While many tend to ignore feelings of lightheadedness or dizziness, it’s crucial to pay attention to the same as they can be signals of certain other health conditions. According to Garima Goyal, a dietitian, “The feeling of dizziness without any medical condition can also be attributed to a drop in blood pressure.”
Sharing how your diet can play a crucial role in managing these symptoms, she added, “If these episodes occur frequently in a normal healthy person, a high carbohydrate and electrolyte-rich snack is needed, such as an apple or a banana or lemon juice. The usual parameter is the rule of 15:15 which means eating or drinking a snack with 15 grams of carbohydrates and waiting for 15 minutes. A healthy person recovers on his own by this time but if you are a diabetic, check your blood sugar levels after consumption.”
Further, she listed various foods that you can incorporate into your diet to easily recover from a dizziness episode, and gain back your energy and stability.
Glucose: Add 3 teaspoons (1 tablespoon) of glucose to a glass of water and feel energised in less than 15 minutes. “Glucose is the form of energy that is directly absorbed by the brain cells. It has been proven that even the consumption of glucose before exercise helps to avoid dizziness episodes after exercise,” Goyal said.
Water: Sometimes, dehydration may cause dizziness and having a glass of water solves it all. “Hydrating the body well enough is of utmost importance.”
Apple sauce: Apple sauce refers to the purée of apples. Rather than fresh fruits, sweetened or unsweetened apple sauce raises blood sugar more quickly, the expert shared. “Apple sauce has a glycemic index of 53 while that of apple is 38. Eating a teaspoon of apple sauce for balancing out your blood sugar levels is a healthy suggestion. Also, it contains various minerals that help in alleviating dizzy episodes.”
Leafy greens: Anaemic women tend to have more dizziness episodes. So, having iron-rich foods such as green leafy vegetables is recommended.
Raisins: Having a handful of raisins can work as an energy-boosting snack.
Banana: Being high in carbohydrates and having a high glycemic index, bananas will help in recovering from a dizzy state quickly as it is a good combination of potassium as well as sugar.
Yoghurt: A fruity yoghurt with berries and nuts helps shoot up one’s energy, especially for those with reactive hypoglycaemia. “In addition, it adds protein, calcium and other immunity-boosting components to the diet,” the nutritionist said.
Sweet potatoes: It is a great snacking option as its low glycemic index keeps sugar levels stabilised for a long period of time.
Here are some other tips, as shared by Goyal.
*Have small but frequent meals every 2-3 hours as long gaps between meals may be the cause.
*Eat a well-balanced diet with proportionate amounts of fruits, vegetables, whole grains, lean protein and fibre. Every food group in moderation plays a role in keeping the body in balance.
*Limit the intake of caffeine as it may cause hypoglycaemic symptoms or may raise blood pressure, leading to lightheadedness.
*Avoid alcohol because if you drink without eating, sugar levels in the body may drop.
*Avoid high-sugar foods to limit blood glucose dips.
*Choose foods with a low glycemic index to avoid sudden sugar dips or shoot-ups.
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