Mistake 2: Starting your day with a breakfast full of quick sugars
White bread with jam, sweet cookies, industrial juices, puffed cereals…
They look light, but they cause a blood sugar roller coaster:
- Sudden rise in glucose.
- Strong insulin discharge.
- Rapid sugar drop.
The brain, which is just “waking up,” gets a burst of energy first, and then a crash.
That feels like:
- dizziness between breakfast and mid-morning,
- blurred vision,
- Feeling of an empty or “empty” head.
After the age of 60 the response to glucose is slower and irregular, so these peaks affect even more.
What to do
- Swap out fast sugars for protein + fiber + healthy fat.
- Examples:
- natural yogurt with seeds and whole fruit,
- whole wheat bread with avocado/avocado and egg,
- Cooked oatmeal with nuts.
- Examples:
- If you like something sweet, make it after you have eaten protein and not as the only basis for breakfast.
The goal is to give the brain stable energy, not sugar bursts.
Mistake 1: Not including foods that help stabilize blood pressure
This is the most common mistake and one of the most ignored.
Many dizziness when getting up, vision that “turns off” for an instant or feeling that the floor is tilting are due to a blood pressure that is too fragile, which rises and falls easily.
This occurs when the diet is poor in:
- Potassium (banana, spinach, potato, legumes, fresh fruits).
- Magnesium (oats, pure cocoa, seeds, nuts).
- Natural sodium in adequate amounts (homemade broths, unprocessed foods), especially if you sweat a lot or take diuretics.
It’s not about eating more processed salt, but about giving the body the right minerals so that the blood vessels stay firm and the flow to the brain is stable.
What to do
- Ensure every day, even in small portions:
- 1 fruit rich in potassium (banana, orange, melon, etc.).
- 1 serving of leafy greens.
- A seed or nut.
- Homemade broths if your doctor hasn’t prescribed a strict salt-free diet.
- Talk to your doctor if you’re already taking blood pressure medication: Dietary changes should be coordinated with your doctor.
When these foods appear constantly, the pressure responds better and those brief dizziness usually decrease.
