If you're suffering from vertigo, looking into your diet may be a good idea. Certain foods can cause a change in the volume of fluids that bathe the inner ear, which could trigger symptoms. This is why people with Meniere's disease, for example, are asked to limit their salt intake. They're also encouraged to eat more fruit and veggies since these foods are rich in vitamins and minerals that can help maintain their fluid balance. Here are 9 good foods and 7 worst foods for vertigo.
9 good foods and 7 worst foods for vertigo
9 Good Foods for Vertigo
Whole grains
Foods are rich in whole grains have been linked to a reduced risk of dizziness and vertigo. They are also low in calories and contain vital nutrients like fiber and B vitamins.
Whole grain refers to the entire kernel of a plant, including the bran, endosperm, and germ. Refined grains, on the other hand, have had their bran and germ removed.
The bran, endosperm, and germ are essential for producing healthy carbs that are easy to digest. They also contain essential nutrients, such as vitamins and minerals.
In addition, whole grains are lower in sugar and fat than refined ones. This makes them less likely to spike blood sugar levels, which can lead to dizziness and nausea.
Aim to eat foods high in whole grains as part of a balanced diet, and try to choose them in different forms, such as bread, pasta, rice, and cereals. To ensure you get plenty of whole grains, check the label and look for the word 'whole' before the product name.
Herbs and spices
Herbs and spices are good choices for easing the symptoms of vertigo. They are rich in vitamins and minerals, and they also boost energy.
For example, cayenne pepper can increase blood flow to the brain, which may help ease vertigo. Ginkgo biloba is another herb that may reduce dizziness and nausea.
Ayurvedic herbs like Brahmi (Bacopa monnieri), Mandukaparni (Centella asiatica), and Jyotishmati (Celastrus paniculatus) can help alleviate the symptoms of vertigo.
Coriander seeds are high in copper and iron, while gooseberry (amla) is a source of vitamin C. Soak 1 tablespoon each of these in water overnight. Drink it in the morning to relieve your vertigo symptoms.
Drink a Lot of Water
When you have vertigo, drinking a lot of water is essential. This will help you to stay hydrated and keep your blood pressure stable.
Dehydration is one of the leading causes of vertigo. When you’re dehydrated, your body has trouble sending fluids to your brain, leading to feeling lightheaded.
Try drinking at least eight cups of water daily. A healthy diet with lots of fruits, veggies, and lean protein will also help you to be hydrated.
Bananas
Bananas are a great source of potassium, which helps in keeping your body hydrated. They are also a good source of vitamin C, essential for reducing inflammation and managing pain in your body.
Adding these fruits to your diet can help you control the symptoms of vertigo and relieve you from this painful condition.
Bananas are also fiber-rich, vital for maintaining digestive health and avoiding nausea and vomiting. They are easy to prepare and can be consumed in small quantities throughout the day.
Berries
Foods rich in vitamin C, like berries, can also help alleviate vertigo symptoms. In addition to being good foods for vertigo, berries are an excellent source of vitamin B6. This vitamin is critical for regulating the nervous system and giving you the energy to fight off vertigo attacks. It's also beneficial for reducing your risk of dehydration. Eating a high-sodium diet can cause dehydration, which can also trigger vertigo.
Find out more: 15 Ways to Get Rid of Vertigo
Pineapples
Pineapples are another great source of vitamin C, which helps relieve your dizzy spells.
They are also rich in antioxidants and other nutrients essential for reducing inflammation. In addition, they are high in bromelain, an enzyme that reduces muscle soreness after intense workouts.
Moreover, pineapples are beneficial for men with erectile dysfunction (ed). Studies show that it can help improve libido and increase sexual stamina.
The nutrients found in pineapples can help the body produce more testosterone, a hormone that regulates libido. They also increase energy and can help to relieve stress.
Additionally, pineapples' anti-inflammatory properties can help reduce the pain associated with inflammatory arthritis. It also helps to balance the acid-base balance in the body.
Aside from being a healthy snack option, pineapples can also be used as a topical skin treatment. Its pulp can be crushed into a face mask or added to a lotion. Its powerful exfoliating properties make it great for getting rid of dead skin cells and preventing dryness.
Citrus fruits
One of the most effective vertigo-fighting foods is lemon. It contains vitamin C, which helps reduce the symptoms of dizziness and nausea. It’s also high in potassium, which can help control fluid buildup in the ear, a hallmark of Meniere’s disease (via Align Wellness Center).
Ginger
Ginger, a member of the Zingiberaceae family, has been used as a medicinal herb for thousands of years. In addition to its benefits for digestion, it is also commonly used to treat nausea and vomiting.
Drinking ginger tea has also been shown to help with vertigo. It can be made by steeping a slice of fresh ginger root in hot water. You can also take ginger capsules available at most health food stores and pharmacies.
Powdered ginger is another popular way to consume ginger. Taking a teaspoon of it can quickly ease the symptoms of vertigo and nausea.
It is essential to avoid ingesting large amounts of ginger, as it can cause heartburn and stomach discomfort. For this reason, it is best to take ginger with some food. Including some fruit, such as apples, bread, or crackers with ginger can make it more digestible.
Fish and shellfish
Fish and shellfish are rich in omega-3 fatty acids, essential for the body’s nerves. This can help ease vertigo symptoms.
They also contain vitamin B12, crucial for your nerves and blood cells. If you have a vitamin B12 deficiency, this can cause a variety of symptoms, including vertigo.
However, as the Newport-Mesa Audiology Balance and Ear Institute explains, some people have shellfish allergies. If you have this allergy, avoiding consuming shellfish altogether is best.
It’s also essential to eat enough water. Staying hydrated can help reduce the frequency of vertigo attacks and ensure you get the right amount of fluids to keep your inner ears clear.
7 Worst Foods for Vertigo
Alcohol
Alcohol affects the body and brain differently, depending on the person and the amount consumed. It acts as a depressant, affecting a person's ability to think clearly and react quickly.
It can also cause slurred speech, unsteady movement, and a perception disturbance. This is why it's unsafe to drive after drinking.
When a person drinks too much, the alcohol in their system disrupts the fluid composition and balance signals in their inner ears. This can lead to vertigo.
Often called “the spins,” this is a widespread side effect of binge drinking. It's not an illness in and of itself, but it can be a warning sign of a severe health condition that needs to be addressed.
Chocolate
Dark chocolate is a good source of antioxidants, which can improve your heart health and lower your risk of stroke. It can also help ease lower inflammation in your body and boost brain function.
However, some people can experience vertigo after eating chocolate because it contains tyramine, histamine, and phenylalanine. Overeating chocolate may also cause weight gain and increase the risk of migraines.
Caffeine
Caffeine in coffee, tea, and energy drinks has been linked to vertigo. It can tighten blood vessels and reduce blood flow to the inner ear, making it more likely for a person with vertigo to experience dizziness or other symptoms.
It also acts as a stimulant, making an already-spinning sensation even worse. It also may cause more fluid retention in the body, including the inner ear, which can increase the frequency of an attack.
The best way to determine whether caffeine can be a problem is to talk to your doctor. They can help you determine your unique vertigo triggers and what a reasonable amount of caffeine might be for you. Then, they can help you make intelligent dietary changes that will help keep your vertigo at bay.
Aspartame
Aspartame is an artificial sweetener widely used in many foods and beverages. However, it is often criticized for its effects on health.
As a result, some people experience headaches and dizziness after consuming aspartame products. This is because aspartame breaks down in the body and causes a release of chemicals that can trigger headaches.
Low sodium
One of the best ways to relieve vertigo is by cutting back on your sodium intake. Too much sodium can cause fluid retention in the inner ear, so people with Meniere's disease and other vestibular disorders should limit their daily salt intake to less than 2,300 milligrams.
It is also essential to read labels on packaged foods. Many pre-prepared items and shelf-stable foods are loaded with sodium.
Sodium is a common preservative used in processed food to make it shelf stable and fresh. Avoid these items and instead focus on foods that are natural, homemade, or prepared from scratch.
High Sugar Foods
While many people know that sugar isn’t good for their bodies, you may be surprised to learn that it can also trigger vertigo. That’s because it can interfere with your body’s fluid balance, which is essential for your vestibular system.
One of the best ways to avoid sugar is to eat a healthy, balanced diet of fruits and vegetables. This will give you plenty of fiber, vitamins, and minerals.
Cheeses and more
Sodium causes body fluid imbalance, leading to excess pressure in the ear and dizziness. This is why salty foods like chips, popcorn, soy sauce, cheese, and pickles should be avoided.
The Final Words
While these are just a few foods that can help ease vertigo, it’s still a good idea to consult your doctor before making any changes to your diet. They can give you specific recommendations based on your health profile.
A healthy diet can make all the difference in whether or not you have vertigo. It’s a great way to avoid food-related issues like nausea, vomiting, and balance problems.
