Dizziness, vertigo, and menopause — three things that many people may not expect to overlap but can. If you feel dizzy or like the room is spinning, and you’re also in the throes of the menopause transition, you're not alone.
These symptoms, while unsettling, can be part of the natural changes your body goes through during this life stage.
But what’s happening in your body? Let’s dive in and explore how dizziness, vertigo, and menopause might be connected. And what you can do to manage it all.
What are dizziness and vertigo?
Dizziness is a broad term that refers to a range of sensations, from feeling lightheaded to feeling off balance or unsteady. It may be caused by changes in blood pressure, dehydration, or problems with the inner ear.
Vertigo, on the other hand, is a specific type of dizziness often caused by problems in the inner ear. It’s the sensation that either you or your surroundings are spinning, and it’s often more intense than regular dizziness. Vertigo can cause nausea, difficulty walking, falls, and a general sense of disorientation.
The possible menopause connection
Experiencing dizziness and vertigo are common complaints for people going through menopause. In fact, research shows that up to 30% of people in menopause have experienced a form of dizziness.
During perimenopause and menopause, your estrogen levels decline. Estrogen helps support the vestibular system, which is in your inner ear and helps you keep your balance.
Changes in estrogen levels can affect important elements of the inner ear — like the inner ear fluid, and crystal stability and formation. This can cause a condition called benign paroxysmal positional vertigo (BPPV). BPPV can cause sudden dizziness triggered by changes in head position. BPPV happens when tiny calcium crystals in the inner ear get loose and disrupt the normal fluid movement in the ear canals, which help us keep our balance.
In addition to hormone changes, other menopause-related factors may contribute to dizziness and vertigo:
- Sleep disruptions. Vasomotor symptoms (hot flashes and night sweats) and worrying can make it harder to sleep. Sleep deprivation can leave you feeling dizzy and disoriented the next day, compounding your discomfort.
- Blood pressure changes. As you age and your hormones shift, so can your blood pressure. Estrogen helps keep your blood vessels flexible. As you age, your arteries can become stiffer, which makes your blood pressure go up. High blood pressure can contribute to feelings of imbalance and lightheadedness because of impaired circulation. Despite the estrogen changes, you may still have periods of low blood pressure, which can trigger dizzy spells when standing up quickly. This is because you have less oxygenated blood going to the brain.
- Vestibular system changes. This system may become more sensitive during menopause because of low estrogen levels. The changes in hormone levels may trigger changes in the inner ear which can lead to dizziness and vertigo.
How to manage dizziness and vertigo during menopause
If you’re experiencing dizziness or vertigo, it’s a good idea to talk to your doctor because dizziness can sometimes be a sign of a more serious issue that needs to be evaluated. In the meantime, here are some strategies that might help:
- Checking your blood pressure. Keep an eye on your blood pressure. If you have low blood pressure, try standing up slowly and avoiding sudden changes in posture. Make sure to stay well hydrated, including electrolytes. If you have high blood pressure, work with your healthcare provider to manage it through lifestyle changes or medication.
- Vestibular rehabilitation therapy. If you have vertigo, a physical therapist who specializes in this domain can help. They can teach you exercises for vertigo to help improve balance and reduce the frequency of episodes. They can do the Epley maneuver, which is a special exercise to help those tiny crystals in your inner ear get back to where they should be. It’s designed to ease the symptoms of benign paroxysmal positional vertigo (BPPV).
- Hormone therapy. If your symptoms are severe and impacting your quality of life, you might consider hormone therapy. It’s not FDA-approved for this use, but adding back estrogen may help with some of the symptoms making you feel dizzy.
- Staying hydrated. Dehydration can make dizziness worse by reducing your blood volume and blood flow to your brain. Staying hydrated can help circulation by increasing blood volume, strengthening your vein muscles, and improving your blood flow. Make sure to drink plenty of water, including electrolytes, throughout the day to maintain healthy circulation.
- Lowering your caffeine intake. Caffeine can impact you as you age, since your ability to metabolize caffeine slows down. This can make you more sensitive to its effects on your body, like feeling more nervous, jittery, and dizzy.
- Eating a balanced diet. Low blood sugar can contribute to dizziness, so aim to eat regular, balanced meals. Include plenty of whole grains, vegetables, and protein in your diet to help keep your blood sugar levels stable.
- Managing stress. Anxiety and stress can make dizziness and vertigo worse. Try relaxation techniques such as deep breathing, yoga, or meditation to help manage stress.
Be sure to see a doctor if you have dizziness or vertigo, especially if your symptoms significantly affect your daily life. And remember, you don’t have to navigate this stage of life alone. Seek out support, whether from healthcare providers, friends, or online communities, to help normalize the experience and ease any worries.
FAQs
Can menopause cause dizziness?
Yes, hormone changes during menopause can cause changes in your body that can contribute to feelings of dizziness. Other related factors, such as hot flashes, anxiety, and changes in blood pressure, may also play a role in feelings of lightheadedness or imbalance.
Is vertigo a symptom of menopause?
Vertigo may be a symptom of the menopause transition. It may be caused by hormone changes that affect the inner ear. Other menopause-related factors, such as aging, anxiety, migraines, and changes in blood pressure, can also contribute to dizziness and balance issues.
What can I do to manage my dizziness during menopause?
Start by talking to your doctor about your dizziness. There are some lifestyle changes you can make like staying hydrated, maintaining a balanced diet, and avoiding sudden movements that may trigger lightheadedness. Practicing stress management techniques like yoga or meditation and ensuring adequate sleep can also help.
