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Exercise and Foods to reduce vertigo and dizziness

Vertigo is a condition characterized by sudden dizziness, spinning sensations, nausea, vomiting, & motion sickness. Headaches, vision problems, hearing loss, & tinnitus( a ringing sound in the ears) are also common manifestations of vertigo. Patients also experience rapid, abnormal eye movements known as nystagmus.

Vertigo is rarely a condition on its own. It’s a symptom of some other underlying condition. This can range from harmless infections and illnesses to more serious, potentially fatal health issues. Although in most cases, vertigo is quite benign & usually goes away on its own. However, if the symptoms persist for a long time and occur along with some other worrisome signs, it’s time to visit your doctor to have them check you out.

Vertigo may or may not point to something characteristically wrong with your body. However, if you’re experiencing vertigo for a long time without any reprieve from your symptoms, it’s likely a manifestation of some already existing health problem. Doctors generally take a wholesome approach to vertigo treatment. It involves vertigo & dizziness exercises, medicines like the Stugeron Forte tablet, & a healthy vertigo diet.

While most people don’t realize this, vertigo foods actually have a great impact on your overall recovery and vertigo treatment. Knowing which vertigo foods to eat & which to skip is a huge part of your vertigo treatment & recovery. Alongside dizziness exercises, eating a steady vertigo diet can also speed up your vertigo treatment process.

Vertigo & Dizziness exercises to get relief from your symptoms: 

The most common vertigo & dizziness exercises that doctors suggest to vertigo patients are:

  • The Epley Maneuver
  • The Semont maneuver
  • The Brandt-Daroff exercises, and
  • The Foster maneuver

Below, let’s understand how to perform each of these exercises for ultimate vertigo relief and treatment.

1. The Epley Maneuver 

The Epley maneuver is helpful in treating the type of vertigo known as Benign Paroxysmal Positional Vertigo(BPPV). BPPV gives rise to symptoms like dizziness, nausea, headaches, vomiting, spinning sensations, & motion sickness in affected people.

For performing the Epley Maneuver for left-ear BPPV, follow the steps below:

  • Sit upright on the bed with your legs straight ahead. Put a pillow behind your back.
  • Turn your head towards the left about 45 degrees.
  • Lie back quickly such that your shoulders are on the pillow. Allow any dizziness to pass. Remain in this position for 30 seconds.
  • Without lifting your head, turn it in the right direction. Remain in this position for at least 30 seconds.
  • Next, turn your body to lie on your right side. Give some time for any dizziness to pass, then wait another 30 seconds.
  • Switch to your original position by sitting upright on the bed.

If you have right-ear BPPV, perform the steps in the directions opposite to the ones we mentioned in the above guide.

2. The Brandt-Daroff Exercises 

The Brandt-Daroff exercises utilize gravity to remove the calcium crystals that accidentally get dislodged inside the inner ear. Doctors recommend these exercises to aid in effective vertigo treatment along with the Epley maneuver.

To perform the Brandt-Daroff exercises for left-ear BPPV, follow the steps below:

  • Sit in the middle of your bed and lower your feet down on the floor.
  • Next, turn your head 45 degrees towards the right side.
  • Now, without moving your head, lie down towards your left. Allow any dizziness to pass, then stay in this position for another 30 seconds. If no dizziness occurs, wait another 30 seconds, then continue with the next steps.
  • Slowly come back into your original position & wait for 30 seconds.
  • Next, turn your head towards the left about 45 degrees.
  • Carry out steps 2 & 3 in the right direction.
  • Switch back to your original position. Wait for 30 seconds.
  • For best results, perform the exercises in a set of five repetitions every day for about two-three weeks.

For right-ear BPPV, perform the steps in the opposite direction as mentioned in the steps above.

3. The Semont Maneuver 

The Semont Maneuver is sometimes also known as the Foster maneuver, & is a well-known vertigo & dizziness exercise.

Patients might find it a bit difficult to perform than other dizziness exercises. However, its efficacy is well-established and proven.

Follow the steps mentioned below to perform the Semont Maneuver for left-ear BPPV.

  • Sit on the edge of your bed in an upright position. Turn your head 45 degrees towards the right side.
  • Next, drop to your left quickly until your head is lying on the bed. Hold this position for about a minute.
  • Move your body towards the right direction in a single movement. Remember to not change the angle of your head while turning. At this point, your head should be facing towards the floor.
  • Hold this position for close to 1 minute. Post which, you can sit back in your original position.

In case you have right-ear BPPV, turn your head towards the left first & drop to your right.

4. The Foster maneuver 

The Foster maneuver is another popular dizziness exercise. It is also frequently recommended to patients for effective vertigo treatment. It is also very easy to perform & doesn’t require any additional support from another person or a bed, for example.

To perform the Foster maneuver for left-ear BPPV, follow the steps below:

  • Tilt your head in the upward & downward direction while kneeling down with your hands on the floor. Allow any dizziness to pass, then move on to the next step.
  • Next, place your forehead on the floor & tuck your chin towards your knees.
  • Turn your head around 45-degrees to face your left elbow. Stay in this pose for the next 30 seconds.
  • Raise your head until it’s on the level of your back and shoulders. While keeping it at a 45 degree angle, hold this position for about 30 seconds.
  • To finish, raise your head & come back in a fully upright position.

For right-ear BPPV, just perform the steps shown on the right side.

Vertigo foods to eat for quick recovery: 

Certain foods can also help speed up the process of your vertigo recovery. These vertigo foods can also provide a boost to the recovery process that you’re working hard to achieve with dizziness exercises & vertigo medications.

The most common vertigo foods that you should include in your vertigo diet are:

  • Almonds: Almonds are rich sources of Vitamin E & B. They give you energy to last throughout the day and also help boost your mental processes and overall well being. Taking almonds every morning on an empty stomach can help reduce your vertigo symptoms overtime.
  • Cayenne Pepper: Cayenne pepper is known in the medical community as an effective circulation enhancer. Taking one tablespoon of cayenne pepper along with raw honey or unpasteurized apple cider vinegar can help improve blood flow to the inner ear. This will help decrease the intensity & severity of your vertigo symptoms. It also helps increase blood flow to the brain, thus giving you better coping mechanisms to beat vertigo symptoms.
  • Lemongrass: Lemongrass is an effective natural anti-nausea remedy. It helps reduce the patient’s nausea and the urge to vomit. You can add lemongrass to your morning tea. Drinking lemongrass tea during a vertigo attack will also greatly calm you down and alleviate most symptoms.

Strawberries: Strawberries are rich in Vitamin C & magnesium. Vitamin C helps ease the nauseous feeling & the spinning sensations associated with vertigo. While Magnesium is useful in reducing dizziness and disorientation in vertigo patients.

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