Light headed and dizzy

The last couple of days I have felt quite light headed and dizzy, especially when I stand up. At my fitness test last week at the gym the trainer said my blood pressure is low but nothing to worry about as at that time I wasn't feeling dizzy etc.

I'm wondering what I can do to prevent this feeling - My diet is generally good, but for the last two weeks I have been far more disciplined so I'm not sure if it's food related or not. I eat oats and dried fruit for breakfast, a couple of pieces of fruit mid-morning, a big bowl of chunky veggie and legume soup for lunch plus more fruit, carrots and some nuts & seeds mid-afternoon, more soup or a big veggie salad with beans, rice/quinoa/couscous for dinner, then normally a cup of decaf tea with soy milk. I take a multivitamin and an iron supplement everyday - I'm a vegan and I know I need my iron!! I walk/run to work (30/15mins) most days plus a pilates dvd at home or a class at the gym in the evenings (have also started a weights program that I do on days I'm not going to a class).

Am I pushing my body too hard? I am slightly overweight according to BMI (25.3) and with 29% body fat I am certainly not a waif! Any advice would be much appreciated  ^_^

You know, I had that problem for YEARS.  After reading a ton of stuff on here and elsewhere, I finally decided that it was due to my blood sugar.

I absolutely love fruit, but I've discovered that if I eat it late at night, it spikes my blood sugar, and I feel very weak/dizzy in the morning.

What I've done that really helps, is try to avoid high GI foods, and if I don't want to do that, then I at least make sure that each meal is at least somewhat balanced.  So, for example, for my 4:00 snack, I'll be having a nectarine like I normally would, but I'm going to pair it up with some nuts so I get some protein and fat at the same time.

What does your overall fat-protein-carb balance look like?

Edit:  Also, through my self-diagnosis, I also spoke to my doctor, and had several blood tests.  Although my iron was a little low, in addition to my blood pressure, he said I should not be concerned by either, and they should not be causing dizzyness.  I noticed that the majority of my problems were in the mornings, and while standing.  I still think it could be a combination of a number of things, but adjusting my fat-protein-carb balance seems to have helped, because I haven't had a spell in months.

Low blood pressure is a biggy in relation to dizziness. I have a low BP and I still get dizziness no matter how much I eat of what. =__=

Your regimen doesn't sound too gruelling - but Gods, if you EVER get dizzy working out make sure you stop the session immediately - and you sound like you have a good, sensible diet. If it were down to blood sugar your carbs are by-and-large low GI, so they'd be controlling that. I agree with kaffwynn on having high GI foods with something low GI to make sure it's evened out when you do, but as you've commented on your BP being low already I would initially think it to be that.

If you're concerned, ultimately, your doctor is your best bet. Have them check your BP and mention the trainer that assessed you said it was low but you'd like a second opinion and make mention of your dizzy spells. Good luck!

Anemia seems to be a possibility. You could go to your primary care physician and get a CBC (complete blood count) done. Iron deficiency is a very common cause of anemia, but if you are taking regular supplements, then you probably don't have an issue with this unless you consistently have heavy periods. Considering the fact that you are vegan, it sounds likely that you could have a vitamin B12 deficiency anemia. A vit B12 deficiency usually takes years to become significant enough to show symptoms, and it is pretty common among veg*ns. Again, if this is a concern that you have, make an appointment with your doctor to have this checked.

Wow - thanks for the speedy replies!

I have been wondering about B12 but wasn't exactly sure what it does...ignoramus! There is a yeast based spread here in New Zealand called Marmite which has a high amount of iron and B12 in it. I used to eat a lot of Marmite on toast but since cutting down my bread intake I hardly ever eat Marmite anymore, and I did wonder if this was contributing to the problem. Maybe I should start eating it by the spoonful...!

As for my fat-protein-carb intake, kaffwyn, I am a habitual eater so the diet above is what I eat basically everyday!! haha, boring yet reliable! If I eat out I will have a salad or some kind of veggie panini/sandwich, but I have seriously cut down on breads/pastas/cereals as I find I have no self-control! Maybe not enough non-fruit carbs? With protein I eat a lot of beans/legumes/seeds to try and get enough as I don't have meat or dairy, and with fats - well, again, nuts? Also the odd avocado and soya oil addition to salad etc.

Would Marmite be good with raw veggies?  I've only had it as a hot drink, a spoonful mixed in hot water, but that was years ago at the home of a British neighbor.

This happens to me every day. It's low blood pressure. It's especially bad for me in the morning or when I've been sitting for a while. I'll stand up and then have to hold onto a chair or something! There aren't any negative side effects of low blood pressure besides that--not like having high blood pressure, so I just deal with it and am glad it isn't a serious problem!

something you can do to boost your blood pressure is make sure you're drinking plenty of water.  Low blood pressure can be an issue if you pass out -- so it's not something to totally ignore. 

Any anemia (iron, or b12 (also called pernicious anemia)) wouldn't cause dizziness, more like fatigue and weakness.   Your multi-vit should cover your B12 -- there are special Vegan formulations -- maybe you should look into that. 

If you've had all of your labs checked everything is good -- keep on your routine. 

Claire: ... you've... DRUNK Marmite? o__o That sounds so wierd! I personally love Marmite as a marinade, though.

To the OP: As you're vegan: try marinading tofu in Marmite. I usually do it with chicken but that's not a possibility for you. xD But as axonic said, I don't think dizzy spells are related to either kinds of anemia. And remember to try and vary up your diet! I know there are lots of vegans with superb recipes in the Vegetarian forum and elsewhere - I get so tempted by their menus, but I can't go anywhere as far as veganism myself given my personal situation. And carbs aren't the enemy when you've got portion sizes to fend them off with. :D