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Navigating menopause is hardly a one-size-fits-all process. Each individual going through this life change encounters a unique set of side effects. While most are familiar with conventional symptoms such as hot flashes, mood swings, and vaginal dryness, some symptoms remain surprising and lesser-known. One such symptom is the occasional feeling of dizziness, lightheadedness, or unsteadiness. Who knew?

Unfortunately, this puzzling sensation is more common than one might think. Research estimates that 1 in 4 people experience dizziness at some point during menopause. Therefore, to experience a case of the wobbles should not be considered unusual.

So, what causes dizziness during menopause? This blog post explores the connection between menopause and dizziness, alongside strategies to restore your balance and feel more stable.

How Dizziness and Menopause are Connected

The link between menopause and dizziness primarily involves your endocrine system, responsible for producing and distributing your hormones. During menopause, reproductive hormones—namely estrogen, testosterone, and progesterone—experience significant fluctuations. These hormonal imbalances can disrupt various bodily systems, leading to dizziness. Here are several reasons why:

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1. Blood Vessel Changes

Your hormones play a crucial role in regulating the narrowing and widening of blood vessels. When estrogen levels decline, your vasomotor system responds, which can cause feelings of vertigo or dizziness. This same system also partly explains the occurrence of hot flashes, as blood rushes through dilated vessels.

As Dr. Bruce Dorr, MD, FACOG, an OB/GYN, states, “There are over 100 different symptoms associated with menopause or estrogen loss, and both palpitations and dizziness are at the top of the list.” Both symptoms may indicate vascular or blood vessel dysfunction, leading to feelings of unsteadiness.

2. Poor Sleep

The quality of sleep often declines during menopause due to multiple factors, including heightened anxiety or conditions like restless legs syndrome. Regardless of the cause, sleep deprivation can create a sense of imbalance or unsteadiness the following day.

Dr. Alyssa Dweck, MD, FACOG, notes, “Sleep disruption due to night sweats, the urge to urinate, or racing thoughts often experienced during perimenopause can contribute to mental fogginess, dizziness, and clumsiness.”

3. Fluctuating Glucose Levels

Hormonal changes during menopause can disrupt your body’s insulin response, causing blood glucose levels to rise and fall rapidly, potentially resulting in hyperglycemia or hypoglycemia. Common side effects of hypoglycemia include shakiness, weakness, and lightheadedness.

4. Low Iron

While some individuals may experience lighter periods during perimenopause, others may notice more frequent or heavier periods. A loss of blood can lead to iron deficiency anemia, causing dizziness and related symptoms, including fatigue and weakness.

5. Swelling and Stiff Joints

Bloating and joint pain are other commonly reported menopause symptoms. Water retention may lead to a sensation of lacking coordination or feeling off-balance. Dr. Dweck explains, “Water retention is a frequent complaint during perimenopause, and joint stiffness can contribute to clumsiness.”

Are There Any Long-term Complications of Dizziness During Menopause?

Generally, the good news is that menopausal dizziness tends to subside after menstruation ceases, as hormone fluctuations stabilize. Dr. Dorr reassures, “In general, menopause symptoms decrease over time.” However, it’s important to note that unsteadiness can lead to accidents, increasing the risk of falls and bruises. Estrogen deficiency may also cause thinner skin, which can exacerbate bruising.

How to Reduce Menopause-Related Dizziness

So, how can one regain balance during menopause? Implementing the following strategies may help diminish dizziness:

Don’t Skip Meals or Snacks

Prioritize high-quality, nutritious meals and snacks to prevent feelings of dizziness. Maintaining a balanced diet of whole grains, lean protein, healthy fats, and produce can provide the fuel you need to feel steady.

Stay Hydrated

With symptoms like hot flashes and night sweats, you likely lose some water each day, leading to dehydration, which can worsen steadiness. Dr. Dweck states, “Dehydration results in lower blood pressure, which can cause dizziness, especially upon standing.” Aim to consume 11.5 to 15.5 cups of fluids daily, through beverages and water-rich foods.

Get Plenty of Sleep

Adequate rest is crucial for managing dizziness and other menopause symptoms, which may necessitate improving your sleep hygiene. Consider cooler bedroom temperatures, reducing screen exposure at night, and avoiding alcohol to enhance sleep quality.

Calm Anxiety and Stress Responses

Research indicates that lightheadedness is associated with anxiety, meaning managing these feelings may help improve steadiness. Engage in mindfulness activities, including guided meditations and gentle yoga. Clinically studied supplements such as ashwagandha may support relaxation; however, consult your healthcare provider before trying new supplements.

Consider Hormone Therapy

Hormone therapy, through supplemental estrogen, can effectively alleviate menopause symptoms including hot flashes and joint pain, which may potentially reduce dizziness. A 2017 study showed individuals undergoing estrogen therapy reported significantly lower instances of dizziness.

Dr. Dorr mentions, “Safe and effective hormone therapy can enhance quality of life and overall health.”

When to See a Healthcare Provider

If dizziness becomes a daily occurrence, consulting with your healthcare team is advisable. Dr. Dorr emphasizes, “Always seek medical advice when symptoms are affecting your life and routines.” Given that dizziness may stem from various diagnoses, it’s crucial to address the underlying causes with your provider, who can suggest suitable treatment options.

This may include lifestyle changes that significantly improve both balance and overall well-being during the menopausal journey.