The primary way to identify vertigo is by the false sensation of movement that it causes a person to perceive. You may feel like the room around you is tilting, swaying, or spinning. However, laying down and closing your eyes is not the solution because you will continue to feel like you are moving. This is not a visual problem, but something that occurs in the inner ear, vestibular nerve, or somewhere in the central nervous system (CNS) that produces the experience.
There are not a lot of medications for vertigo. Injectables and surgeries exist, but they often have complications and should be avoided as all but the last resort. Therefore, you are probably looking for ways to provide some self-care for your vertigo, especially if the underlying cause is still unknown. How can you cope with recurring bouts of vertigo? Here are a few popular home remedies followed by a natural therapy that has been successful in case studies.
Stress Management for Vertigo Self-Care
Some of the most common triggers of a vertigo attack include stress and anxiety. That makes managing stress one of the best ways to control how often you experience an episode. Stress and anxiety trigger hormone releases in the body that may be behind some vertigo occurrence. One study linked high cortisol levels with nystagmus – involuntary eye movements that may occur during vertigo as the body tries to compensate for the false sensation of motion. Why can you do to limit stress?
- Eliminating sources of stress – Identify the causes of stress in your life and remove the ones that you can. Common sources of stress include poor work conditions, large debts, and unhealthy relationships.
- Employing stress recovery techniques – From meditation and breathing techniques to vacations and massage therapy, there are many ways to find stress relief. It may be as simple as finding the right hobby, getting a little exercise each day, or reading your favorite book for half an hour before going to sleep.
- Supplementation – In a randomized, double-blind study, ashwagandha was able to reduce cortisol levels in adults over a period of two months. It may be something to consider while trying to get stress levels under control.
Lifestyle and Habit Changes for Vertigo Self-Care
If you are living with chronic vertigo, now is the time to change some habits that have a profound effect on health. One of these habits is smoking. According to one study, vertigo treatment was 44% less effective for patients who smoked when compared to non-smokers. This is just one of several studies that link vertigo and smoking.
Overindulgence in alcohol can be another habit to quit if you get vertigo often. Alcohol has a dehydrating effect on the body. This can impact the vestibular system and lead to symptoms like vertigo. In fact, vertigo is one of the first symptoms of dehydration, and it is also a common side effect of overdrinking.
An enjoyable lifestyle habit to start is daily exercise. Even if you can’t make it to the gym every day, why not try adding more activity to your regular routine. You can park further away and walk to work or the store to get in some extra steps. Take the stairs instead of using an elevator when possible. Of course, you will want to consult your doctor to ensure that your exercise routine is appropriate for your current health level and any preexisting conditions that you may have. However, daily exercise can reduce stress, improve blood flow, and help you to improve balance. Therefore, you want to live an active lifestyle to combat vertigo.
Improving Your Sleep for Vertigo Self-Care
You may also find that improving your sleep helps you to cope with vertigo, especially if you often find that your episodes occur when you first wake up in the morning. While the effects of poor sleep quality are abundant, there was a lack of research providing a specific link between sleep and vertigo until a study publishes in 2018 made the connection. Therefore, you need to improve your sleep habits if you live with chronic vertigo. How?
- Create the right environment – Most people sleep best in a dark and quiet room. Try to cover lights that may come from electronic devices or move them out of the bedroom. Use white noise to cover up loud sounds if you live in a noisy area. Also, temperature can play a crucial role, so find what works for you. Most people sleep best with cooler temperatures.
- Have a good schedule – If you go to bed and wake up at the same time every day, it trains your body to fall asleep and stay asleep throughout the night.
- Adjust your sleep position – If you are a stomach sleeper, try switching to back or side sleeping. You may find that sleeping without your neck twisted all night offers some improvement.
Finding Natural Help for Vertigo
We also want to introduce you to upper cervical chiropractic care as a natural alternative for vertigo. In one case study, a 49-year-old man with headaches and vertigo found out that he had an upper cervical misalignment. When a practitioner gently corrected the subluxation, the headaches and vertigo ceased. At a 10-month checkup, the patient was still feeling well.
If you would like to see if you can attain similar results, contact an upper cervical specific chiropractor in your area. This may be just the natural help that you have been searching for in order to find vertigo relief.