Dizziness During Menopause: Causes, Symptoms, & Relief Strategies

Between 15% to 20% of adults experience dizziness every year.⁽¹⁾ However, women are affected more often than men. Lightheadedness, disorientation, and unsteadiness are common symptoms during menopause. A study conducted in Japan found that more than 35% of women in perimenopause and postmenopause reported feeling dizzy at least once a week.⁽²⁾In addition to disrupting daily life, menopause-related dizziness can increase the risk of falls or dehydration from vomiting. Fortunately, certain lifestyle changes can help manage dizziness in menopause and reduce associated risks.

When does menopause-related dizziness occur?

Dizziness is common during perimenopause, the transitional time between a woman's first irregular period and one year after their final period.⁽³⁾⁽⁴⁾ This stage typically lasts about three to five years.⁽⁵⁾ However, dizziness is not isolated to perimenopause; lightheadedness or feeling like the room is in motion can persist throughout menopause. In the United States, women typically enter menopause around the age of 52, though this can vary depending on genetic, environmental, and sociodemographic factors.⁽⁶⁾⁽⁷⁾ Some women may also find that perimenopause dizziness or menopause dizziness occurs in response to certain triggers.

What causes menopause-related dizziness?

The cause of menopause-related dizziness isn’t entirely understood, but it may be influenced by factors such as the following:

• Hormonal Fluctuations: Estrogen is a key player in the body’s vestibular system, the part of the central nervous system responsible for maintaining balance.⁽⁸⁾⁽⁹⁾ The drop in estrogen levels during menopause may interfere with balance and spatial awareness, leading to dizziness. Hormonal fluctuations during this time have also been linked with vertigo or spinning sensations due to vestibular dysfunction.^(8)(10) The decline in estrogen and progesterone levels may also worsen vertigo symptoms in menopausal women who experience migraines.⁽⁸⁾

• Decreased Blood Flow: Changes in blood flow to the brain occur as women go through menopause.⁽¹¹⁾ One study found that cerebral blood flow decreased in postmenopausal women during sudden hot flashes, which may cause them to feel faint.⁽¹²⁾

• Anxiety: Many women experience increased anxiety during menopause. Peri- and postmenopausal women with anxiety may be more prone to dizziness.⁽²⁾ Researchers also suggest that emotional distress can trigger or worsen vertigo symptoms.⁽⁸⁾

Symptoms of Menopause Dizziness

Menopause dizziness can feel different for everyone. Some women may experience more severe bouts of dizziness, while others may not feel dizzy at all. Common symptoms of menopause dizziness include the following:⁽²⁾⁽⁸⁾

• Lightheadedness

• Feeling faint

• Spatial disorientation

• Spinning, swaying, or tilting sensations (vertigo)

• Feeling off-balance or unsteady

• Difficulty concentrating

Finding Relief from Menopause Dizziness

Here are some daily strategies that may help minimize dizziness during menopause:

• Staying Hydrated: Hormone fluctuations during menopause may increase thirst, and dehydration can lead to dizziness.⁽¹³⁾ Drinking plenty of water each day can help prevent menopause dizziness.

• Rising Slowly: Sudden changes in head elevation may trigger temporary vertigo symptoms, known as benign paroxysmal positional vertigo (BPPV).⁽⁸⁾ BPPV can affect individuals of any age, though it’s most often seen in people between the ages of 50 and 70.⁽¹⁴⁾ Although the exact cause of BPPV is not fully understood, hormonal changes during menopause may disrupt inner ear function, which helps regulate balance. These bouts of dizziness do not usually last long, but rising slowly from a seated position (or lowering the body gradually into a reclined position) may reduce the likelihood of getting dizzy.

• Managing Stress: Journaling, yoga, and meditation are effective stress-reducing activities that can help manage menopause dizziness related to anxiety. Regular exercise can also help reduce stress and improve physical health. Research suggests that physical activity supports the mental well-being of perimenopausal women and other adults in midlife.⁽¹⁵⁾

• Regulating Blood Sugar: People with diabetes undergo treatment to maintain stable blood sugar levels. For those without diabetes, blood sugar levels begin to dip when hungry. Eating regular meals throughout the day during the menopause transition may protect against dizziness caused by low blood sugar from an empty stomach.

• Identifying Triggers: Keeping a written or digital log of when dizziness occurs can help identify potential triggers to avoid. Common triggers that may worsen dizziness include certain foods, hot temperatures, and traveling by car, which can lead to motion sickness.

• Getting Plenty of Sleep: Lack of sleep can exacerbate dizziness, and many women experience difficulty sleeping during the menopause transition.⁽¹⁶⁾ Keeping the bedroom cool, maintaining a regular bedtime, and moderating caffeine intake can help promote better sleep. If sleep disturbances are caused by symptoms like night sweats or hot flashes, it’s advisable to consult a doctor about treatment options.

• Consulting a Doctor: Individuals experiencing dizziness should speak with their doctor, especially if it’s frequent or severe. While occasional dizziness is common, it can also be a sign of a health condition like Ménière’s disease or a heart issue.^(17)(18) Dizziness can also increase the risk of dangerous falls. A healthcare provider can help determine the cause of dizziness and rule out any underlying health problems.

Treatment Options for Managing Menopausal Dizziness

The following medications and supplements may help relieve menopausal dizziness:

• Hormone replacement therapy may be recommended to manage menopause symptoms. This treatment restores hormones lost during the menopause transition, like estrogen, progesterone, and testosterone.

• Ginger is a natural remedy known to help relieve mild nausea, vomiting, and motion sickness symptoms like dizziness.^(19)(20) Used by cultures around the world for thousands of years, this plant is believed to offer numerous health benefits. It comes in various forms, like ground ginger, powdered ginger, and ginger tea and is generally considered safe in normal amounts.^(19)(21) However, there is no concrete evidence to suggest that ginger is an effective treatment for menopausal dizziness. Most research on ginger’s medicinal properties has focused on its potential benefits for nausea or vomiting in relation to pregnancy. Research findings have also been mixed regarding its effectiveness in relieving motion sickness.

• Black cohosh is a supplement commonly used to alleviate menopause symptoms, particularly hot flashes.⁽²²⁾ However, studies on its effectiveness are limited. Due to a lack of consistent evidence regarding its benefits and the potential risk of serious side effects, including liver problems, it’s important to consult a doctor before starting black cohosh or any other medications or supplements. 

It’s also important to note that some medications may cause dizziness as a side effect. This includes blood pressure medications like ACE inhibitors, beta-blockers, and vasodilators.⁽²³⁾ Vertigo has also been associated with certain antibiotics and anticonvulsant drugs.⁽¹⁾ Individuals should discuss possible medication adjustments with their doctors to help reduce menopausal dizziness.

Experiencing dizziness during menopause? Discover if HRT is right for you.

If you’ve entered the menopause transition and are struggling with dizziness, you don’t have to suffer in silence. Take our brief menopause quiz to see if you’re an eligible candidate for HRT. Get started with Winona to take the first step toward feeling better.