Understanding the Symptoms of Orthostatic Hypotension
Before treating the issue, you must recognise it. Unlike vertigo (the sensation of the room spinning), OH usually feels like:
- Lightheadedness or “faintness” immediately after sitting up or standing.
- Blurred vision or “seeing spots.”
- Generalised weakness or “buckling” of the knees.
- Confusion or a brief loss of orientation.
Natural Strategies to Manage Dizziness
Managing dizziness often involves lifestyle adjustments that support the body’s circulatory system without the immediate need for heavy sedation or medication.
1. Hydration and Blood Volume Support
Dehydration is the leading “hidden” cause of dizziness in the elderly. Low fluid intake leads to lower blood volume, making blood pressure drops more likely.
- The Goal: Aim for 6–8 glasses of water daily, unless otherwise restricted by a kidney or heart condition.
- Action Point: Use a marked water bottle to track intake throughout the day.
2. The “Three-Stage” Rising Method
Rapid transitions are the enemy of orthostatic stability. Encourage your loved one to move in stages:
- Stage 1: Sit up slowly in bed and wait for 60 seconds.
- Stage 2: Dangle the feet over the side of the bed for another 60 seconds.
- Stage 3: Stand up while holding onto a stable piece of furniture.
3. Dietary Adjustments
Digestion diverts blood flow to the gut, which can cause “postprandial hypotension” (dizziness after eating).
- Tip: Serve smaller, more frequent meals rather than three large ones.
- Tip: Limit alcohol, especially before standing, as it dilates blood vessels and worsens pressure drops.
Also read: 20 Healthy Meals for Seniors | Easy to Eat and Digest Guide
5 Essential Exercises to Alleviate Dizziness
These exercises are designed to improve “venous return”—the process of muscles pumping blood back up toward the heart and brain.
1. Ankle Pumps (The Calf Pump)
This should be done before the senior even attempts to stand up.
- How-To: While lying flat or sitting, flex the feet up toward the shins, then point them down.
- Frequency: Repeat 15–20 times. This “primes” the calf muscles to push blood upward.
2. Seated Knee Extensions
This engages the quadriceps, the largest muscle group in the lower body.
- How-To: While seated in a sturdy chair, slowly straighten one leg out in front, hold for 3 seconds, and lower it.
- Frequency: 10 repetitions per leg.
3. The “Isometric Squeeze”
Isometric exercises can temporarily raise blood pressure, preventing the “drop” when standing.
- How-To: Right before standing, have the senior cross their legs and squeeze their thigh muscles together, or squeeze a small rubber ball in their hands.
- Why it works: It increases systemic vascular resistance.
4. Marching in Place (Seated)
If your loved one feels steady while sitting but dizzy when standing, seated marching can help.
- How-To: Lift the left knee toward the chest, lower it, and then lift the right.
- Frequency: Continue for 30 seconds to get the heart rate up slightly before rising.
5. Standing Heel-to-Toe Raises
Note: This must be done while holding onto a kitchen counter or a sturdy grab bar.
- How-To: Slowly rise up onto the toes, hold for a second, then rock back slightly onto the heels.
- Why it works: This strengthens the proprioceptive system (balance sensors) and improves circulation.
If you feel that 1st Focus Homecare is a company you can trust, please contact our office on 0131 510 7878, where we can discuss your care needs. If we can help you or your loved one, we can arrange to meet you in person at your home to assess your care needs. Once an agreement is in place with you privately or via the local council, we will build you a care and support plan and agree on a start date.
When to Seek Professional Support
Dizziness is not just a physical sensation; it is a safety risk. If your loved one is struggling with dizzy spells, it often indicates that they require a higher level of supervision to prevent life-changing falls.
Home Safety Tools for Dizziness:
- Compression Stockings: These help prevent blood from pooling in the lower legs.
- Shower Chairs: Dizziness is often triggered by the heat and steam of a shower.
- Smart Fall Sensors: Wearable tech that alerts family if a faint occurs.
How 1st Focus Homecare Can Help
Managing orthostatic hypotension requires patience, monitoring, and a constant eye on safety—something that can be exhausting for family members to manage alone.
Whether your loved one needs help navigating their “Three-Stage” rising routine in the morning or requires 24/7 live-in support to ensure they never have to face a dizzy spell alone, we are here to help.
For more information on our daily and live-in care services, Call Amy at our office on 0131 510 7878
1st Focus Homecare Newsletter
Join our newsletter to keep up to date with all the news related to elderly care in Edinburgh. Our newsletter is sent out weekly and contains news and tips on healthy living and healthy eating for the elderly.
We have a great library of posts that are shared on our news page with helpful tips for individuals and families who are looking for homecare in Edinburgh.
