for touch), and the vestibular system (which helps us move without falling).
Vertigo develops when the delicate structures of the ears no longer send accurate information to the brain about your position. This can occur for various reasons, including ear infections, head injuries, trauma, inflammation, or simply aging. The good news is that we have some secrets about how to get rid of vertigo.
How to Get Rid of Vertigo
1. Vestibular Rehabilitation
For individuals suffering from recurrent vertigo, a useful type of treatment is vestibular rehabilitation, a form of physical therapy that addresses the vestibular organs. The vestibular system constantly sends information to the brain in the form of nerve impulses from special nerve endings called sensory receptors, so therapy can retrain these organs to work with our other senses to restore the sense of balance.
Vestibular rehabilitation can help promote compensation in the central nervous system for inner ear problems that cause loss of balance.
Inactivity has also been linked to worsening vertigo, so in addition, physical therapy treatments work to increase strength, range of motion, flexibility, and mobility, while simultaneously preventing fatigue and muscle pain. A vestibular rehabilitation program may include various exercises for: building better hand-eye coordination, improving balance, strengthening joints and muscles, and enhancing fitness and endurance. These exercises can help alleviate pain and allow you to rest better if you usually find it difficult to sleep comfortably.
2. Head Movements (Canalith Repositioning Procedure)
Certain types of exercises and head adjustments can help move the ear stones (calcium deposits) from the area in the ear that causes problems. This technique is recommended by the American Academy of Neurology, which offers a series of specific head and body movements to treat the canals in the inner ear. The Canalith repositioning procedure is very effective, with a healing rate of approximately 80% for individuals suffering from vertigo caused by this issue. It is also usually helpful in preventing the recurrence of vertigo.
How does it work exactly? When the head is moved in a certain way, the deposits in the canals shift back to their correct location in the utricle, where they usually dissolve, separate, and no longer cause dizziness. Canal repositioning procedures typically involve holding four positions for about 30 to 45 seconds each. Then, you keep your head in a fixed position for about 20 seconds after the symptoms disappear.
These procedures can be performed in a doctor’s office quickly and without pain. If it is your first time experiencing vertigo and you are trying head movements to resolve your symptoms, it is a good idea to meet with a doctor who can show you how to perform them correctly.
3. Reduce Stress
Stress and inflammation seem to increase the risks of vertigo. Stress can reduce immunity, making it more likely for you to experience ear infections, swelling, and other vestibular system-related issues. The more stressed you are, the less likely you are to engage in regular exercise and sleep well—both of which you truly need if you are prone to developing vertigo!
Try natural remedies for stress relief, such as exercise, yoga, meditation, warm baths, 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 in the long run, this may not help resolve the issue for some people. An essential aspect of limiting inflammation and preventing dehydration is to eat a nutrient-rich diet.
Anti-inflammatory foods can help manage blood pressure levels and are usually hydrating, which protects you from dehydration, reducing the risk of vertigo. Foods you should include in your diet often include: vegetables (especially those rich in potassium that lower blood pressure, such as leafy greens), fresh fruits (like bananas and avocados), healthy fat sources (such as wild-caught fish, extra virgin coconut oil, and olive oil), and clean sources of lean protein (grass-fed meat, eggs, and free-range poultry).
Additionally, drink enough water each day and reduce your intake of caffeine and alcohol if you frequently feel dizzy. Even mild dehydration can cause dizziness and changes in blood pressure that can make you feel unbalanced and heavy.
5. Stay Active, but Get Enough Rest
Inactive individuals who experience a lack of sleep are more likely to suffer from vertigo. Make it a priority to sleep at least eight hours each night so that you feel energized enough to engage in regular exercise and experience adequate muscle recovery. Physical activity is also beneficial for lowering blood pressure and managing stress.
To reduce dizziness after sleeping, try to sleep with your head slightly elevated on two or more pillows. Also, make sure to rise slowly when getting out of bed, and avoid walking in the dark.
6. Talk to Your Doctor About Other Causes of Dizziness
Vertigo is not the only reason you might feel dizzy, so if symptoms seem to recur, it is a good idea to get a blood test and discuss it with your doctor. Vitamin B12 deficiency, low blood pressure, anemic symptoms, cardiac complications, and even anxiety can all contribute to dizziness, so rule them out before assuming vertigo is to blame. Some medications can also exacerbate vertigo or dizziness, including blood pressure medications, anti-anxiety medications, and taking large amounts of supplements.
While working on remedying vertigo and preventing its return, keep in mind that episodes of dizziness may still occur. Whenever symptoms reappear, sit down, rest, and talk to your doctor. Here are some helpful tips for managing symptoms while they still occur:
Do not engage in anything dangerous while you are feeling unbalanced, such as driving or exercising, which could cause you to fall and injure yourself.
Sit or lie down and rest immediately when you feel dizzy.
Discuss all symptoms that arise with your doctor.
Common Symptoms of Vertigo
Some common symptoms of vertigo include:
a sensation of dizziness, spinning
the feeling that you are tilting or about to fall (as if being pulled in one direction)
unsteadiness and imbalance when you are in motion
a feeling of nausea, occasional vomiting
hearing loss or ringing in the ears
headaches
increased sweating
a feeling of faintness
How Long Does Vertigo Last?
Symptoms of vertigo can come and go, lasting anywhere from a few minutes to several days. Some people experience much more drastic 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 should not be.
In some cases, vertigo will resolve on its own, as the body and senses have ways of adapting to changes in the ear. However, it may reoccur, which can cause many headaches. That is why it is important to remember these tips on how to get rid of vertigo.
