This Menopause Symptom Could Be Making You Dizzy

Hot flashes, mood swings, and night sweats are practically synonymous with menopause but if you’ve been feeling unusually dizzy or unsteady on your feet, you’re not imagining things. Dizziness is a lesser-known but surprisingly common symptom of perimenopause and menopause, affecting about 1 in 4 people going through this hormonal transition.

While this might sound concerning, most menopause-related dizziness is temporary and manageable. Still, it helps to understand what’s really going on in your body and how to regain your balance.

Why Menopause Can Leave You Feeling Dizzy

Hormonal fluctuations are at the root of many menopause symptoms, and dizziness is no exception. As estrogen, progesterone, and testosterone levels shift, they affect multiple systems in the body, leading to symptoms that can feel both physical and psychological.

Here’s how menopause can throw off your balance:

• Blood vessel changes: Lower estrogen levels affect your vasomotor system, which regulates blood flow. This can lead to vascular instability, triggering hot flashes and dizzy spells.

• Poor sleep: Night sweats, stress, and restless legs can disrupt sleep, and sleep deprivation can impair your coordination, memory, and equilibrium.

• Glucose fluctuations: Hormonal changes impact how your body regulates insulin and blood sugar, sometimes causing drops that leave you lightheaded or shaky.

• Low iron levels: Heavier or more frequent periods during perimenopause can lead to iron deficiency anemia a common cause of dizziness and fatigue.

• Joint stiffness and bloating: Swelling and inflammation are common during menopause and can physically impact your sense of balance and coordination.

According to OB/GYN Bruce Dorr, MD, and reproductive health expert Alyssa Dweck, MD, dizziness during menopause is one of over 100 recognized symptoms related to hormonal decline. Thankfully, it usually improves as hormone levels stabilize post-menopause.

How to Reduce Dizziness During Menopause

While you can’t stop hormonal shifts entirely, you can support your body through the transition. Here’s how to help prevent or minimize dizzy spells:

Eat regular, balanced meals

Skipping meals can lead to low blood sugar and contribute to feeling lightheaded. Prioritize whole grains, protein, healthy fats, and fiber-rich veggies to stabilize energy levels throughout the day.

Stay well-hydrated

Dehydration especially from hot flashes and night sweats can lower blood pressure and affect your balance. Aim for at least 11.5 to 15.5 cups of water per day, including fluids from water-rich foods like cucumbers or watermelon.

Prioritize quality sleep

Poor sleep doesn’t just leave you tired it affects your equilibrium. Improve sleep hygiene by lowering room temperature, limiting screen time before bed, and skipping evening alcohol.

Calm your nervous system

Anxiety can amplify feelings of dizziness. Breathing exercises, gentle yoga, and mindfulness practices can ease your body’s stress response. You might also explore supplements like ashwagandha or flower pollen extract just be sure to consult your provider first.

Consider hormone therapy

Estrogen therapy has been shown to reduce several menopause symptoms including dizziness for those who are good candidates. A 2017 study found that hormone therapy users had significantly fewer balance-related symptoms than non-users.

When to Talk to a Doctor

Occasional dizziness is common during perimenopause, but if it becomes frequent, intense, or impacts your daily routine, it’s worth checking in with your healthcare provider. Dizziness can also be a sign of other medical issues unrelated to hormones, so getting a proper evaluation is important.

Your provider can help pinpoint the cause and recommend a personalized plan whether that’s lifestyle adjustments, iron supplements, hormone therapy, or further testing.

The Bottom Line

Menopause can be a rocky journey but it’s one your body is designed to navigate. Feeling dizzy or clumsy might be unsettling, but it's often a normal response to hormonal shifts. The good news? With the right strategies and support, you can regain your footing both physically and emotionally.

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