5 Natural Remedies That Can Ease Menopause Dizziness

If menopause is causing you to feel dizzy, you’re not alone. Dizziness is a common menopause symptom.

Whether it’s that woozy feeling like you just got off of the teacups ride or a lightheaded rush when you hop off the couch, dizziness can be quite frustrating. Not only can dizziness make you feel off-balance and nauseated, but it can increase your risk for falls. 

While dizziness during menopause doesn’t usually have one single fix, there are several  treatment options that you can make to help you find relief. Here are five natural remedies for dizziness during menopause.

What causes dizziness during menopause?

It’s not clear why people develop dizziness during menopause. Experts think that it’s likely caused by changing hormone levels. 

During menopause, lower-than-normal estrogen levels can affect your body in many different ways that may cause dizziness.

Low estrogen levels can affect your inner ear. This can lead to dizziness-related conditions like benign paroxysmal positional vertigo (BPPV) and Ménière’s disease. 

Low estrogen levels can also affect your heart, blood sugar, and sleep — all of which can contribute to dizziness.

Mood and medications may also have a role. Anxiety, which often increases during menopause because of hormone changes, has been linked to dizziness in menopause. And many prescription, over-the-counter (OTC), and herbal remedies used for menopause symptoms can cause dizziness as a side effect.

How common is dizziness during menopause?

Dizziness is common during menopause. In one study, more than 1 in 3 people in peri- and postmenopause reported dizziness at least once a week. 

EXPERT PICKS: WHAT TO READ NEXT

• Thinking about medication? Our expert guide to estrogen supplements can help you pick the right option.

• Beyond dizziness: Learn more about common menopause symptoms.

• Advice for hot flashes: Read a firsthand account of one woman’s experience with hot flashes, including her top tips for managing them.

Scientists may never know the exact number of people who experience dizziness during menopause. Unlike some other menopause symptoms, not everyone experiences dizziness in the same way. 

The sensations can range from lightheadedness and unsteadiness, to a spinning sensation. This makes it difficult to collect information about people’s experiences. 

Natural remedies for dizziness during menopause

Treating dizziness during menopause can be difficult. Your healthcare team may suggest menopause hormone therapy, especially if you have other symptoms like hot flashes and night sweats.

Natural remedies can also help and may even help your hormone therapy work better. Here are five natural remedies for dizziness during menopause. Try them out to find which ones work best for you. But stay consistent as they may take some time to calm your symptoms.

1. Hydration

Dehydration can lower your blood pressure, worsen vertigo, and even affect your blood sugar — all of which can worsen dizziness. Luckily, staying hydrated is one of the easiest ways to calm dizziness during menopause. 

Avoid dehydration by drinking plenty of hydrating fluids like:

• Water or sparkling water

• Electrolyte drinks

• Milk

• Tea or coffee

• Coconut water

You can also try eating foods that have a high water content like:

• Watermelon

• Cucumbers

• Celery

• Pineapple

2. Stress management

Stress reduction techniques can help ease dizziness if you also have anxiety. Many people develop new or worsening anxiety due to hormone shifts from menopause.

Mindfulness-based stress reduction (MBSR) may also be helpful for menopause-related anxiety. MBSR is a program that uses mindfulness and other stress management techniques to help you cope with stress and anxiety. One study found that it reduced anxiety and improved hormone levels for those in menopause. MBSR includes natural techniques like deep breathing exercises, yoga, and meditation. 

3. Vestibular rehabilitation therapy (VRT)

Menopause may affect your inner ear during menopause. This can raise your risk of developing dizziness-related conditions like vertigo. 

Vestibular rehabilitation therapy (VRT) describes different exercises and maneuvers that help with certain types of vertigo. These exercises retrain your brain to use other senses (like vision or touch). They can improve your balance and help you feel less unstable and dizzy.

One example is the Epley maneuver, which can help with BPPV. It works by helping to reposition tiny crystals in your inner ear (also known as canaliths) that could cause dizziness and other symptoms of vertigo. You can learn the Epley maneuver from a healthcare professional (like a neurologist or physical therapist), and treat yourself at home.

4. Move slowly

Your blood pressure can drop when changing positions. But sometimes this drop is big enough to make you feel lightheaded and dizzy. This is called orthostatic hypotension. 

Try moving slowly when moving from sitting to standing or getting up from lying down. Pause as needed as you move between positions to help avoid getting dizzy all of a sudden. And sit or lie down if any activity makes you dizzy or lightheaded. This will make it easier for your body to regulate your blood pressure and help keep you from feeling lightheaded or falling.

5. Exercise

Exercise, including strength training and cardio, is a well-rounded remedy for many menopause symptoms. For dizziness specifically, regular physical activity has been shown to improve balance and coordination, support sleep, and reduce mood disorders like anxiety. All of these benefits can help reduce feelings of dizziness, depending on the specific cause.

If dizziness is causing you to feel off-balance, prioritize exercises that improve your balance and strength in your lower body.

Can you prevent dizziness from menopause?

There’s no way to prevent dizziness from menopause. But there are ways to help reduce your symptoms or encourage them to happen less often:

• Consistently use the lifestyle strategies that work best for you, like hydration, stress management, and regular exercise. 

• Track your symptoms to help identify (and avoid) any patterns or triggers for your symptoms.

• Talk with your healthcare team about medical treatment options like OTC or prescription medications for dizziness and menopausal hormone therapy.

• Review your medications with your prescriber to see if any cause dizziness as a side effect.

• Prioritize better sleep during menopause with strategies like creating a bedtime routine and dropping the temperature in your room.

When should you see a doctor about dizziness from menopause?

Dizziness during menopause can be frustrating, and it can have a lot of different underlying causes. Most of these causes aren’t a reason to be concerned. But sometimes, dizziness can be a sign of a more serious health condition. 

Talk with your healthcare team if you have new or worsening dizziness or dizziness that doesn’t get better with at-home or natural remedies. And let your prescriber know if you have dizziness after starting a new medication.

Go to the emergency room for medical care if you have dizziness and any of the following:

• A recent head injury

• Severe vomiting and diarrhea or trouble keeping fluids down

• High fever

• Seizures

• Chest pain, shortness of breath, or irregular heartbeat

• Feelings of weakness or trouble moving parts of your body

• Changes in your vision or speech

• A loss of consciousness or increased feelings of drowsiness or confusion

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Written by:

Ashley Rawlins, PT, DPT

Ashley Rawlins, PT, DPT, has established herself as a specialist in pelvic health. With over a decade of experience as a physical therapist, her diverse career spans clinical practice, academia, and health content creation.

Edited by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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