Dizziness

Dizziness

Scientists are discovering that the topsy-turvy sensations astronauts endure following prolonged space flights are similar to the dizzy feelings that many Americans experience as they age, says William H. Paloski, Ph.D., director of NASA’s life sciences research laboratories at the Johnson Space Center in Houston.

For astronauts, the answer is simple—the body’s balance system needs gravity to work properly. So in the weightless environment of space, the balance system essentially shuts down, and astronauts must adapt to living in a world where up and down are meaningless. Once astronauts land, it takes time to get used to relying on their balance mechanisms again. As a result, they may feel dizzy and disoriented for a few days, Dr. Paloski says.

On Earth, particularly for older adults, dizziness also is a sign that the body’s balance mechanisms are out of whack. Fatigue, stress, anemia, anxiety, inner-ear infections, and other common ailments can cause dizziness at any age. But many chronic conditions associated with aging, such as diabetes, heart disease, high blood pressure, and arteriosclerosis (hardening of the arteries), also can affect your balance, says Brian W. Blakley, M.D., chief of otolaryngology at the University of Manitoba Faculty of Medicine in Winnipeg and author of Feeling Dizzy. Here are a few ways to stop this topsy-turvy sensation.

Try This First

Get down. For mild dizziness, the best thing you can do is lie down, relax, and wait for the dizziness to go away, Dr. Blakley suggests. Often, the sensation will disappear within a few minutes. Even if you’re at some social occasion, excuse yourself, take a break, and lie down on a couch or stretch out in a lounge chair with your feet as high as possible, at least higher than your heart. You want to elevate your legs to stimulate blood flow to your brain. If there’s no place to lie down, just retire for a minute—even go to the john if you have to—sit down, and lower your head between your legs until the dizziness subsides, he suggests.

Other Wise Ways

Eat three squares a day. Skipping meals can result in low blood sugar, a common cause of dizziness, Dr. Blakley explains. Similarly, eating unusual fare like an all-liquid diet can create a mineral imbalance in your body that could cause wooziness. Eat at least three well-balanced meals a day consisting of 3 to 5 servings of fruits and vegetables; 6 to 11 servings of breads, cereal, and other foods made with grains; 2 to 3 servings of dairy products like milk and cheese; and 2 to 3 servings of meat and fish.

Shake the salt habit. Too much salt in the diet causes the body to retain fluid, which can disrupt the workings of the inner ear, according to Dr. Blakley. Avoid cheese, bacon, and salty snacks like potato chips, popcorn, and French fries. Read package labels carefully, and reach for foods that are advertised as having no salt added or being low in sodium or reduced sodium. Use herbs, spices, and fruit juices to season foods, he says. And be sure to rinse canned foods like tuna to remove salty juices.

Move like a snail. Rapid changes in head positions, particularly when you shift from lying down to standing up, can cause dizziness, Dr. Blakley explains. Move in stages. If you’re getting out of bed, for instance, sit on the edge of the mattress for at least 30 seconds before standing.

Jump into the deep end. Practicing the very movements that cause dizziness can help your brain learn to compensate for the problem. As a starting point, Dr. Blakley suggests doing three repetitions of the following exercises, three or four times a day. These exercises are designed to stimulate the balance sensors in your inner ear. They are supposed to make you dizzy and should be done while sitting in a chair or other safe place so that you will not fall if you become dizzy. Keep your eyes open.

First, try some horizontal head rotations.

1. Start in a sitting position looking straight ahead.

2. Turn your head all the way to the right, keeping your chin parallel to the floor and moving it toward your right shoulder. Then turn all the way to the left, going back and forth, slowly increasing the speed of rotation of your head as much as you can in 20 seconds.

3. Rest a few seconds.

You can also try some vertical head rotations.

1. Start in the sitting position with your head turned a little, as if you are looking at an object to your right, and your chin parallel to the floor.

2. Move your head so that your left ear moves toward your left knee. Your ear will not touch your knee in this exercise. You will have to bend your neck. Move in this direction until your head is horizontal, usually about a foot above your knee.

3. Alternate between these two positions as quickly as you can for 20 seconds.

4. Rest a few seconds.

5. Do steps 1 and 2 in the opposite direction, turning your head to the left and then moving your right ear toward your right knee. Alternate between these positions as quickly as you can for 20 seconds.