Sit comfortably with your back straight.
Inhale slowly through your nose, drawing the air into your abdomen.
Hold your breath for 3 seconds.
Exhale slowly through your mouth.
Repeat 5 times, morning and night.
This type of breathing helps to:
Better oxygenate the brain.
Relax the nervous system.
Reduce the feeling of heaviness in the head.
Cause 1: Ear, neck, and heart out of sync
The body as an orchestra
In many cases, persistent dizziness is not due to a single cause, but rather to a lack of coordination between three systems:
Inner ear: informs the brain of the body’s position.
Neck: communicates how the head is oriented.
Heart and circulatory system: send the blood necessary for all this information to function.
When one of these systems fails or is delayed, the brain receives contradictory messages. This can lead to:
Constant imbalance.
A feeling of walking on air.
Mental and physical fatigue.
Three Pillars for Restoring Harmony
Good Daily Hydration
Pure water throughout the day, unless otherwise advised by a doctor.
Tension-Free Neck
Gentle stretches, correct posture, and adequate rest.
Care for Your Heart and Circulation
A diet rich in natural foods such as garlic, oats, nuts, fruits, vegetables, and oily fish.
Moderate physical activity adapted to each individual.
With several weeks of consistent habits, many people notice:
Less dizziness.
Greater mental clarity.
More confidence when walking and standing up.
Simple Daily Routine to Reduce Dizziness and Headaches
Upon Waking
Before getting up, move your feet in circles and gently flex your legs.
Sit on the edge of the bed and take a few deep breaths.
Drink a glass of water; you can add a few drops of lemon.
At breakfast
Always include a source of protein: plain yogurt, boiled eggs, low-sodium cottage cheese, or oatmeal with nuts.
Avoid eating only white bread, cookies, or sugary drinks for breakfast.
During the day
Drink water at regular intervals.
Take 5 minutes to stretch your neck and shoulders.
If possible, take a short walk outdoors; sunlight and movement activate your internal balance.
At night
Practice deep breathing exercises before going to bed.
Avoid heavy or late dinners, which can disrupt sleep and affect blood pressure.
Conclusion: Dizziness is a sign, not a death sentence. Dizziness and a heavy head in older adults are not necessarily a “normal” part of aging. In many cases, they are a warning sign of:
Dehydration.
Circulation problems.
Neck tension.
Inner ear problems.
Unstable blood sugar.
Stress and poor breathing.
Or a combination of several factors.
The key is to listen to your body, observe when symptoms appear, and make small, consistent changes over time. With good habits, it’s possible to largely regain balance, mental clarity, and confidence while walking.
