in this article:
See if this rings true for you: you are busy doing your thing, without any particular strain, and suddenly you start to feel unstable, your head turns and you seem to walk in the clouds. Obviously panic attacks you (although it is not the first time that happens to you), palpitations and anxiety are coming to you, and you do not understand what’s happening: all of this obviously worsens the state you are already in. Maybe you experience less ‘acute’ episodes, but more enduring and stable over time: you do not have the feeling of falling, but you never even have the feeling of being fully balanced: it’s also hard to concentrate, your eyesight gets tired and you experience a feeling of general fatigue. If these scenarios remind you a bit of yours, welcome to the world of vertigo.
Quiet, the trip to the exit from this party in which you would prefer not to participate may start today: in this article we will suggest several interventions aimed at ‘striking the enemy (vertigo)’ from different angles.
In this article you will learn:
- What are the causes that can cause vertigo and dizziness;
- A strategy to improve the problem with nutrition, breathing and eye exercises
What is vertigo?
Getting dizzy is a common symptom that may be due to many things. A common cause of vertigo is that the balance of the inner ear does not work properly. Vertigo is usually overcome quickly and is harmless even though it is uncomfortable while in progress. As you grow older, the ability decreases to perceive several movements performed simultaneously. Many elderly people have vertigo and a sense of vagueness without a survey showing a clear cause.
Right on our head, there is a complex and wonderful engagement that is the ear. Let us see together how labyrinthine can compromise its functioning, how it affects the overall system and which exercises can be done at home to counter vertigo. It is often underestimated how important the ears are to the internal mechanisms of balance and hearing. The sound waves enter the auditory complex, reach the eardrum, hammer, anvil and bracket, from the oval window to the organ of Corti and there the mechanical impulse is turned into electrical.
The vestibular apparatus is the one that gets intoxicated in the case of labyrinths and what is compromised is the pulse communication system that comes to the brain. The first alteration occurs at the eye level, in fact, in the case of labyrinths, there is a rapid and undesired movement of the eye (so-called nystagmus), because rotational movements are not detected accurately by the brain.
These distorted balance information is responsible for vertigo that may be of serious concern as well. The disorder can be caused by a virus, but also a bacterial infection, and it is the same bacteria responsible for meningitis and otitis. Diarrhea and fear often walk together, especially for those who are afraid of losing control and this feeling of fear can be combined with nausea, stunning, sweating and general malevolence.
Vertigo is a manifestation of acrophobia. It’s not just about fear of height, but to develop anxiety that involves muscles, balance, heart, sweating. The most common cause is a disorder of the ear labyrinth. If you feel dizzy or unwell, it may also be due to decreased blood circulation or to the medicines you are taking.
Vertigo is a very common symptom. Most often, it is temporary and harmless discomfort. For example, a feeling of vertigo may be due to the fact that your blood pressure drops temporarily if you get up quickly.
Often, the doctor may come up with what causes the vertigo after you have told your symptoms and have a body examination performed. What you tell your doctor about your discomfort is very important for the doctor to decide what the vertigo is due to. It is good to try to describe the inconveniences without using the word vertigo and instead of talking about how it feels.
Turning to Google in order to find an explanation for your symptoms (as we all do), you tend to get little satisfaction: among the possible causes you find the labyrinthitis (cupololytasis), cervical, and anxiety.
In the inner ear there is a balance organ. It consists of three arches with cells that detect motion changes and two ear sensors that detect position changes. Both balance organs give even strong signals to the brain if you hold your head still. If you move the head, for example, turning to one side, the signals from the balancing body increase on the side you are moving to. If one of the balances does not work properly, it may cause too strong or too weak signals. It causes imbalance and you will get a carousel problem. The eyes try to compensate the incorrect signals from the inner ear by repeatedly moving in the opposite direction. One sees that the eyes move slowly one way and then jump back. The brain has the ability to adjust to balance between the two balance bodies. The carousel lens usually disappears over time. Restoring the balance is faster if you exercise movements that cause vertigo.
Another important area for balance is the nerve signals sent from the neck’s joints and muscles when you touch your head. Muscle pain and joints in the neck can interfere with the motion signals. Most often you feel a rocking instability. Even the body and body of the muscles, joints and tendons of the legs and legs provide information to the brain about how to move.
If you are taking medicines, it is important to tell you who you are taking, even without a prescription. If you are using alcohol or drugs, it may be difficult to tell you when looking for care, but for the doctor it is important to be able to investigate the problems with vertigo. Other diseases you have may also play a role. It is also important to tell if you feel anxiety, depression or numbness.
The first thing to do with an ongoing dizziness is to get a full body examination. Then, your balance ability will be checked. To check the balance, there are several different tests. If you have severe rhinitis, you may need to be examined by an ears-nose-throat specialist. If, after the usual examinations, the doctor has not found the cause of the vertigo, you may need to be referred to a specialist department to investigate balance disorders. Then you can do several tests to arrive at a diagnosis and proper treatment.
You can do a computer tomography or a magnetic camera scan of the head if the doctor suspects you have any brain disease. If you have vertigo, chest pain or irregular heart rhythm, it may be due to blood circulation. Then you usually get a so-called ECG. It is a method of measuring the electrical activity of the heart.
The most common form of vertigo caused by the inner ear is benign positional vertigo, which is also called ‘crystal disease’. This condition gets better by itself even without treatment, but goes over faster if you expose yourself to the movements that trigger the vertigo. There is also special treatment that you can get from specially trained physiotherapists and general practitioners. During treatment, you can do a series of major twists and turns, which move the loose crystals into the arches to a place where they do not bother.
Another form of vertigo from the inner ear is balance nerve inflammation or vestibularis neuronitis. If you get it and vomit a lot, you may need to be hospitalized to get fluid and nutrition in a drip. You get it through a vein catheter, that is, a small thin plastic hose that sticks into the arm. When you feel better, it’s important that you get up quickly, because then the discomfort goes faster. Balance training is important after balance nerve inflammation.
In the case of Ménière’s disease, pressure regulation in the inner ear fluids are disturbed. What causes this is unknown. The treatment consists primarily of reducing harmful stress and eating less salt. There are many different treatments to try and it is always possible to cure vertigo if it becomes too difficult to bear. If the cause of vertigo is, for example, heart disease, blood vessels, nervous system or serious infections, you will receive treatment for those diseases. Then the vertigo usually decreases. If you have depression or anxiety, there is treatment with drugs and therapy. Physical exercise is also very important to reduce the inconvenience. It may suffice to engage in easier cardiovascular training, for example in the form of walking, to reduce your numbness and anxiety.
The opposite of vertigo is balance. Many of the totally everyday things you do, such as standing or walking while doing things with your arms and touching your head, are really complex balancing capacities. The experience of balance depends on what the brain receives from the different senses and parts of the body: vision, balance of the inner ear, joints, muscles, skin, arms, feet and legs.
Brain coordination is also very sensitive to mental stress. Anxiety can thus also disturb the sense of physical balance. The signals from the different sensory organs are coordinated in the brain. When these signals work, you experience balance. But when something is wrong, you can feel dizzy. This usually involves signals from the eyes, the balance of the inner ear or the body and nerves of the muscles, skin and joints.
Sight provides information about the environment you are in and allows you to prepare for obstacles and uneven terrains. Blurredness occurs above all if the visual impressions do not match what the other signals of the body tell of location and speed. An example of this is if you are sitting on a train that stands still and a train on another platform begins to move.
Strong emotions affect the brain. Brain coordination is also very sensitive to mental stress. Strong feelings such as anxiety and anxiety can make you feel more susceptible to sensational impressions and then get a swinging blurred feeling. Since vertigo is often very unpleasant, you may be afraid of spinning. If the cause of vertigo is mental tension, it can create a vicious circle with more vertigo and anxiety. In order for the brain to function normally, it must have oxygen from the bloodstream. Rashes in the rhythm of the heart or in blood pressure, or blood vessels, may affect the function of the brain with vertigo can be one of several symptoms.
Vertigo may be due to blood pressure drops. It is common for the eyes to shine and feel unstable when you get up. It is usually not a sign of any disease. The reason is that your blood pressure needs to be changed when you travel, and sometimes some people go too slowly. It is more common in tall lean people and in adolescents. Physical exercise can often reduce the blood pressure drop.
Alcohol and other drugs can cause different degrees of instability and vertigo. All parts of the balance system can be affected so that you get tired and react more slowly to nerve signals from the different parts of the body, such as the eyes and balance organs. If you already have discomfort with vertigo, it often gets worse with alcohol.
In the elderly it is common to experience vertigo. Like the rest of the body, nerves, sensory organs and brain’s ability that coordinate signals age. Difficult balances are easiest to learn and develop when you are young. As you grow older, your body’s and nervous system’s ability to handle complicated information reduces when you move. Therefore, instability and vertigo become more common the older you are.
Often, the feeling of instability is caused by poorer nervous functions, sometimes in combination with drug effects and impaired blood circulation. If you are not physically active, symptoms can be aggravated. Blood pressure drops in the elderly can sometimes be caused by the blood vessels being stiffer and unable to pull together so quickly.
Medication against high blood pressure and heart disease can sometimes cause you to temporarily get too low blood pressure when you get up. Vertigo can also be due to a disease or that you need to change your medication. Some drugs may affect the balance. How you respond to drugs vary from person to person and sometimes you may become dizzy taking any medicine. Several drugs that do not affect the ability to react can still cause vertigo and fatigue. You may also experience such symptoms if you are discontinuing a drug. For information on the contents, dosage and side effects, see the package leaflet, the information sheet that accompanies the medicine package.
Neururia is a nerve knot that derives from the balance nerve but also pushes the ear nerve. It usually grows slowly. The symptom is that you gradually get worse hearing on one ear, ear canal on one ear, and sometimes a vertigo with instability.
In case of sudden severe blood vessel diseases, such as myocardial infarction, or rhythm disorders, you may experience vertigo. If you get a blood clot in a blood vessel in the brain, you may sometimes feel dizzy as one of several symptoms. Most often you also have paralysis and feeling disoriented. In order for the brain to function properly, it must get oxygen from the bloodstream. Disorders of the heart’s rhythm, blood pressure and blood vessels in the various parts of the brain can affect the function of the brain. Then vertigo is one of several symptoms.
Nervous system disorders can cause instability. In the so-called polyneuropathy, it is primarily the long nervous pathways of the legs that are affected. It is more common in elderly people and people with diabetes and if you have vitamin B12 deficiency. If you have this disease, you feel worse in both the skin and the joints, starting with the soles of the feet. Migraines are a common disease of the nervous system that can cause vertigo. More unusual is vertigo at, for example, MS. Tumors in the nervous system that cause vertigo are extremely rare.
Severe diseases affect various organs, the nerves in the body and the central parts of the brain making you feel dizzy. Examples of this are severe infections, blood disorders and tumor diseases with proliferation in the body.
General advice on home treatment for vertigo
The treatment of vertigo depends on what caused the inconvenience. If, for example, a complaint is caused by a medicine, you should consider replacing it with your doctor. If the cause is a discomfort from the neck muscles, exercise and treatment can help a physiotherapist, naprapath or chiropractor.
In all types of vertigo, physical exercise and various forms of balance exercises can often make you feel better. A physiotherapist can show how the exercise is to be done. Often it takes a few weeks before you get better and it may feel courageous. Then it’s important that you get encouragement and support.
Many times the inconvenience decreases when you know that it is not dangerous. Moderate physical exercise and simple balance exercises usually reduce the inconvenience. Advice on exercise can be obtained from a doctor or a physiotherapist. It’s good not to be afraid of, but instead perform, the movements that can trigger the vertigo. If you trigger the vertigo, the brain will have a chance to change the balance and then the discomfort goes away faster. Walking, preferably on uneven terrain, such as in the woods, is good for exercising the balance. Relaxation exercises can also help.
It is also important to be careful about alcohol. It can sound of course, but if you have discomfort with vertigo, it may be very important that you have a good lifestyle to reduce the risk of getting more discomfort. You should plan carefully when you are going to travel if you have a feeling of vertigo due to blood pressure drops. Physical exercise is good against those as well.
Simple balance exercises you can do yourself will help you reduce dizziness.
These are exercises that you can do to reduce the vertigo:
- Sit on a bed or a chair.
- Turn your head back and forth at a relatively slow pace, as you feel comfortable.
- Look at a point far out left and right. Repeat the exercise ten to fifteen times.
- Turn your head up and down, looking at a point far up and down.
- Fix the eyes on a point straight ahead and touch the head back and forth to the sides, but keep your eyes fixed.
- In the same way, with your eyes fixed, move your head up and down.
If you feel dizzy, hold on to a table or seat back. It’s good if you get dizzy when you do the movements. Then the brain finds out that the signals are inconsistent and can be adjusted. With exercise, vertigo will eventually decrease.
Remedies for vertigo one can get at home
There are some natural remedies against dizziness, most of them acting on circulation to rebalance the blood pressure. A grandmother’s remedy is Cayenne’s pepper: just melt a pinch of hot water and sip on the spicy infusion.
Another useful antidote is apple juice: we cook an apple in very little water, when it is softened we extract the juice and take a sip every hour. If we love tea, drinking a cup of ginger juice helps to soothe the sense of dizziness. If the sensation is so strong that it causes nausea, a useful remedy is to buffer the temples with a vinegar soaked with vinegar.
Often, in the case of diagnosis of labyrinths with dizziness, your doctor can suggest a hyposodic diet. The first help against vertigo cases you can get comes from the notorious change in your diet. It may seem like every condition needs to be helped from this side, but if it sounds so, it is only because it is true. To begin with, we advise you to leave cookies and coffee in the morning and replace it with watery fruit. Restrict caffeine and alcoholic drinks.
Eat your fruit away from meals (all fruits without exception). Raw vegetable should start the meal; opt for lettuce, red and black radishes, carrots, raw artichoke, raw fennel, raw cabbage. To pasta or white rice you should prefer buckwheat, millet, quinoa, whole grain rice. All to be accompanied with cooked vegetables of the finest quality and variety, given how rich we are of these precious gifts of nature: rocket salad, dandelion, acetic acid, fennel, mint, artichoke, mauve, nettle, bardana, plantain, etc.
1. Phytotherapeutic remedies for dizziness
In the case of dizziness related to particular emotional states or accumulation of stress that affects the quality of life, plants needing a calming and antidepressant action, such as melissa, which is known to give great support to the nervous system. Lavender is a nerve and antispasmodic sedative that is widely used in dizziness, headaches and headache. In the case of dizziness with origins related to the compression of the vertebral area, plants with vasodilatory effect help. Choose hawthorn, nettle, horse chestnut. Vinca is the herb of excellence in the treatment of dizziness.
In the phytotherapeutic field plants that are most used in the treatment of dizziness, in addition to all sedative plants, are: ephedra, gingko biloba, belladonna and henbane.
Ephedra contains in their phytocomplex some alkaloids in concentration close to 1%, including ephedrine (60-80%) and pseudoephedrine (20-34%), molecular structure similar to adrenaline, of which imitate simpatico mimetic activity.
These active principles have a more pronounced effect on smooth muscle fiber than human hormone, and this is noticed in the hepatic effect induced by hephedrine, more durable, albeit less intense than that induced by adrenaline, as is due to vasoconstriction by direct action on smooth muscle. The presence of these substances justifies the traditional use of ephedra as a bronchodilator action remedy useful in the treatment of asthma, bronchitis, nasal congestion, somnolence and overweight.
Ephedrine, acting as an adrenergic agonist, increases the release of noradrenaline from the nerve endings and interacts directly with alpha and beta adrenergic receptors; all this results vasoconstriction that helps to remedy vertigo. The plant is also used as a tonic of the neuromuscular system to enhance the performance of sportsmen (it is considered a doping substance).
3. Ginkgo biloba
Ginkgo, thanks to the presence of flavonoids and other active ingredients, has real medicinal properties. Hus, ginkgo improves blood circulation, promoting microcirculation and increasing blood flow. It is therefore both a vasodilator and an anticoagulant. Blood circulation is improved both at the cerebral and cardiac level as well as at the peripheral level. This means that it improves brain activity in general, which can prevent problems related to veins and arteries and to cardiovascular or respiratory diseases (such as tachycardia, hypertension, asthma, high cholesterol, thrombosis, blood clots and diabetes, all of above being potential causes for vertigo).
By improving blood circulation, it improves blood flow to the brain. This causes all cognitive processes to be improved and benefit from memory, concentration, and reasoning speed. Ginkgo also has a beneficial effect on premature aging, on the symptoms of senility (and therefore on Alzheimer’s), as well as on advent of illnesses such as depression or migraine. Tinnitus and buzzing in the ears, labyrinths, dizziness and cold symptoms can be remedied by ginkgo. Improvement of the blood microcirculation positively affects many minor disorders such as ears, tinnitus, labyrinth problems, dizziness or cold sensations on hands and feet.
The parts of the plant that contain the active ingredients are the leaves that are used dry. The active ingredients contained in belladonna are chemical compounds belonging to the class of alkaloids that are extracted and used as such. The main of these compounds is atropine, which results in the scientific name of the plant, other alkaloid compounds present are scopolamine and, in smaller quantities, iosinamine.
Atropine and scopolamine have the same mechanism of action and are of antimuscarinic substances, that is, they bind to the muscarinic receptors causing their inhibition. Muscarinic receptors are normally attached to acetylcholine, a neurotransmitter released by nerve cells that acts both on the central and peripheral nervous system. These muscarinic receptors are located at the heart, glands, and involuntary muscles of the body, and are also essential for the control of the autonomic nervous system, that is, the nerves that envelop the internal organs and the bowels. For this reason, alkaline substances act on different body systems, causing important changes still used today for the treatment of various pathologies, including generic vertigo.
Thanks to the action of active ingredients on muscarinic receptors, belladonna has for centuries been used in the medical field for the treatment of various pathologies involving different bodily systems. So let’s look at how it works and what beneficial effects can be derived from belladonna extract in your stand against vertigo.
Belladonna extract benefits central nervous system. The atropine contained in the beautiful lady’s body can inhibit some muscle centers, effectively decreasing the movements. This property is used to treat tremor associated with Parkinson’s disease.
The alkaline substances present in belladonna act as inhibitors of the heart’s sineoatrial node, that is those fibers that keep the heartbeats in balance. This inhibition causes an increase in heart rate, including tachycardia and increased blood pressure, a feature that can be useful in the event of arthritis reading and to maintain cardiac function efficiently.
The main chemical components of henbane are the alkaloids L-oxyamine, joscamine, atropine and scopolamine. Other isolated components are a bitter eteroside called joscipicroside, an ethereal oil, ascorbic acid, choline, stearin, starch, gum and mucilage as well as a series of salts such as calcium, potassium and magnesium salts.
Scopolamine is a very famous molecule since it is the main active principle used to address positional vertigo, namely sea sickness or car sickness. Incorporated in chewing gums or dermic patches, scopolamine prevents or causes nausea due to movements of cars, ships, train and airplanes. Consult your doctor if you want to use products containing scopolamine for children under the age of ten.
Extreme caution should be exercised. The herb is highly toxic and is included in the list of plants prescribable only by doctors; it should be bought from pharmacy only. Its use in food supplements, including herbal products, is forbidden. The poisoning we have is similar to that caused by belladonna.
The essential oil of melissa combined with cypress and powdered horseradish in capsules can be useful in counteracting the appearance of vertigo of a psychogenic nature. Lavender essential oil is also great for dizziness of a psychogenic nature.
7. Basil essential oil
Essential basil oil has a remarkable toning and energetic effect. It acts directly on the central nervous system and can be used every time you go through severe physical or psychological stress and need to restore balance. It is, in fact, indicated for headaches linked to the accumulated tension, for migraines with nausea and vomiting associated with indigestion. Also useful when you feel that there have been too many concerns, if the headache depends on an accumulation of thoughts, anxieties and worries or depression.
Essential basil oil lightens the mind and thoughts, allowing the head to purify and become more free, active and reactive. It is, finally, capable of enhancing intellectual functions: mental clarity, concentration, memory and reflections. In addition to performing antidepressant action, it promotes relaxation. Essential basil oil is indicated in case of mental fatigue, intellectual surmenage; it can also be used to counteract anxiety, insomnia, kinetics, dizziness and stress.
Take 1-2 drops of basil essential oil after meals in a teaspoon of olive oil, almond paste, sesame or honey, 3 times a day, for a week.
8. Angelica essential oil
The calming and anti-spastic properties of angelica are confirmed today its protective role in our digestive organs and our nervous system. It has a balancing and calming action, regulating the nervous system. It effectively combats states of stress, anxiety and fatigue that result in vertigo and dizziness, as well as sleep disturbances linked to anxiety.
On the emotional level, it can have a positive impact on the less patient and can help the very emotional individuals to radicalize, regain self-confidence, and make the right decisions. On the emotional level, it has a relaxing and anxiolytic action, indicated in cases of sleep disorders or physical and psychological fatigue.
Before meals, take angelica essential oil 1 or 2 drops in a teaspoon of olive oil or honey, 3 times a day, for a week.
9. Lavender essential oil
Inhaled, lavender essential oil exercises a balancing action of the central nervous system, being both tonic and sedative; it calm anxiety, agitation, nervousness; relieves headaches and disorders caused by stress; applied on the pillow or on a handkerchief and deeply inhaled, helps to sleep in the event of insomnia.
1 drop of lavender essential oil per sq. m. of the environment where it spreads through the burner of essences or in the water of the humidifiers of the radiators to relieve dizziness, headaches, nervous tension, stress, insomnia. For a soothing bath, take 10 drops in the bath water, emulsify by shaking the water and soak for 10 minutes.
Warnings and grounds for medical intervention
Natural remedies against dizziness can be used if episodes are sporadic, unexplained, if this disorder is constantly present, it is best to consult a physician. Vertigo is usually harmless, but if you get any other symptoms while drowning, you should seek care quickly.
Sometimes it’s not as urgent but still important to meet a doctor. You can contact a health center about you have experienced vertigo for a while, have had vertigo earlier but it has changed character, have vertigo and hearing impairment.
Vertigo syndrome associated with labyrinthitis must be preceded by a careful diagnosis that affects all the receptors we have in our body and are involved in cases of labyrinths; in this situation, examinations will be made to the ear, to neurological sight and examination. Some exercises can help relieve the symptoms effectively. Here are some.
1. Proprioception and stability ball
First of all, the internal balance of the body needs to be re-established, and this often requires constant proprioceptive training over time. By this we do not mean a little exercising, not casual and messy sequences, but a real work program with stability ball, tools and floor work with a mat.
There is a real physiotherapy re-education called Semont and Brandt Daroff re-education, useful in eliminating otolins detached from labyrinthic fluids and is done first in the presence of a physician or physiotherapist: it is called cananolitiasis and involves descent on one side rather than on the other, depending on the side affected by the sensation.
After having been sitting across the bed, you quickly go to your left side to wait for the vertigo to end. If you do not get dizzy, you stay in the position for 30 seconds. You then return to the sitting position and hold it for 30 seconds or until the vertigo is exhausted.
Move at a certain speed on the right side and if there is no vertigo here, keeping the position. Exercises should be repeated every 3 hours and interrupted if vertigo does not appear more than 2 days.
2. Visualization and breathing
Often the general state of anxiety generated by vertigo is neglected; to mitigate these feelings, it is necessary to work with a certain degree of persistence in the direction of ‘seeing with the inner eye’.
This exercise is a real practice, not too complicated, but requiring concentration and right execution space: sitting trying to stay with the right posture, your spine, pelvis and shoulders aligned; do not be in a hurry and do not expect immediate results; this is a way to get in touch with yourself. Try to put both hands on the abdominal aptitude and lift that area only by breathing, then do the same at the chest level, lifting your hands up. Alternate with the pace you want and feel you want to adopt; you can bring your face to the right and left by breathing with the movement.
This movement calms the mind and is effective if you avoid turning your head too fast and with jerking movements. In fact, only breathing exercise helps. You can also associate a wave display that arrives and retracts or expands colors under your chest and inside the belly that extend to the head. Alternatively, a beam of light radiating from the cervical to the head and falling down. Finally, at home you can practice classic pranayama exercises in combination with asanas that allow the entire system to root to the Earth.
Below we will talk about effective interventions you can take today to improve your vertigo. Let’s go to the heart of the problem: if you have been to several specialists, you will definitely see how each one seem to have their own explanations (typically attributing the cause to something that has to do with their specialty), and the truth is that, all of the possible causes are quite legitimate – starting from anxiety.
Let’s be clear: vertigo is a symptom difficult to handle, and in many ways not yet clear at all. Just think that we have not yet completely defined the mechanism of action of betaistine (vertiserc), the main drug prescribed to those suffering from vertigo symptoms. One of the greatest frustrations you can have is not understanding where the problem comes from, or having an explanation (like the most common anxiety), but not a solution.
Vertigo is a fundamentally multifactorial problem. There are people with severe vertigo problems, but without compromised inner ear function, improving with cervical tract treatments. There are people with vertigo related to labyrinth problems, improving anyway with cervical tract treatments. There are people improving their vertigo with nutrition changes. There are some improving vertigo with breathing exercises. In some patients with post-stroke vertigo, from whom specialists expected great results with cervical treatment, but who did not improve.
To see improvements, you should not necessarily deal with the cause: if the most influential factor in your case is anxiety, it is not necessary to become a zen monk to see the symptom disappear. Just use some stratagem to ‘lower the tone’ of the nervous system and you will see the symptom improve. At that point, you can try to make another step forward with a new intervention in that direction.
The strategy we are going to see is based on these lines:
- Improving your diet, and especially your hydration, can improve vertigo
- Improving your breathing can decrease the tension that builds on the neck, and therefore also fosters the vertigo
- Improving the performance of your eye muscles can clearly increase your balance and the sense of stability
By implementing this strategy, you have not covered all the possible implications of the problem, but a good part will surely be made: with the exercises we will shortly look at, you will have the effect of:
- Improving the moisturizing of the tissues
- Improving glycemic curve
- Lowering the tone of the nervous system
- Decrease the tension of the muscles of the neck
- Improving balance and stability
Another positive aspect: whether dizziness symptoms improve or if this does not happen, you will have a clearer idea of what is causing the disorder, and this is not too much. Have you ever thought of fighting vertigo by changing eating habits? This is very difficult in the beginning, yet with good nutrition you can change many aspects that can contribute to your vertigo:
You can fill any vitamin B gap, whose deficiency has been associated with various symptoms including dizzy spells. You can adjust the glycemic curve, another very important factor. You can improve your blood pressure: if your pressure is too low or too high, you have a higher risk of vertigo. You can decrease the amount of inflammatory molecules circulating. You can improve hydration. Even the poor hydration is among the causes of vertigo, probably because drinking little, the muscles tend to become stiff.
Now your recipe will be this:
Step 1: Make nutritional stress evaluation test. You can find those on multiple online resources. Going to the self-assessment test page and signing up for free, you will be able to self-evaluate nutritional stress. It will evaluate two aspects: how much your diet conplies with glycemic physiological rhythms, and how much your diet is ‘in favor of inflammation’ or ‘anti-inflammatory’.
Step 2: 10 Circadian and anti-inflammatory days
You will have to try to follow the rules of living by circadian rhythm and abstaining from the so-called inflammatory foods closely for at least 10 days in a row (but improvements will come to you after 3-4 days). It’s not difficult, you just have to get lunch if you’re used to eating in bites, but in the rest it is absolutely feasible. Over the course of these 10 days, try to keep the pattern without too much variation (unless you have particular problems like diabetes etc.). The benefits you will have will go far beyond the aspect we are trying to improve: you will definitely experience improved digestion, overall energy and sleep quality.
Step 3: Increase your water intake
We said earlier: poor hydration is a cause of vertigo, probably due to the muscle stiffness that dehydration creates. Muscle is made up of 75% water, so if you do not drink enough, it is dehydrated, making it more rigid and more problematic. But how much is ‘enough’? There are conflicting theories, which speak of quantities from 1 to 7 liters of water. This is quite a range. We can certainly hope that even this time the truth lies in the middle.
In this connection, the technique is this: you will have to rehydrate your body, so surely you will have to drink more than you are used to doing. At first this, will result in frequent bathroom trips, but do not worry, your muscles will soon learn to retain the water that finally comes in abundant quantities.
The goal is to gradually increase the amount of drinking water (at the rate of half a liter more every 2-3 days). You can take your pace with it, and you’ll see that after 15 days it will become your standard. As with corrected nutrition, the ‘risk’ of having extra benefits (decrease in water retention, less fatigue) is very concrete.
3. Breathing exercises to improve vertigo
A distinctive trait of many people suffering from vertigo is the short and superficial breathing, sometimes at the limit of hyperventilation. True hyperventilation is always associated with vertigo (try to breathe quickly for 1 minute) due to respiratory alkalis (decreased carbon dioxide in the blood). This type of mechanism inevitably associates a fact: the more your breath is short and superficial, the more you chronically tighten your neck muscles. Keep in mind that you breathe about 12-15 thousand times a day, so it is a significant and chronic stress!
The increase in stiffness of the cervical muscles is associated with vertigo, so the task we suggest next is:
Every night (or whenever you prefer) breathe for 10 minutes as slowly as possible and with the best possible respiratory mechanics. What is the best respiratory mechanics possible? Diaphragmatic breathing!
Eye muscles training can improve your vertigo
The eye muscles are often forgotten: when the sight is okay (so the ophthalmologist says you are fine), automatically the eye is removed from the list of ‘faulty’ body parts. In fact, the muscles of the eye live a life rather independent of the eyeball itself: the bulb is responsible for how much your vision is defined, the muscles instead occupy the movement. Curiously, if we talk about vertigo, muscle problems are much more interesting than bulbous ones. Now what we are interested in is: improving the performance of the eye muscles with the appropriate exercises can help with vertigo.
Devote 5-10 minutes during the day (making it 15-20 minutes in total if you include 10 minutes of breathing exrecises) to do one, two or even three exercises for the eye muscles. How many of them you can make it depends on how difficult you find them: if you are already having difficulty running the first, you will have to insist on that until you have had such improvements that will be easy for you.
Here’s what you need to do:
Exercise No. 1: Directions
This exercise is very simple and is a great ‘classic’. Sit on a stool and put your head against a wall, holding your back well back. If you have a rigid back and have a problem leaning against the wall, you have to bend your neck to touch the wall, just step forward with the seat: your head should be straight and comfortable, and the neck should not be bent. Laying the head on the wall helps to move only the eyes and not the head, which you would instinctively do. Remember it for all exercises: just move your eyes and not your head. Have it leaning against the wall allows you to ‘feel’ if you are moving involuntarily.
At this point just take your eyes right, and keep for 5-6 seconds. Then move your eyes to the left, and keep them there for 5-6 seconds. Repeat for all directions: right, left, top, bottom, top right, bottom right, top left, bottom left. At the end of a full turn, take a moment of rest. During all exercises, do not block the breath but use diaphragmatic breathing. I recommend it, it is important.
Exercise No. 2: Visual field
Here you have to stand, but with your head leaning against the wall. You can use as a reference a pen or object that has a distinctly colored tip, or simply a thumbnail. Holding the head firmly, bring the object (or the thumb-down hand) to the limits of your upper field of view: from the parts with a circle, always keeping to the limits of the field of vision, going to the right, then toward the bottom; at this point you will change hands and complete the circle by going to the left and then going upwards. Repeat at least two sets in one direction and two in the other.
Exercise Number 3: Pen convergence
This too is a great classic to train convergence. Take a pen and stretch your arm in front of you; Now fix the tip of the pen and start slowly to approach it to your nose: most likely at some point you will see the pen doubled, and that will be the signal that you need to go back and stretch your arm again.
Keep doing so until you decide to take a little break. The exercise should last from 3 to 5 minutes, and in the end you may notice that the point where the pen doubles is closer to your nose than it was at the beginning.
Exercise No. 4: Convergence with the scheme
Bring a finger in front of the eyes, at a distance of 15 to 20 inches. Now try to ‘cross your eyes’ for the image of your finger to doubled. Did you succeed? Then that is about the movement we need for the next exercise. Print this sheet or use this image: as you see there are white and black circles at different distances.
Keep a comfortable reading distance and focus on the closest ones: the point of the exercise is to make the first movement with your eyes, so that you can ‘converge at the center’. If you can do it correctly, you will see 3 circles, two on the side and one on the center, which should look greyish. Hold 6 seconds and then rest let your eyes rest. Now repeat the operation for the pair of circles spaced apart, and so on.
While doing this exercise, try to tilt your head to the right or to the left. See how the circles are separated? In this way, it may be clearer how the body may need to tilt the head to correctly align the objects if one eye makes it harder for the other to converge. By the time, you could be able to converge all the circles, one after the other. Do not engage in this exercise for more than 3-5 minutes, otherwise you will end up with a headache.
Exercise No. 5: Convergence with thumbs
It is the same exercise as before, but you do not need the scheme. Straighten your arms in front of you and keep your thumbs up, like Fonzie of Happy Days. Keep close enough and do the first exercise so that you can converge in the center. As before, you’ll see 3 thumbs, and the middle one may look ‘three-dimensional’. Hold for 6 seconds and try to widen your hands a bit, to make it more difficult. Continue for 3-5 minutes in the position of the thumbs in which you can exercise. Give rest to your eyes (and your arms) about every minute.
Exercise No. 6: Stereograms
The ability to see the 3d image in a stereogram depends on the ability opposed to what we first used to ‘converge’, i.e. from the ability of the eyes to ‘diverge’. Some people find it very easy to see the hidden 3d image. Just about any stereogram will do, find one on the internet and use your computer or tablet screen for the exercise. Try to get closer to the screen, look at the center of the image, but relax your eyes as much as possible, more as if you were looking over the screen rather than the image itself. After a few seconds the image should appear three-dimensional (in this case, a kind of spiral). On the net you find many, at various degrees of difficulty. Have fun!
We have illustrated 6 simple exercises for eyepiece muscles without any pretense to enter a specialist field, but simply to provide you with a useful tool to test how much the ‘eye problem’ can be significant to you. With these exercises, you will see improvement on various symptoms, especially regarding the cervical tract, visual fatigue, and dizziness.
However, if you notice excessive difficulty in performing the exercises (strong dizziness, etc.), discontinue them and talk to your ophtalmologist. A major difficulty in performing exercises can shed l light on a problem you might not suspect existed.