Natural Remedies for Dizziness During Menopause

A new day, a new symptom—or at least that’s what it feels like during menopause. Most women know about hot flashes, mood shifts, and brain fog, but did you know that dizziness can also occur? 

If you’ve felt lightheaded or unsteady or experienced a bout of vertigo, it may or may not be related to menopause. These symptoms can happen on their own, but they may also occur due to hormonal fluctuations and their effect on the vestibular system (in other words, your body’s system for managing things like balance, coordination, and spatial awareness). 

There seems to be a higher prevalence of vestibular disorders in perimenopause and menopause, but clinical studies exploring this are scarce. These disorders are likely due to a combination of hormonal impacts that researchers don’t yet fully understand. Sometimes, other side effects of menopause, like lack of sleep, can lead to dizziness as well. 

The symptoms are real and disruptive, regardless of the cause, even if they aren’t necessarily related to hormones. The good news is there are many natural remedies for dizziness during menopause, including hydration, food timing, better sleep, stress management, and exercise. 

Keep reading to learn how to stop or ease dizziness and when it’s right to see a healthcare professional, such as a Midi clinician, who can evaluate the bigger picture. 

Natural Remedies for Dizziness During Menopause: What to Try First

It’s not uncommon to have a dizzy spell every once in a while. Sometimes the cause is as simple as getting up too fast, not eating enough, or not hydrating properly. Regardless, if you feel dizzy, you should sit or lie down as soon as the symptoms start. 

Once you start to feel back to normal, sip water or an electrolyte drink. If you find that you haven’t eaten in a while (or at all that day), eating a balanced snack can help. As you start to feel better, be sure to stand up slowly from the bed, chair, or floor to avoid falling if you’re still dizzy. And avoid driving or climbing stairs until the dizziness has gone away completely.

If you are starting to see a pattern in dizziness, it’s important to track what happened before the episode, including what you ate and drank or if you were lacking either adequate food or hydration. This information will be critical if dizziness starts to occur frequently and you need to consult a physician.

Can Menopause Cause Dizziness?

Menopause and perimenopause can absolutely contribute to dizziness. Hormone shifts during the menopause transition might be associated with disturbances in your balance and spatial perception (which is essentially your brain’s ability to understand the relationship between your body and its surroundings). 

Hormonal shifts may affect a number of different areas that can result in symptomatic dizziness, including: 

• blood pressure
• blood sugar
• sleep
• anxiety (which, according to one Japanese study, has a strong correlation with dizziness during menopause)
• inner-ear balance signals

Hot flashes may also come with lightheadedness or a racing heart, which can cause dizziness as well.

Before we place all the blame on menopause, it’s important to note that many different factors may lead to dizziness, ranging from low blood sugar to dehydration or inner-ear infections to migraine episodes, just to name a few. 

If the dizziness is new or recurring or if symptoms are worsening, it’s a good idea to consult a healthcare professional, like a Midi clinician, to get to the root of what may be going on. 

What Dizziness and Menopause Can Feel Like

Dizziness during menopause can present in many different ways, making it even harder to pinpoint whether the cause is related to menopause or something else:

• Lightheadedness: That sort of woozy, about-to-pass-out feeling is usually lightheadedness. Although they both feel pretty awful, there is actually a difference between being dizzy and being lightheaded. Dizziness is a broader category that encompasses many different feelings, while lightheadedness is specifically feeling like you might faint.
• Vertigo: Vertigo is most often an issue with the inner ear. It often feels like the room is spinning even when you’re not moving. 
• Unsteadiness: This is an off-balance feeling when moving, where everything just feels a little wobbly or off, and each step can seem just slightly unsure or even precarious.
• Brain-fog dizziness: Some people experience brain fog and dizziness at the same time. Things can feel really foggy, and you almost feel spaced out or disconnected from what’s actually going on.
• Dizziness with nausea: Another one-two punch is dizziness with nausea, and it can come with vertigo, migraine, hot flashes.
• Sleepiness or feeling disoriented: This feeling is associated with the high prevalence of sleep disorders and sleep disturbances many women experience in perimenopause and menopause.

Hydration, Electrolytes, and Blood Sugar Support

Sometimes dizziness comes down to not getting enough fluids. It’s easy to forget to drink water, but if dizziness is an issue, hydration is a great place to start. Drink fluids consistently throughout the day, and add in electrolytes if you are sweating, exercising, or losing fluids from vomiting or diarrhea. Also limit dizziness triggers, like too much caffeine or alcohol. 

Irregular food intake can have an effect on energy levels and potentially even worsen symptoms such as dizziness. To avoid this, eat regular meals 3 to 4 times per day instead of taking long gaps between foods. This helps regulate your blood sugar without extreme dips or spikes. Meals or snacks that balance complex carbohydrates with protein, fat, and fiber can help manage blood sugar.

Pay attention to when your dizziness most often occurs, too. Is it before meals? After you eat sugar? Paired with hot flashes? This information can help a Midi clinician evaluate whether the cause of your dizziness is perimenopause or something else. They can also come up with solutions to help prevent or dissipate your dizzy spells.

How to Stop Hormonal Dizziness in the Moment

There are ways to lessen dizziness or stop it from happening overall, but if you are in the midst of a dizzy spell, all you want is for it to stop now. Here are some tips that may help in the moment:

• Pause what you’re doing and sit or lie down.
• Focus your eyes on a steady object.
• Try slow, intentional breathing: Inhale gently, and exhale longer than the inhale.
• Avoid sudden head turns if the room feels like it’s spinning.

If dizziness is associated with a hot flash, use a fan or cool damp cloth, or remove layers.

Call 911 if symptoms feel severe or unusual. Dizziness can be the sign of a stroke or heart attack, especially if accompanied by paralysis, a sudden or severe headache, chest pain, or slurred speech.

Sleep, Stress, and Nervous System Support

Just like with everything else in life, sleep and stress management can have a huge impact on dizziness, even if it’s not the root cause. Make sure you’re prioritizing consistent sleep and wake times. If night sweats are disrupting your rest, address them with a fan or cooler bedroom temperature. 

To help with stress and anxiety, try to incorporate calming practices into your daily routine including: 

• breathing
• meditation
• gentle yoga
• relaxed walking

Dizziness can provoke anxiety (it’s a scary feeling!) and can also be caused by anxiety, so it’s a double-edged sword. To try and reduce spiraling, name the sensation, slow down, and take a deep breath. 

What’s more, hot flashes feature many of the same symptoms as anxiety or panic, such as palpitations and flushing, feelings and physical sensations of anxiety are common in midlife women. Both hot flashes as well as anxiety can increase your likelihood of experiencing dizziness.

It’s important to track when anxiety, palpitations, and dizziness occur together. If you’re finding this is happening often, consider contacting a clinician, who can offer support for high stress or frequent panic attacks.

Movement and Balance Strategies That May Help

Certain movement and balance exercises may help with dizziness, depending on the cause.

If you feel safe, some gentle exercise can be helpful. Here are some tips:

• Build a gentle exercise routine.
• Include strength work to help with steadier movement.
• Try walking, tai chi, or yoga.
• Add balance exercises gradually.
• Ask about vestibular rehabilitation (aka vestibular physical therapy) for recurring vertigo or imbalance.

Supplements, Ginger, and Herbal Remedies: What to Know

We’d love to say there’s a quick fix for dizziness during menopause but that’s not always the case. Depending on the cause, though, some supplements may help.

Ginger is great for nausea and may help ease any nausea that’s paired with dizziness. Magnesium could be helpful for sleep support if that’s the identified cause of your dizziness.

It may be tempting to find an herbal option, but the evidence is mixed and limited. Some studies show that gingko may have a small impact on vertigo, but it’s not enough to be conclusive, and more research is needed. 

As always, review any potential supplements or herbal remedies with a clinician before starting them to check for interactions with other medications, including blood thinners, blood pressure medication, and hormone therapy. People with liver conditions or planned surgeries should check with their clinician as well.

Perimenopause Dizziness Treatment Beyond Natural Remedies

The world of perimenopause symptoms can feel elusive at times, and dizziness is no different. Sometimes it takes a little trial and error to figure out both the cause and how to treat it. Unfortunately, the treatment varies based on the cause of dizziness, so be patient. It’s all the more reason to see a clinician who can come up with a plan based on your individual symptoms, medical history and risk factors.

If dizziness is part of broader menopause symptoms, hormone therapy may be helpful. Non-hormonal options may be considered if dizziness is stemming from hot flashes, sleep issues, anxiety, or migraine.

Sometimes it’s as easy as adjusting medication. Dizziness is often a side effect of a singular pill or a combination of medications. 

Figuring out and treating underlying issues like anemia, thyroid issues, migraine, dehydration, or blood pressure changes may reduce dizzy episodes.

How Clinicians May Evaluate Dizziness

Not knowing what’s causing your dizziness or how to stop it can be incredibly frustrating. Seeing a clinician can help. They’ll be able to get a better understanding of what’s going on by evaluating the whole picture. They’ll likely start by getting your symptom history, menopause stage, and what supplements or medication you’re taking. 

They may also perform:

• blood pressure checks, including position changes
• ear, balance, migraine, and neurological symptom screening
• labs when appropriate (CBC/iron, thyroid, vitamin B12, glucose, electrolytes)

If needed, they may also provide a referral for ENT (ear, nose, throat), neurology, cardiology, or vestibular therapy.

Key Takeaways

• Dizziness is a common symptom during menopause, but it’s not always because of hormonal shifts.
• Dizziness during menopause may present in different ways, from vertigo to lightheadedness to unsteadiness to brain fog during menopause.
• Staying hydrated and eating balanced meals throughout the day can help with dizziness.
• Some natural remedies like sleep, gentle exercise, some supplements, and stress-management tools may help provide relief.
• Paying attention to when and how often your dizziness occurs can help a healthcare professional, like one at Midi, best treat your symptoms. 

Frequently Asked Questions (FAQs)

Does menopause cause dizziness?

Yes, the hormone fluctuations that occur during menopause can contribute directly or indirectly dizziness. 

Can menopause cause dizziness every day?

Unfortunately menopause can cause dizziness daily. Shifting hormones could affect the inner ear or blood pressure. Menopausal dizziness may also be a byproduct of hot flashes, anxiety, or insomnia. 

How do you stop hormonal dizziness naturally?

There are a few different ways to address hormonal dizziness naturally. Staying hydrated, eating regularly balanced meals, getting adequate sleep, and managing stress can all help. In the moment, it’s helpful to lower your body into a chair or onto the ground, focus on a singular object, breathe slowly, and avoid sudden head movements.

What is the best perimenopause dizziness treatment?

The best treatment for perimenopause dizziness depends on what’s causing the dizziness and how the symptoms show up (vertigo, lightheadedness, etc.) Consulting a physician can help you understand the root cause of your dizziness and the best ways to find relief. 

What foods help with dizziness during menopause?

Hydrating foods like watermelon or cucumber can be beneficial. Smaller meals balanced with carbohydrates and proteins can be helpful. Anything with ginger can be good for nausea related to dizziness. Iron-rich foods like spinach and tofu are good choices if anemia is part of the issue. Foods that contain B12 and vitamin D, like eggs and salmon, can help avoid nutritional deficiencies that could affect the inner ear.

When is dizziness during menopause serious?

Dizziness during menopause is serious when it’s frequent or severe. Dizziness accompanied by nausea or vomiting or balance issues can be serious. If you feel dizzy more than the occasional spell, or when even a single dizziness spell leads to a fall, consult a physician immediately.