10 Remedies for Vertigo

The Epley Maneuver is a highly effective technique for individuals suffering from vertigo, particularly those diagnosed with benign paroxysmal positional vertigo. This safe maneuver aids in quicker recovery without causing serious harm or side effects. For optimal results, it should be performed three times daily, preferably before bedtime. During the maneuver, sit on a bed or comfortable sofa and turn your head 45 degrees towards the ear affected by vertigo. Then, lie back quickly with a pillow positioned under your shoulders for 30 seconds. Next, turn your head 90 degrees to the opposite side without raising it and hold for 10 seconds. Subsequently, turn your body 90 degrees towards the side your head is turned, keeping your head in position for another 30 seconds. Finally, slowly sit up, returning your head to a normal position.

The Semont-Toupet Maneuver, less known in the U.S. but equally effective, is suitable for those with limited neck flexibility. This maneuver can be easily performed at home. Begin by sitting upright on a flat surface and turn your head towards the problematic side. Lie down swiftly on your opposite side, keeping your head turned over your shoulder for 10-30 seconds. Then, sit up abruptly and, with your head still turned, lie down quickly on your right side, turning your nose into the surface. Stay in this position for another 10-30 seconds before sitting up again.

Various exercises can be performed at home to manage vertigo. These exercises require no special equipment or assistance. For instance, simple head rotations can be quite beneficial. Sit upright on a chair, lower your head until your chin touches your chest, and slowly rotate your head clockwise. After three rotations, repeat the process in the opposite direction.

A head massage targeting neck muscle trigger points can significantly improve balance and reduce dizziness. It also alleviates neck pain or stiffness and enhances blood flow to the area. Some massage types may even aid in relieving headaches or sleep difficulties. You can perform a simple massage by moving your hands in circular motions over the skin of your neck, head, and upper back.

Stress exacerbates dizziness and other vertigo symptoms. It is crucial to adopt healthy stress-coping mechanisms. Relaxation techniques such as breathing exercises, biofeedback, hypnosis, yoga, and tai chi are highly recommended. These practices not only reduce stress but also enhance flexibility and body awareness. However, it is important to avoid sudden forward-bend movements as they may worsen symptoms.

Inadequate sleep can trigger vertigo episodes. Ensuring sufficient sleep each night reduces stress and mitigates vertigo symptoms. Helpful strategies include taking short naps, establishing regular sleep routines, and using a comfortable pillow suited to your sleeping position. Ideally, pillows should be replaced every six months to maintain proper neck posture during sleep.

Staying hydrated is essential for everyone, especially for those with vertigo, to prevent dehydration-induced symptoms. Dehydration can also lead to low blood pressure, contributing to dizziness. Alcohol consumption should be minimized or stopped entirely as it can disrupt inner ear function and cause dehydration.

Recent studies have shown that ginger root can effectively reduce vertigo symptoms by enhancing blood flow to the brain. Ginger can be consumed in various forms, such as steeped in hot water with honey or as a chewable piece. However, consultation with a doctor is advised to ensure compatibility with any medications.

Almonds are rich in fiber, protein, magnesium, vitamin E, and vitamin B, making them an effective remedy for vertigo. They help in reducing sugar levels, cholesterol levels, and blood pressure. For enhanced effects, almonds can be combined with pumpkin seeds, wheat, and poppy seeds, which aid in reducing dizziness and nausea.

While a special diet is not mandatory, making smart dietary choices is beneficial. Reducing salt intake to less than 2,000 milligrams per day is advisable as salt causes fluid retention, leading to high blood pressure. Incorporating vitamin D-rich foods, such as egg yolks and canned tuna, is particularly helpful for those with benign paroxysmal positional vertigo.