Ever feel dizzy when standing up?

It happens quickly.

You stand up from the couch, your desk, or the car and for a moment the room shifts. Your vision dims slightly.

There’s a wave of light-headedness.

Maybe you grab the wall or pause until it passes.

Then, just as suddenly, it’s gone.

Most people brush it off.

“I must be dehydrated.”

“I stood up too fast.”

And sometimes, that’s true.

But if it’s happening regularly, your body may be signalling something more specific.

This week, let’s understand what’s actually happening in those few seconds and why dizziness on standing isn’t random at all.

The moment you stand, your body has to react fast

When you’re sitting or lying down, blood is distributed fairly evenly. The moment you stand, gravity pulls blood toward your legs and lower body. That shift reduces the amount of blood returning to your heart and temporarily lowers blood pressure.

Your brain doesn’t like that.

Within seconds, your nervous system activates. Blood vessels constrict. Heart rate increases slightly. Blood pressure stabilises. Blood flow to the brain is restored.

When this adjustment happens smoothly, you don’t notice a thing.

When it doesn’t, you feel dizzy.

It has a name (and it’s more common than you think)

That light-headed feeling is often related to something called orthostatic hypotension    - a drop in blood pressure when changing position.

In many cases it’s mild and manageable. The key is understanding why your body isn’t adjusting as efficiently as it could.

Because while dehydration is one cause, it’s far from the only one.

Is it just dehydration?

Hydration absolutely matters. Low fluid intake reduces blood volume, which makes it harder for your body to maintain pressure when you stand.

But here’s what’s often overlooked: hydration isn’t just about water.

Electrolytes, particularly sodium, help your body retain fluid within the bloodstream. If someone drinks large amounts of water but avoids salt completely, they can still experience symptoms of low blood volume.

This is especially concerning for people who:

– Exercise frequently and sweat
– Follow very low-sodium diets
– Drink significant amounts of coffee
– Live in warm climates
– Have recently been ill

In these cases, increasing water alone may not solve the issue.

Blood pressure on the lower side

Some people naturally run on the lower end of the blood pressure range. While this can be beneficial long term for cardiovascular health, it can make positional changes more noticeable.

If your resting blood pressure is already low, even a small drop on standing can produce symptoms.

You might notice:
– Feeling faint after hot showers
– Dizziness in warm rooms
– Fatigue when standing for long periods
– A preference for sitting or leaning

This doesn’t mean something is “wrong,” but it does mean your body needs more intentional support.

Iron status and oxygen delivery

Another common contributor is iron status.

Iron helps your red blood cells carry oxygen. When iron levels, particularly ferritin, are low, oxygen delivery to the brain can be less efficient. Standing up quickly then becomes a more noticeable stressor.

What’s important to know is blood tests can fall within the “normal” range while still being suboptimal for how you feel. If dizziness is persistent, iron status is worth reviewing with a doctor.

The nervous system piece

Here’s where it gets interesting.

Your autonomic nervous system, the part that regulates heart rate and blood pressure automatically, is responsible for adjusting to positional change.

If that system is under strain, the response can lag.

Chronic stress, poor sleep, illness recovery, and even prolonged periods of inactivity can affect how efficiently your nervous system regulates blood vessel tone.

Sometimes dizziness isn’t about blood volume at all. It’s about regulation.

People often describe this as:
– Feeling “wobbly” rather than faint
– Needing a second to orient
– A sense of instability rather than true blackout

What’s happening is that your body is adjusting, just not as quickly as it could.

Small shifts that make a difference

If this is something you experience regularly, there are simple strategies that often help.

First, change positions gradually. Instead of going from lying down to standing in one motion, pause briefly sitting upright. Give your system a moment to recalibrate.

Second, review hydration quality, not just quantity. Consider whether you’re drinking plenty of water but avoiding salt entirely. In some cases, modest electrolyte support can make a noticeable difference.

Third, build lower-body circulation. Calf muscles act like pumps to help move blood back toward the heart. Regular walking and light strength work can improve this mechanism.

Fourth, avoid locking your knees when standing. Subtle movement helps maintain circulation.

And finally, pay attention to patterns.

Does it happen more in the morning?

After meals?

In hot environments?

After long periods of sitting?

Patterns reveal physiology.

When to look deeper

Occasional brief light-headedness that resolves quickly is common and often manageable.

However, you should seek medical advice if you experience:
– Fainting or near-fainting episodes
– Chest pain or palpitations
– Persistent or worsening symptoms
– Neurological changes (weakness, confusion, speech issues)

Most cases are benign, but it’s always wise to rule out more serious causes if symptoms are severe or new.

The reassuring part

For many people, this isn’t a mysterious illness. It’s a combination of mild low blood pressure, suboptimal hydration balance, nervous system strain, or iron status that could use attention.

The body is remarkably adaptable.

When you support blood volume, stabilise routines, improve circulation, and reduce nervous system overload, those few unstable seconds often become far less frequent.

And perhaps most importantly, noticing this symptom early is important. It gives you a window into how well your cardiovascular and nervous systems are regulating.

Your body isn’t failing you.

It’s communicating.

Until next time, pay attention to the small signals, they often tell you exactly where support is needed.

The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Warm Lentil Spinach and Lentil Bowl with Tahini Drizzle

Ingredients:

• 1 cup brown or green lentils, rinsed

• 2 cups water or good-quality vegetable stock

• 2 handfuls baby spinach

• 1 small carrot, finely diced

• 1 small red onion, finely chopped

• 1 clove garlic, minced

• 1 tablespoon olive oil

• Juice of ½ lemon

• Sea salt (to taste — don’t skip entirely unless medically required)

• Cracked black pepper

• Tahini drizzle:

  • 2 tablespoons tahini

  • Juice of ½ lemon

  • 1–2 tablespoons warm water

  • Pinch sea salt

  Optional additions: soft-boiled egg, roasted pumpkin, or grilled chicken for extra protein.

Method

• In a saucepan, combine lentils and water or stock.

• Bring to a boil, then simmer gently for about 18–20 minutes until tender but not mushy.

• While they cook, heat olive oil in a pan over medium heat.

• Add onion, carrot, and garlic, sautéing until soft and fragrant.

• Once lentils are cooked, drain excess liquid if needed and stir through the sautéed vegetables.

• Add spinach and allow it to wilt in the residual warmth.

• Finish with lemon juice, salt, and pepper.

• Whisk together tahini, lemon juice, warm water, and salt until smooth and pourable.

• Drizzle over the warm bowl just before serving..

Lentils provide plant-based iron and steady-release carbohydrates to support stable blood sugar. Spinach adds additional iron and folate. Lemon enhances iron absorption. Tahini contributes healthy fats and minerals. A moderate amount of salt supports fluid balance and blood volume, particularly helpful for those prone to light-headedness from low pressure.