What to Do About Dizziness? Understanding the Causes and Countering Them Day to Day

Dizziness is a common and often unsettling sensation - the ground seems to sway, the surroundings spin or everything briefly goes black before your eyes. Usually something harmless lies behind it, but sometimes there is a cause that needs to be looked into. This guide helps you understand the connections and to gauge what you can do yourself.

What lies behind dizziness

Our sense of balance is a fine interplay of three systems: the inner ear with its balance organs, the eyes and the feedback from muscles and joints (proprioception). The brain constantly combines these three streams of information into a coherent picture of position and movement. If the signals do not match - for example when the eyes report stillness but the inner ear reports movement - the sensation of dizziness arises. This very principle is also behind motion sickness. Experts roughly distinguish between rotational vertigo (as if everything is spinning around you), swaying dizziness (as if on a ship) and a diffuse feeling of light-headedness.

The triggers are varied: blood pressure that is too low or fluctuating, circulatory problems when standing up quickly, lack of fluid, skipped meals with low blood sugar, tension in the neck area, stress or problems in the inner ear. An iron deficiency too can be accompanied by tiredness and light-headedness, because less oxygen is then transported to the brain. Often several small factors come together - such as a warm day, too little to drink and standing up quickly.

A particularly common and usually harmless form is benign positional vertigo: brief, intense attacks of rotational vertigo triggered by certain head movements, for example when turning over in bed or looking upwards. Here, tiny "ear stones" in the balance organ have shifted and irritate the sensory cells with every movement. Alongside this, migraine, ear conditions, fluctuating blood sugar or the side effect of medications can also promote dizziness. Because the causes are so varied, it is worth observing your own dizziness more closely: does it occur when lying down, standing or moving? Does everything spin or is it more a feeling of light-headedness? How long does it last, and are there accompanying signs? Such observations also help later in the medical conversation to narrow down the cause more quickly.

When you should have it checked by a doctor

Please seek medical advice promptly if the dizziness occurs suddenly and severely, lasts a long time or keeps recurring. It is particularly urgent if warning signs are added: disturbances of speech, vision or gait, numbness, paralysis, severe headache, chest pain, fainting, hearing loss or violent vomiting. In these cases please call the emergency services immediately, as a serious cause may lie behind it. A visit to the doctor is also advisable with frequent dizziness without a clear trigger, during pregnancy or if you are taking medications. The following tips are a supplement, not a substitute for this assessment.

What you can do in everyday life

Many forms of mild, circulation-related dizziness can be eased with simple habits:

• Stand up slowly: First sit on the edge of the bed, wait a moment, then stand up - that way the circulation has time to catch up. Tensing the legs a few times before standing up gets the blood pressure going.
• Drink enough: About 1.5 to 2 litres spread over the day, because lack of fluid promotes dizziness.
• Eat regularly: Small, balanced meals keep blood sugar stable and prevent hypoglycaemia.
• Movement and fresh air: They get the circulation going; changing stimuli such as alternating showers can be additionally invigorating.
• In the acute moment: Sit or lie down, fix your gaze on a firm point and breathe calmly until the feeling subsides.
• Screen breaks: Staring at a monitor or smartphone for long periods can promote light-headedness in some people - regularly looking into the distance helps.

Anyone who suffers from recurring positional vertigo is often shown targeted exercises (positioning manoeuvres) by a doctor, which can help astonishingly well because they return the displaced ear stones to their place.

Another effective building block is targeted balance training. The sense of balance can be trained like a muscle: standing on one leg, slow head movements, walking with a fixed gaze or gentle yoga train the interplay of eye, inner ear and muscles. Many people experience their dizziness becoming less frequent and less severe over time, because the brain learns to combine the signals better. It is important to carry out such exercises regularly and in a safe environment - for example near a wall or a chair.

Nutrition that supports

A stable supply of fluid, energy and important nutrients is the foundation. Helpful are:

• Iron-rich foods such as pulses, oat flakes, pumpkin seeds and - for those who eat a mixed diet - red meat, combined with fruit and vegetables rich in vitamin C, which improves iron absorption. Coffee and black tea directly with the meal, on the other hand, inhibit absorption.
• Complex carbohydrates from wholegrain, which release blood sugar slowly and evenly instead of letting it drop quickly.
• Enough fluid, above all water and unsweetened teas; with heavy sweating also with some minerals.
• Green vegetables and nuts as natural sources of magnesium and B vitamins.
• Regular meals instead of long breaks between eating, so that blood sugar does not fall into a low.

You should rather do without very large amounts of alcohol and caffeine, since both can throw the circulation and the fluid balance into disorder.

Especially for people with low blood pressure, a conscious start to the day can make a big difference: drinking a glass of water even before getting up, having breakfast in peace and not going into a demanding day on an empty stomach. Anyone prone to hypoglycaemia is best keeping a small snack of nuts or fruit within reach. A slightly increased salt intake can also be sensible with very low blood pressure - but this should be discussed with the doctor, especially if other conditions are present.

Nutrients & plants with a connection

For some nutrients there are recognised EU statements (health claims) that have a connection to energy, the nervous system and tiredness:

• Iron contributes to the reduction of tiredness and fatigue as well as to normal oxygen transport in the body.
• Vitamin C increases iron absorption and contributes to the reduction of tiredness and fatigue.
• B vitamins (such as B6, B12 and niacin) contribute to the normal function of the nervous system and to a normal energy-yielding metabolism.
• Magnesium contributes to normal muscle and nerve function as well as to the reduction of tiredness and fatigue.
• Vitamin B12 and folate contribute to normal red blood cell formation.

From the plant world, ginger is traditionally used for travel sickness and a queasy feeling; this is a handed-down application without scientific proof of effect against dizziness.

Dizziness and the psyche

Not every case of dizziness has a purely physical cause. Persistent tension, anxieties or feelings of panic can manifest as light-headedness, unsteady standing or a "cotton-wool-like" feeling in the head. Experts then speak of functional or somatoform dizziness. It is typical that it occurs in certain situations - for example in crowds, on bridges or in large rooms - and improves with distraction. This connection is by no means imagined, but a real interaction between the nervous system and the sense of balance. Relaxation techniques, breathing exercises and a calm approach to the symptom help many of those affected. If the dizziness persists or restricts everyday life, a conversation with a doctor is the right step to rule out physical causes and to find suitable support.

Honestly put into context

Dizziness is a symptom, not a diagnosis - and no food supplement can remove its cause. What nutrients can do: they contribute to the nervous system and energy-yielding metabolism functioning normally and to tiredness being reduced, which supports general well-being. If an iron deficiency or another clarifiable problem lies behind the dizziness, however, that needs to be examined by a doctor. Be cautious with offers that promise quick "dizziness help".

Suitable products from Scheunengut

If you would like to gently support your iron supply, our Iron Bisglycinate with natural vitamin C is a well-tolerated choice. Iron contributes to the reduction of tiredness and to normal oxygen transport, while vitamin C increases iron absorption. If a deficiency is suspected, you are best using an iron preparation after consulting a doctor.

Frequently asked questions (FAQ)

Why do I feel dizzy when standing up?

When standing up quickly, the blood briefly sinks downwards, the blood pressure drops and the brain is momentarily supplied with less blood. This is called orthostatic dizziness - it is usually harmless and can be eased by standing up slowly.

Can iron deficiency trigger dizziness?

An iron deficiency is often accompanied by tiredness, paleness and light-headedness, because less oxygen is transported. Whether a deficiency is present is clarified by a blood test - only then is a targeted supplementation sensible.

Does drinking really help against dizziness?

With circulation-related dizziness, often yes, because lack of fluid lowers blood volume and blood pressure. Regular drinking throughout the day is one of the simplest measures.

Is dizziness dangerous?

Usually something harmless lies behind it. If, however, warning signs such as disturbances of vision, speech or gait, numbness or severe headache are added, it is an emergency - then please call the emergency services immediately.

What can I do in the acute moment of dizziness?

Sit or lie down, fix your gaze on a firm point and breathe calmly until the feeling eases. That way you avoid falls and give the sense of balance time to sort itself out.

Can tension in the neck cause dizziness?

Strong tension in the cervical spine area is discussed as a possible trigger of swaying dizziness. Loosening exercises, movement and good posture can have a supporting effect here.

Can stress trigger dizziness?

Yes, persistent tension and anxieties can manifest as light-headedness or unsteady standing. Relaxation techniques and breathing exercises often help; if the dizziness persists, it should be checked by a doctor.