If you experience a sudden spinning and feeling of dizziness, then you’re dealing with vertigo that makes you feel off balance. Vestibular migraine is a condition that induces vertigo and episodes last from a few seconds to several hours. Loss of balance, motion sickness, dizziness, light-headedness, confusion, nausea and vomiting, and a pounding headache. There are several contributing factors to episodes of vertigo including physical, chemical, and emotional stressors and even the food one eats.

Research suggests that lifestyle and simple dietary modifications may help ease the frequency and severity of vertigo attacks. Knowing foods that trigger vertigo and good foods to manage vertigo may be beneficial to decrease the risk of vertigo attacks and mitigate discomforts that are related to the symptoms.

Also Read: Vertigo – Causes, Symptoms And Treatment

How Does Diet Impact Vertigo Attacks?

The exact cause of vertigo is still not clear; however, this condition is more common among women. Genetics, diet, lifestyle, and environmental factors play a vital role in triggering the attacks. Several studies disclose that tweaking the diet may lessen the chance and intensity of migraine attacks. Some people state that their symptoms worsen if they don’t eat, which reveals that fasting and skipping meals may aggravate the severity of attacks.

Foods To Avoid

The most pivotal thing to manage vertigo is to try eating clean and practicing mindful eating habits. There are certain foods that in particular, one should either limit or totally refrain from eating, as these are common food triggers:

Caffeine: Having plenty of caffeinated beverages increase the ringing sensations inside the ears. It is best to limit tea, coffee, energy drinks, and soda.

Salt: Sodium is one of the main ingredients that can trigger vertigo. Excess intake of salty foods may result in water retention in the body. This can impede the fluid balance and pressure in the body. Also, salt interferes with internal equilibrium and balance mechanisms in the inner ear. Eliminate foods with high amounts of salt like chips, pickles, and processed and canned foods.

Alcohol: Consuming alcohol is known to worsen feelings of dizziness, balance, and nausea, particularly if you are prone to vertigo attacks. Alcohol can also make you dehydrated, which can also make you experience vertigo.

Sugar: Sugar-laden foods and drinks can result in headaches as well as lead to vertigo symptoms.

Also Read: Vertigo: 5 Amazing Home Remedies To Ease Dizziness

Foods To Include

Certain foods are best known to help maintain a healthy balance of fluids and ease the symptoms of vertigo.

Fruits: Fruits are endowed with a treasure trove of nutrients that are highly beneficial for controlling symptoms of vertigo. Fruits that are a good source of vitamin C like berries, citrus fruits, amla, pineapples, and guava can help alleviate the sensation of vertigo. Also, potassium is essential in maintaining fluid balance in the system. Fluid retention in the inner ear can cause vertigo, so include some of these fruits rich in potassium to lessen symptoms such as bananas, grapes, apricots, etc.

Nuts: Nuts are a great source of healthy fats and vitamins E, A, And B that are helpful to mitigate symptoms and keep you energetic all through the day. Munch on a handful of nuts like almonds, walnuts, and hazelnuts as a standalone snack.

Vegetables: Vegetables deliver a host of health benefits to your overall health, as well as lowering vertigo symptoms. Try to include at least one serving of vegetables like asparagus, broccoli, and all other green vegetables in your regular meal.

Lean Proteins: Skinned chicken, fish, and eggs that are organic and farm processed are a healthy source of proteins, which help to maintain energy levels and ease the symptoms of vertigo.

Ginger: Ginger is an amazing herb that is best known to ease symptoms like nausea and vomiting and light-headedness. It is valued as a sure-shot remedy for managing vertigo. Sipping ginger tea is an ideal way in controlling symptoms.

Also include plenty of fresh and natural foods abundant in vitamins B, and C, and minerals zinc and magnesium to repair nerve damage and enhance blood circulation.

Stay Hydrated: Drinking plenty of fluids is essential to maintain fluid and electrolyte balance in the system. The symptom of vertigo worsens when a person is dehydrated, thus staying hydrated aid to lessen the attacks of vertigo.

Frequently Asked Questions

What Foods Are Good For Vertigo?

A few wholesome foods can help manage vertigo symptoms by improving circulation, reducing inflammation, and supporting overall brain health. These include ginger, citrus fruits, nuts and seeds, green leafy vegetables, cucumbers and watermelon.

What Should You Avoid If You Have Vertigo?

If you have vertigo, it is advisable to avoid:

Caffeinated drinks like coffee, tea, chocolate, and some sodas. As caffeine can dehydrate you and exacerbate vertigo symptoms.

Alcohol can affect your inner ear and balance, making vertigo worse.

A salt-laden diet can lead to fluid retention and increase pressure in the inner ear, worsening vertigo.

Foods high in sugar and unhealthy fats can contribute to inflammation and poor circulation, aggravating vertigo symptoms.

Smoking can restrict blood flow and negatively impact the vestibular system, which is crucial for balance.

How Do I Cure Vertigo Naturally?

Though individual experiences may vary, many people have found relief from vertigo through natural methods such as:

Vestibular rehabilitation exercises: These exercises help improve balance and reduce dizziness by retraining your brain to compensate for inner ear issues.

Taking ginger in several forms like ginger tea or supplements, can help reduce nausea and dizziness associated with vertigo.

 Drinking plenty of fluids and staying well hydrated can help prevent and reduce vertigo symptoms.

Practising yoga, meditation, and deep breathing exercises can help reduce stress, which can trigger or worsen vertigo.

Some people find relief from vertigo symptoms through acupuncture, which can improve circulation and reduce stress.

What Is The Best Drink For Vertigo?

The best drink for managing vertigo is water, as staying well-hydrated is crucial for preventing and reducing symptoms. Additionally, other beneficial drinks include:

Ginger tea: Helps reduce nausea and dizziness.

Lemon water: Rich in vitamin C, it can improve circulation and support overall health.

Green tea: Contains antioxidants that support brain health and circulation.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

 References:

Is There a Possible Association between Dietary Habits and Benign Paroxysmal Positional Vertigo in the Elderly? The Importance of Diet and Counseling

Adriane Rocha Schultz,1 Rejane Dias Neves-Souza,2 Viviane de Souza Pinho Costa,3 Caroline Luiz Meneses-Barriviera,4 Pricila Perini Rigotti Franco,5 and Luciana Lozza de Moraes Marchiori5

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4593901/

A Comparison Study of Nutritional Assessment, Diet and Physical Activity Habits, Lifestyle and Socio-Demographic Characteristics in Individuals with and without Dizziness/Vertigo

Ayse Gunes-Bayir,1,* Zelal Tandogan,2 Özge Gedik-Toker,3 Aysegul Yabaci-Tak,4 and Agnes Dadak, Validation, Formal analysis, Writing – review & editing, Supervision5

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10534566/