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Living with Postural Orthostatic Tachycardia Syndrome (POTS) can be challenging, but there are several strategies that can help manage the condition and improve quality of life. Some tips for living with POTS include:
Stay hydrated: It is important to drink plenty of fluids, especially water, to help regulate blood pressure and heart rate. The electrolyte balance is important too, so water alone isn't as helpful as you would think. That's why it's recommended to include electrolytes in your daily water intake, whether it's in the form of hydration packets (like Propel, my fav) or electrolyte drops, etc.
Eat a healthy diet: A diet rich in fruits, vegetables, and lean protein can help manage POTS symptoms. With some trial and error, you may find that breads and high-starch foods make your symptoms worse, as does high sugar intake. Avoiding caffeine and alcohol can also be helpful.
Exercise regularly: Engaging in low-impact physical activity, such as walking or yoga, can help improve circulation and manage POTS symptoms. It is important to start slowly and build up gradually. Post-exertional malaise is real and can happen if you do too much, too soon.
Wear compression stockings: Compression stockings can help improve circulation and reduce the risk of fainting. Some find that compression socks are enough, others see better results with thigh-high or even waist compression.
Avoid standing for long periods of time: If possible, try to sit or lie down whenever you can to reduce the strain on your circulatory system. I find that there is a balance to be had-- sit down too much and I'm more symptomatic just like standing too long. I try to do both in small increments.
Take breaks: If you need to stand for long periods of time, be sure to take frequent breaks to sit or lie down. (see above).
Use medications as prescribed: If you are taking medications to manage POTS, it is important to take them as prescribed by your healthcare provider. If you are having issues or not seeing the results you'd hoped, a frank discussion with your doctor may be needed to adjust what you are taking, or even how (when) you are taking it.
Learn to recognize the symptoms of POTS: Knowing the signs of POTS can help you take steps to prevent fainting or other symptoms. The more I pay attention to my body and its reactions to different things, the better I've come to manage my symptoms. Keep a log or journal if you need to but pay attention to what works best for you.
Seek support: POTS can be a difficult condition to live with, so it is important to seek support from loved ones, healthcare providers, and support groups. You'll find a thriving Spoonie community all over social media, you just have to look. Start with my Twitter, Instagram and Tik Tok accounts since I follow a lot of chronic illness warriors.
By following these tips and working closely with a healthcare provider, it is possible to effectively manage POTS and improve quality of life.
I hope that helps!
Love and light to you,
Jane
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