Dizziness and vertigo can be symptoms that originate from more than 40 different conditions related to the inner ear, the nervous system, the brain, or the neck. I too have had such an experience myself, while as a dietitian-nutritionist specialized in clinical nutrition and autoimmune diseases, educated in plant-based diet, I frequently encounter cases related to vertigo and dizziness. If you experience recurring episodes, it is essential to visit your doctor, not just to receive the appropriate medication, but also to undergo the proper tests that will help identify the cause of the problem.
A very common cause is vestibular system disorders originating from the inner ear, which can create imbalance and dizziness, as well as visual or auditory disturbances. Issues related to the inner ear can include infections, mechanical problems such as displacement of otoliths (calcium carbonate crystals), inflammation, a weak immune system, increased pressure within the ear, and so on.
Once the “root of the problem” is identified, your dietary choices can be part of the solution, as there are foods that can have an impact. Even small changes can increase or reduce the risk of dizziness and the discomfort it may cause in your daily life. It is crucial to diagnose the cause of the dizziness or vertigo, so you can determine which dietary changes might help. Once identified, if it is related to the vestibular system, try to incorporate or avoid some of the following foods, always after consulting a health professional.
What to avoid
- Caffeine: Found in coffee, tea, chocolate, energy drinks, and cola-type sodas, caffeine can increase the sensation of “ringing” in the ear for someone with vertigo. It can also make the cells more excitable, therefore, caffeine intake should be limited for patients with Meniere’s disease and vestibular migraines.
- Excessive salt: Salt causes fluid retention in the body, affecting balance and blood pressure. A high salt intake can disrupt the internal homeostasis of the vestibular system, so for patients with Meniere’s disease and vestibular migraines, reducing salt is recommended. Foods rich in sodium, such as soy sauce, chips, popcorn, cheese, pickles, and canned goods, should also be avoided. You can replace regular salt with low-sodium salt.
- Smoking: Nicotine has been shown to constrict blood vessels, and when this happens, vestibular system problems worsen. It also reduces blood flow to the brain, hindering recovery.
- Alcohol: Alcohol negatively affects metabolism, dehydrates the body, and its metabolites are harmful to the inner ear and brain. It can also trigger vertigo, migraines, nausea, and vomiting in someone prone to dizziness, while inhibiting recovery and affecting cognitive functions negatively. Additionally, alcohol can interfere with fluid dynamics in the inner ear, potentially triggering vertigo. In the case of wine consumption, it can even lead to a migraine incident.
What to eat
If you suffer from dizziness and vertigo, it is recommended to focus on an anti-inflammatory and detoxifying diet that reduces swelling in the inner ear tissue and repairs cells, ensuring healthy regeneration.
- Foods rich in potassium: Bananas, tomatoes, avocados, sweet potatoes, and beans help remove excess fluids from the body.
- Nuts and seeds: They are antioxidant, anti-inflammatory, improve blood circulation in the body and inner ear, and reduce pressure in the ear. However, in cases of vestibular migraines, nuts should be avoided.
- Ginger: This well-known root can ease symptoms of dizziness (nausea, fainting, and vomiting), but it is not recommended for patients taking blood thinners or medications for diabetes.
- Foods rich in B vitamins, vitamin C, and zinc: These foods can repair nerve damage and improve blood circulation. Increase the intake of nuts, sunflower seeds, beans, chickpeas, whole grains, seafood, mushrooms, and spinach. You may also try a B vitamin supplement for better results, after consulting your doctor or a health professional.
- Foods rich in magnesium: Bananas, spinach, cabbage, buckwheat, avocados, pumpkin seeds, dates, oysters, broccoli, almonds, etc. Some studies have linked magnesium deficiency with dizziness, so ensure sufficient magnesium intake in your daily diet.
- Ginkgo Biloba: Known for its memory-boosting properties, it has been shown to help with dizziness and has rich antioxidant effects.
- Water: Be sure to drink plenty of it.
The above foods may alleviate symptoms, but you should know that everyone reacts differently to different foods. That’s why it would be very helpful to keep track of those that help and those that trigger symptoms, so you know what works for you and what doesn’t. Also, check if the dizziness and vertigo may be caused by any medication you are taking and consult your doctor about possible discontinuation or replacement. Medications like antidepressants, sleeping pills, painkillers, muscle relaxants, antihypertensives and acetylsalicylic acid (aspirin) can cause dizziness and increase the chances of vertigo. In any case, medical help and guidance are essential.
Grounding
Apart from diet, there is something else that can help in cases of dizziness and vertigo: grounding, which is direct contact with the Earth’s surface. Since our body is mostly water and minerals, it is a good conductor of electrons, and free electrons on the Earth’s surface easily transfer into the body, acting as natural antioxidants. To achieve results, try walking barefoot on wet soil for 30 minutes daily, or if that’s not possible, purchase grounding devices that provide the same benefits from the comfort of your home. Grounding has overall health and immune system benefits and can also help in such cases. Read more about grounding here.
