A new day, a new symptom—or at least that’s what it feels like during menopause. Most women know about hot flashes, mood shifts, and brain fog, but did you know that dizziness can also occur? 

If you’ve felt lightheaded or unsteady or experienced a bout of vertigo, it may or may not be related to menopause. These symptoms can happen on their own, but they may also occur due to hormonal fluctuations and their effect on the vestibular system (in other words, your body’s system for managing things like balance, coordination, and spatial awareness). 

There seems to be a higher prevalence of vestibular disorders in perimenopause and menopause, but clinical studies exploring this are scarce. These disorders are likely due to a combination of hormonal impacts that researchers don’t yet fully understand. Sometimes, other side effects of menopause, like lack of sleep, can lead to dizziness as well. 

The symptoms are real and disruptive, regardless of the cause, even if they aren’t necessarily related to hormones. The good news is there are many natural remedies for dizziness during menopause, including hydration, food timing, better sleep, stress management, and exercise.

Natural Remedies for Dizziness During Menopause: What to Try First

It’s not uncommon to have a dizzy spell every once in a while. Sometimes the cause is as simple as getting up too fast, not eating enough, or not hydrating properly. Regardless, if you feel dizzy, you should sit or lie down as soon as the symptoms start. 

Once you start to feel back to normal, sip water or an electrolyte drink. If you find that you haven’t eaten in a while (or at all that day), eating a balanced snack can help. As you start to feel better, be sure to stand up slowly from the bed, chair, or floor to avoid falling if you’re still dizzy. And avoid driving or climbing stairs until the dizziness has gone away completely.

If you are starting to see a pattern in dizziness, it’s important to track what happened before the episode, including what you ate and drank or if you were lacking either adequate food or hydration. This information will be critical if dizziness starts to occur frequently and you need to consult a physician.