Dizziness during pregnancy can be alarming, but is actually fairly commonplace.
Occasional feelings of lightheadedness or being about to faint without actually fainting is most often related to the pooling of blood in the lower body from circulatory changes, but can also be caused by:
Pressure of the enlarging uterus on maternal blood vessels
Warm or overcrowded environments, especially if one is overdressed
Exposure to toxic agents, including some medications
Low blood sugar
Not enough fluids
Hyperventilation
Sunstroke
Eye strain
Anxiety
How to Avoid Dizziness During Pregnancy
Some amount of dizziness during pregnancy may be unavoidable, but following the suggestions below will likely reduce the frequency and intensity. Try to note any patterns that provoke your dizziness so that you can implement preventative measures.
POSITIONAL DIZZINESS
Avoid sudden positional changes by making gradual adjustments. Avoid prolonged periods of standing by taking periodic rest breaks. Prolonged periods of sitting (for example at work or during travel) should be interrupted by getting up every few hours to stretch and do some moderate form of exercise like marching in place or taking a brisk walk wherever possible.
In later pregnancy, if you feel lightheaded while flat on your back, stick to side-lying positions.
NUTRITIONAL DIZZINESS
Going too long without quality food or drink can cause a person to feel light-headed, but best not to overstuff yourself either. Eat smaller, more frequent meals and light snacks that include:
Organic fresh fruits and vegetables
Nuts and nut butters
Beans
Seeds
Organic tofu and tempeh
Whole eggs
Whole grains
Whole raw organic dairy (goat or sheep is best)
Beef, poultry, wild game, and lamb
Fish from non-polluted waters (like wild Alaskan salmon)
Remember to drink lots of fluids. Aim for at least 64 ounces per day, between meals, ideally at least 20-30 minutes before or 2 hours after you eat. Opt for filtered spring or well water, or herbal tea. For more details, check out a previous blog on my suggestions on what to eat in pregnancy.
Make sure you are taking whole food prenatal vitamin and mineral supplements, and herbal iron as advised if your iron levels are low. Most of the supplements and herbal remedies I recommend are available on my customized online holistic apothecary. Find the best supplements that have gone through my thorough screening process there. Look in the category for lightheadedness or search them individually. My online dispensary is a convenient way for you to purchase my hand-picked, professional-grade, whole food supplements and other natural health products. Ordering is simple, and the products will be shipped directly to your home or work within a few days.
Avoid caffeine, sweetened drinks and heavily processed foods, especially those with lots of sugar and/or refined white flour. Although they can give you a quick “fix,” a quick drop in blood sugar usually follows, resulting in more dizziness. Processed foods that contain certain additives and chemicals, like MSG, also cause dizziness in sensitive individuals.
MEDICATIONS
Avoid medicating yourself without first consulting your healthcare provider. Many medications – even those sold over-the-counter – have a side effect of dizziness.
When Dizziness Occurs
Dizziness during pregnancy most commonly occurs:
After eating a large meal
After a long interval without food, drink, or rest
When eating white flour, refined sugar foods, or fruit without a protein and or fat
When feeling overheated
Upon quickly rising from a sitting or lying position
Warm, stuffy or crowded places can cause the sensation of dizziness in pregnancy. If you find yourself in such situations, loosen or remove a layer of clothing and/or get some fresh air and sun by going outside or sitting near an open window. Wearing support stockings may also help.
Try to increase circulation to your head by lying down with your feet elevated. Do this by assuming the yoga position viparita karani or - ‘legs up the wall’, a wide child’s pose, or do any yoga inversion with your head lower than your heart. Modify your exercise or yoga practice as needed, and get out of poses slowly and with care.
If you are at work, try sitting or kneeling down with your head between your knees until the dizziness passes. Splash some cold water on your face and, if available, rub some oil of peppermint, orange, citrus blend or lavender under your nose so you can breathe in the strong refreshing smell. Cup your hands over your nose and mouth for a few minutes as you take some slow deep breaths.
Practice breathwork. Sit in a comfortable position sitting with your back straight or lying down and begin with with simple awareness of your natural breath for a few minutes. Get curious about it as you inhale, as you exhale, and even note the pauses in between.
When ready, take a deep diaphragmatic breath, by inhaling deep into your belly, expanding your ribs and chest. Really stretch the inhale to your fullest capacity. Then take a huge automatic sigh of relief on the exhale, while consciously relaxing all tension. Keep up the deep breathing, and release more with each exhalation.
Send breath and its healing energy up to your head when you exhale. Stay very calm, present, and mindfully focus on all the details of your sensations without a mental story about them, without resisting and fighting with what is, which makes it worse. Practice consciously embracing and even intensifying the sensations, which actually helps alleviate it. See this as an opportunity to train yourself to surrender and relax with discomfort. It is great practice for labor and life.
To help you learn deeper diaphragmatic three tiered breathing, place your hands on your belly, and concentrate on breathing into them.
Exhale slowly through your mouth with an audible sigh.
Inhale deep into your belly for a count of 4 or 5. Imagine a pump expanding your abdomen and lower back, causing you to inhale, then allows your ribs to expand with air, then your upper chest to rise towards your collarbone and shoulders.
For a count of 4 to 5, slowly release your breath through your mouth in the same order as the inhale - from abdomen to ribs then upper chest. Let go and relax more each time you exhale.
Repeat this cycle for a total of 8 times or at least a few minutes.
Play with ratios and see what feels better to you in different situations. First try keeping the length of inhale and exhale the same as explained above. Then try extending the exhale. Inhale deeply into your belly as above, for a count of 3 or 4, then double the exhale to a count of 6 or 8. While breathing in this way, again focus on internal sensations, surrendering and relaxing deeper with each exhalation. Repeat for several cycles for at least a few minutes.
Practice regularly the form of breathwork that helps you the most. If you need guidance mastering your breathwork or want to learn conscious connected breathing that is sure to increase energy, vitality and well-being, schedule a session with me.
Please call your healthcare provider if you actually pass out, if your dizziness is severe, frequent, or not responsive to these suggestions, or if you feel like the room is spinning or moving. After other more serious conditions are ruled out, consider consulting a professional homeopath for a safe natural remedy specific to your symptoms. For more personalized holistic and comprehensive guidance schedule a consultation with me.
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