Dizziness can be a range of sensations including feeling lightheaded, faint, lightheaded, dizzy, off-balance, or weak.
Dizziness is often caused by conditions that affect the inner ear, such as benign paroxysmal positional vertigo (BPPV), migraines, and inflammation of the balance apparatus in the inner ear (called vestibular neuritis).
Why do you feel dizzy?
Dizziness is a type of vertigo that makes you feel as if you or everything around you is spinning. Many people describe dizziness as being on a spinning wheel that they can’t get off. Everything feels tilted, spinning, the floor feels wobbly, and any small movement can cause you to lose control. In some cases, simply turning your head to the side, changing position from lying to sitting, or bending down to pick up something can trigger a feeling of dizziness. This is often accompanied by blurred vision, nausea, cold sweats, and the feeling that your feet are no longer touching the ground.
Such dizziness is often associated with a very common disorder called benign paroxysmal positional vertigo (BPPV). This condition occurs when small calcium crystals in the inner ear (which help sense gravity and movement) get lost in one of the fluid-filled semicircular canals. When these crystals move with the fluid, they disrupt the signals sent to the brain, causing the brain to think that the body is spinning when there is actually no movement.
Symptoms associated with vertigo
In addition to the spinning sensation, people with this type of vertigo often experience many other worrying symptoms. Blurred vision, loss of visual focus, severe nausea, and even vomiting. Some people break out in a cold sweat, feel shaky all over, or can’t stand up. Moving or performing simple movements like turning the head, bending over, or even opening the eyes can make the symptoms worse.
Although BPPV vertigo is a benign form, meaning it is not life-threatening, because it occurs suddenly, unexpectedly, and often repeatedly, its impact on quality of life is very large.
What solutions can help control dizziness?
Here are 5 solutions to help you control dizziness effectively:
1. Recognize the signs early and respond promptly
Dizziness usually does not come as a complete surprise. Sometimes, you may feel mild warning signs such as a slight lightheadedness, a slight tilt, or a momentary blurring of vision. Learning to listen to your body and recognize these signals is the first step to proactive prevention. When you feel a vertigo attack coming on, stop all activities, sit down or lie on your side in a safe position, fix your head and close your eyes. Breathing deeply, evenly and slowly will help calm the nervous system and stabilize the vestibular system.
2. Limit sudden movements
One of the factors that trigger vertigo is changing head position too quickly. Therefore, make it a habit to move slowly and in a controlled manner. When you want to stand up, sit up slowly, hold the position for a few seconds, then slowly stand up. When turning your head, you should turn your whole body instead of just turning your neck suddenly. These small but correct movements can significantly reduce the risk of vertigo recurrence.
3. Practice vestibular rehabilitation exercises
For people with BPPV, some vestibular rehabilitation exercises such as Epley, Brandt-Daroff or Semont exercises can be very effective. These exercises help to reposition the misplaced calcium crystals, and at the same time retrain the vestibular system to better adapt to movements. The exercises should be initially guided by a medical professional to ensure correct technique, and can then be practiced at home every day.
4. Maintain a healthy lifestyle
Diet and sleep also play an important role in controlling dizziness. Eat well, on time, avoid skipping meals. Drink enough water, limit salty foods and caffeine if you have inner ear problems such as Meniere’s. In addition, make sure to get 7-8 hours of sleep each night to best restore the nervous system.
5. Manage stress and get regular medical check-ups
Prolonged stress can make dizziness worse. Find ways to relax, such as meditating, deep breathing, listening to soft music, or taking a slow walk outdoors. Also, don’t forget to get regular medical check-ups. If dizziness occurs frequently, lasts a long time, or is accompanied by unusual symptoms such as weakness in the limbs or visual disturbances, see a specialist for a more thorough examination, as this could be a sign of nerve damage or cerebrovascular disorders.
