Simple Solutions for Vertigo Relief

Epley Maneuver

The Epley maneuver is powerful in helping people who suffer from vertigo. It's especially useful if the individual is affected with benign paroxysmal positional vertigo, helping them recover more quickly. It's also considered safe and doesn't cause any serious harm or unwanted side effects. This maneuver should be repeated three times per day, and the best time is before you go to sleep at night. You may feel dizzy while performing the maneuver, so it may be better to have someone help you with the movements.

Follow these steps:

1. Sit down on a bed or a comfortable sofa
2. Turn your head 45 degrees to the side of the ear affected with vertigo.
3. Put a pillow behind you and lie back for 30 seconds so that the pillow is under your shoulders.
4. Turn your head 90 degrees to the opposite side, but make sure you don't raise it. Remain in this position for 10 seconds.
5. Turn your body 90 degrees to the same side you turned your head, but make sure not to change the position of your head while doing so. Remain in this position for 30 seconds.
6. Start to slowly sit up and bring your head back to its normal position.

Semont-Toupet Maneuver

This is a less well-known maneuver in the U.S., but it's equally useful. You can do it in the comfort of your own home, and it doesn't require anything but a flat surface and a pillow. The Semont-Toupet maneuver is similar to the Epley maneuver, but may be more suitable for people with limited neck flexibility.

Follow these steps:

1. Sit upright on a flat surface. and turn your head to the right (or the problematic side).
2. Slowly lie down on your left side, keeping your head turned over your right shoulder.
3. Remain in this position for 10–30 seconds, then abruptly sit back up.
4. With your head still turned to the right, lie down quickly on your right side so your nose is turned into the surface.
5. Remain here for 10–30 seconds, then sit up again.

Practice Other Exercises

You can do many different exercises in the comfort of your own home. They don't require any special equipment, and you don't need someone to help you stay balanced. You can, for example, do simple head rotations. Sit on a chair with your body upright, then lower your head until your chin touches your chest. Start to slowly rotate your head clockwise. After repeating this three times, do the same in the opposite direction.

Get A Head Massage

Massage targets trigger points in your neck muscles to help you have a better sense of balance and less dizziness. It can also help with any neck pain or stiffness and increase blood flow to the area. Some types of massage may help with headaches or the inability to sleep. You can even give yourself a simple massage by slowly moving your hands in circular motions on the skin of your neck, head, and upper back.

Avoid Stress

Stress can make dizziness and other symptoms of vertigo worse, so it's important to learn healthy ways to cope with your stress. You should try some relaxation techniques until you find one that works for you. Some people find breathing exercises useful; others prefer biofeedback and hypnosis. Yoga and tai chi are also known to be great stress reducers, with the added benefit of more flexibility and body awareness. However, you need to avoid any sudden forward-bend movements because they may make your symptoms worse.

Get Adequate Sleep

Lack of sleep can trigger vertigo, so try to get enough sleep each night. When you don't sleep well, you feel stressed, which may cause vertigo to feel even worse. A simple way to help yourself feel better is to take a short nap now and then, develop good sleep habits like going to bed at regular times, and replace that flat, uncomfortable pillow with a new one designed for your sleep position. In fact, you should change your pillow every six months to maintain better neck posture while sleeping.

Drink Water and Limit Alcohol

Every one of us needs to drink plenty of water to remain hydrated throughout the day. If you have vertigo, it's even more important to drink adequate amounts of water to avoid dehydration because dehydration can cause vertigo or make it worse. It can also cause low blood pressure, which may lead to dizziness. Besides making you dizzy when you drink it, alcohol can mess with your inner ear and make you feel dehydrated. When you have vertigo, you should drink less or stop altogether.

Eat Ginger

A recent study found that ginger root can help reduce the symptoms of vertigo. It does this by increasing the flow of blood to the brain. You can consume ginger in various forms. Let ginger root steep in a cup of hot water and add a bit of honey for a better taste. Alternatively, chew a little piece of ginger or take it as a supplement. It's important to ask your doctor if ginger is OK for you because it can interfere with some medications.

Eat Almonds

Almonds contain a lot of fiber, protein, and magnesium. They're also rich in vitamin E and vitamin B. They help reduce sugar levels, cholesterol levels, and blood pressure and are effective for people who suffer from vertigo. You can combine them with pumpkin seeds, wheat and poppy seeds for a stronger effect. This combination should help reduce dizziness and nausea.

Watch Your Diet

You don't have to go on a special diet, but you do want to start making smart choices about what you eat. Start by reducing the amount of salt you use to less than 2,000 milligrams per day. Salt makes your body retain more fluid, which makes you more likely to develop high blood pressure. Another simple but useful tip is to eat food that's rich in vitamin D, such as egg yolks and canned tuna. This is particularly helpful for those who have benign paroxysmal positional vertigo.