Cover Tips on managing vertigo and how to reduce fall risks and injuries (Photo: Getty Images)
Tips on managing vertigo and how to reduce fall risks and injuries (Photo: Getty Images)
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While vertigo can be challenging, it doesn’t have to define your life. Here’s how you can better manage it and prevent falls
Experiencing vertigo is when you or the environment around you are moving or spinning. While it may be barely noticeable for some, it can be so severe that you find it difficult to keep your balance, thus making doing everyday tasks challenging. However, vertigo, dizziness, and balance-related problems are more common than you think, especially in adults, though it varies from person to person.
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Vertigo can develop suddenly and last for a few seconds or much longer. It’s disorienting and potentially dangerous as it significantly increases the risk of falls and therefore, injuries. Managing vertigo and taking steps for fall prevention is crucial for maintaining independence and overall well-being.
What is vertigo?
Above An explanation of the causes of vertigo
Vertigo is often caused by problems in the inner ear, which plays a vital role in maintaining balance. Conditions such as Benign Paroxysmal Positional Vertigo (BPPV), Meniere’s disease, or vestibular neuritis can trigger vertigo episodes. Sometimes, vertigo can also be a symptom of other health issues, including migraines or certain medications.
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How to manage vertigo?
Above Your doctor may recommend taking medication for managing your vertigo (Photo: Getty Images)
Your doctor may recommend taking medication for managing your vertigo (Photo: Getty Images)
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The first step in managing vertigo is to consult a healthcare professional and seek medical advice. They can help you determine the underlying cause and recommend appropriate treatment options, which may include medication to alleviate symptoms, physical therapy, or specific exercises.
They may recommend vestibular rehabilitation, which is a specialised form of physical therapy that will help train your brain to compensate for balance problems. It typically involves exercises to improve gaze stability, balance, and gait.
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For BPPV, specific head movements can help relocate displaced crystals in the inner ear, often providing immediate relief.
Making certain lifestyle changes can also help you manage your symptoms such as staying hydrated, avoiding triggers like sudden head movements, getting adequate sleep, and managing stress through relaxation techniques.
What can you do to reduce fall risk?
As aforementioned, the symptoms can be severe when dealing with vertigo. It’s particularly worrying if you live alone so taking steps to prevent falls and injuries is paramount. From home modifications to using technology, here are some ways to help you stay safe.
Be sure to remove any tripping hazards at home like loose rugs and instead, use non-slip mats. Similarly, wear shoes with non-slip soles. Install handrails where falls could be potentially dangerous such as on staircases and in bathrooms. Use a shower chair or bath bench in your bathroom if needed.
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Change up your exercise routine by engaging in balance-improving exercises like tai chi or yoga. Strengthen your core and leg muscles to improve stability, and practise standing on one foot while holding onto a stable surface.
Above Exercises to manage vertigo, courtesy of Dr. Justin Lin of Rehab and Revive
Stay mindful and move slowly, especially when getting up from your bed or changing positions. Don’t rush. Take your time and sit on the edge of the bed for a moment before standing up. Pay attention to your surroundings and don’t multitask while walking—that message on your phone that needs replying can wait.
Dehydration can worsen vertigo symptoms and increase fall risk so drink plenty of water. As well, be sure to stay nourished by maintaining a balanced diet rich in vitamins and minerals.
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For those who live alone, educate those around you—family, friends, and even your neighbours if you must. Educate them on how to assist you during a vertigo episode. Finally, consider wearing a medical alert device, have your nearest or most important contacts on your speed dial, or use smartphone apps such as uFallAlert that are designed to detect falls and alert emergency contacts.
Above uFallAlert detects a fall and sends a notification/message via email/SMS to your designated emergency contacts with GPS location information
Managing vertigo and reducing fall risk is an ongoing process, so you must be consistent in your efforts. Setbacks will happen, but don’t let those discourage you. More importantly, always work closely with your doctor or healthcare team. Being proactive and implementing the right management techniques and fall prevention strategies will not only enhance your safety but also boost your confidence in navigating daily life.
Stay steady, stay safe, and keep moving forward.
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Lainey was the Digital Director of Tatler Malaysia. When not whiling away the hours watching documentaries, the latest K-drama, or reruns of Friends, she can be found indulging her wanderlust by stalking travel platforms or feeding her obsession with music. She loves animals, running, all things social media, a good conversation over coffee or soju or wine (often rambling on if nobody pulls the brakes on her), and is an avid fan of bursting-at-the-seams laughter.
