In case you’re studying this, you are most likely somebody who’s scuffling with POTS, or postural orthostatic tachycardia syndrome. I understand how irritating and debilitating this situation might be. I have been there. For years, I struggled with POTS signs like dizziness, lightheadedness, fatigue, and shortness of breath. I could not arise for various minutes with out feeling like I used to be going to faint. My life was placed on maintain as I attempted to handle my signs and discover a treatment.
After years of struggling, I lastly discovered a option to treatment my POTS. It wasn’t simple, nevertheless it was value it. I am now dwelling a full and lively life, free from POTS signs. On this article, I’ll share my story with you and give you the knowledge it’s good to treatment your personal POTS.
There isn’t a one-size-fits-all treatment for POTS. What works for one particular person could not work for an additional. Nonetheless, there are a selection of issues you are able to do to enhance your signs and ultimately treatment your POTS. Within the subsequent part, I will focus on a number of the simplest therapies for POTS.
How I Cured My POTS
Listed below are 8 vital factors about how I cured my POTS:
- Gradual train
- Compression stockings
- Hydration
- Salt consumption
- Nutritious diet
- Stress administration
- Remedy
- Way of life adjustments
These are just some of the issues that helped me treatment my POTS. In case you’re scuffling with POTS, I encourage you to speak to your physician and take a look at a few of these therapies. With the fitting therapy, you may reside a full and lively life, free from POTS signs.
Gradual train
Some of the vital issues I did to treatment my POTS was to begin a gradual train program. Train helps to strengthen the center and enhance circulation, which may scale back POTS signs. Nonetheless, it is vital to begin slowly and steadily enhance the depth and period of your exercises over time.
After I first began exercising, I may solely stroll for a couple of minutes at a time with out feeling dizzy or lightheaded. However I stored at it, and slowly however absolutely, I used to be in a position to enhance the period of time I may train with out signs. I additionally began including different actions to my routine, reminiscent of swimming, biking, and yoga.
It is vital to hearken to your physique and relaxation when it’s good to. In case you begin to really feel dizzy or lightheaded, cease exercising and sit or lie down till the signs cross. Do not push your self too arduous, or you may make your POTS signs worse.
In case you’re new to train, it is a good suggestion to speak to your physician earlier than beginning a brand new program. They might help you create an train plan that’s protected and efficient for you.
Listed below are some ideas for beginning a gradual train program when you have POTS:
- Begin slowly and steadily enhance the depth and period of your exercises over time.
- Select actions that you just get pleasure from and that do not make your signs worse.
- Take heed to your physique and relaxation when it’s good to.
- Drink loads of fluids earlier than, throughout, and after train.
- Put on compression stockings to assist enhance circulation.
- Speak to your physician earlier than beginning a brand new train program.
Compression stockings
Compression stockings are one other useful therapy for POTS. They assist to enhance circulation within the legs and scale back pooling of blood, which might help to cut back POTS signs reminiscent of dizziness, lightheadedness, and fatigue.
- Graduated compression: Compression stockings which are graduated, which means they’re tighter on the ankle and looser on the high, are simplest for treating POTS.
20-30 mmHg: Compression stockings with a stress of 20-30 mmHg are really helpful for most individuals with POTS.
Knee-high or thigh-high: Knee-high or thigh-high compression stockings are sometimes simpler than calf-length stockings.
Put on them every day: Compression stockings must be worn every day, from morning till night. You might have to put on them for a number of weeks and even months earlier than you begin to see a major enchancment in your signs.
In case you’re contemplating utilizing compression stockings to deal with your POTS, speak to your physician first. They might help you discover the fitting kind and measurement of stockings for you.
Hydration
Staying hydrated is crucial for everybody, nevertheless it’s particularly vital for folks with POTS. Dehydration can worsen POTS signs, reminiscent of dizziness, lightheadedness, and fatigue. It could possibly additionally result in a lower in blood quantity, which may make POTS signs worse.
To remain hydrated, you need to drink loads of fluids all through the day. Water is the only option, however you can too drink different fluids, reminiscent of sports activities drinks, fruit juice, and natural tea. Keep away from sugary drinks, reminiscent of soda and power drinks, as these can dehydrate you.
How a lot fluid it’s good to drink every day is dependent upon a lot of components, reminiscent of your exercise stage, local weather, and total well being. Nonetheless, rule of thumb is to drink eight glasses of water per day.
In case you’re exercising, you could have to drink extra fluids. You must also drink extra fluids in the event you’re in a scorching local weather or when you have a fever.
Listed below are some ideas for staying hydrated:
- Drink a glass of water very first thing within the morning.
- Carry a water bottle with you all through the day and sip on it often.
- Drink fluids earlier than, throughout, and after train.
- Select water or different wholesome fluids over sugary drinks.
- Eat vegatables and fruits which are excessive in water content material, reminiscent of watermelon, cucumber, and celery.
Salt consumption
Individuals with POTS usually have low blood quantity, which may worsen their signs. Growing salt consumption might help to extend blood quantity and enhance signs.
- Intention for two,300-3,000 mg of sodium per day: That is the really helpful every day consumption of sodium for adults. Nonetheless, folks with POTS could have to devour extra salt than this to enhance their signs.
Add salt to your meals: You possibly can add salt to your meals on the desk or whereas cooking. You can even use salty condiments, reminiscent of soy sauce, fish sauce, and pickles.
Drink salty fluids: You can even enhance your salt consumption by consuming salty fluids, reminiscent of sports activities drinks, coconut water, and broth.
Watch out to not overdo it: An excessive amount of salt might be dangerous, so it is vital to speak to your physician about how a lot salt you have to be consuming.
In case you’re contemplating rising your salt consumption, speak to your physician first. They might help you establish how a lot salt is best for you.
Nutritious diet
Consuming a nutritious diet is vital for everybody, nevertheless it’s particularly vital for folks with POTS. Consuming a nutritious diet might help to enhance your total well being and well-being, and it might additionally assist to cut back your POTS signs.
Listed below are some ideas for consuming a nutritious diet when you have POTS:
- Eat loads of vegatables and fruits: Fruit and veggies are full of nutritional vitamins, minerals, and antioxidants, which might help to enhance your total well being and well-being. They will additionally assist to cut back irritation, which can play a job in POTS.
- Select complete grains over refined grains: Complete grains are supply of fiber, which might help to maintain you feeling full and happy. They will additionally assist to manage blood sugar ranges, which is vital for folks with POTS.
- Restrict processed meals: Processed meals are sometimes excessive in unhealthy fat, sodium, and sugar. These meals can contribute to irritation and different well being issues. Select contemporary, complete meals over processed meals at any time when doable.
- Select lean protein sources: Lean protein sources, reminiscent of fish, rooster, beans, and tofu, might help to maintain you feeling full and happy. They will additionally assist to keep up muscle mass, which is vital for folks with POTS.
- Restrict unhealthy fat: Unhealthy fat, reminiscent of saturated and trans fat, can contribute to irritation and different well being issues. Select wholesome fat, reminiscent of olive oil, avocado, and nuts and seeds, as an alternative.
Consuming a nutritious diet might help to enhance your total well being and well-being, and it might additionally assist to cut back your POTS signs. Speak to your physician or a registered dietitian for extra data on how you can eat a nutritious diet for POTS.
Stress administration
Stress could be a main set off for POTS signs. If you’re careworn, your physique releases hormones that may trigger your coronary heart charge and blood stress to extend and your blood vessels to constrict. This will result in dizziness, lightheadedness, and fatigue, that are all widespread signs of POTS.
Managing stress is a crucial a part of managing POTS. There are a selection of issues you are able to do to handle stress, together with:
- Train: Train is a good way to cut back stress and enhance your total well being and well-being. If you train, your physique releases endorphins, which have mood-boosting results.
- Leisure methods: Leisure methods, reminiscent of deep respiratory, yoga, and meditation, might help to calm your thoughts and physique and scale back stress. There are a lot of completely different rest methods obtainable, so discover one which works for you and follow it often.
- Spend time in nature: Spending time in nature has been proven to cut back stress and enhance temper. Take a while every day to go for a stroll within the park, sit in your yard, or just take a look at a tree.
- Speak to somebody: In case you’re feeling overwhelmed by stress, speak to a good friend, member of the family, therapist, or different trusted particular person. Speaking about your issues might help you to really feel higher and develop methods for dealing with stress.
Managing stress is a crucial a part of managing POTS. Through the use of the ideas above, you may scale back stress and enhance your total well being and well-being.
Remedy
Remedy might be useful for some folks with POTS. Nonetheless, it is vital to notice that remedy shouldn’t be a treatment for POTS. It could possibly solely assist to handle the signs.
- Fludrocortisone: Fludrocortisone is a mineralocorticoid that helps to extend blood quantity and blood stress. It’s usually used to deal with POTS sufferers who’ve low blood stress.
Midodrine: Midodrine is a vasoconstrictor that helps to extend blood stress. It’s usually used to deal with POTS sufferers who’ve excessive coronary heart charge and low blood stress.
Beta-blockers: Beta-blockers are drugs that gradual the center charge. They’re usually used to deal with POTS sufferers who’ve excessive coronary heart charge.
Ivabradine: Ivabradine is a medicine that particularly targets the center charge. It’s usually used to deal with POTS sufferers who’ve excessive coronary heart charge and can’t tolerate beta-blockers.
In case you’re contemplating taking remedy for POTS, speak to your physician concerning the dangers and advantages. Remedy might be useful for managing POTS signs, nevertheless it’s vital to search out the fitting remedy and dosage for you.
Way of life adjustments
Along with medical therapies, there are a selection of life-style adjustments you can also make to assist handle your POTS signs. These adjustments could embody:
- Keep away from triggers: If you realize what triggers your POTS signs, attempt to keep away from these triggers as a lot as doable. Widespread triggers embody warmth, standing for lengthy intervals of time, and dehydration.
- Tempo your self: POTS could make it tough to do on a regular basis actions. It is vital to tempo your self and take breaks whenever you want them. Do not attempt to do an excessive amount of too quickly.
- Elevate your legs: Elevating your legs might help to enhance blood move and scale back POTS signs. Attempt to elevate your legs for not less than half-hour every day, particularly after meals.
- Put on compression clothes: Compression clothes might help to enhance blood move and scale back swelling within the legs. Carrying compression clothes could assist to cut back POTS signs, reminiscent of dizziness and lightheadedness.
- Get sufficient sleep: If you’re sleep-deprived, you are extra prone to expertise POTS signs. Intention for 7-8 hours of sleep every night time.
Making these life-style adjustments might help to enhance your total well being and well-being, and it might additionally assist to cut back your POTS signs. Speak to your physician for extra data on how you can make life-style adjustments which are best for you.
FAQ
Listed below are some continuously requested questions on how you can treatment POTS:
Query 1: What’s the simplest therapy for POTS?
Reply 1: There isn’t a one-size-fits-all therapy for POTS. The simplest therapy will fluctuate relying on the person affected person. Nonetheless, some widespread therapies embody gradual train, compression stockings, hydration, salt consumption, nutritious diet, stress administration, remedy, and life-style adjustments.
Query 2: Can POTS be cured?
Reply 2: POTS is a continual situation, however it may be managed. With the fitting therapy, folks with POTS can reside full and lively lives. Nonetheless, it is vital to notice that there isn’t a treatment for POTS.
Query 3: What are some issues I can do to handle my POTS signs?
Reply 3: There are a selection of issues you are able to do to handle your POTS signs, together with avoiding triggers, pacing your self, elevating your legs, sporting compression clothes, getting sufficient sleep, and managing stress.
Query 4: What are some widespread triggers for POTS signs?
Reply 4: Widespread triggers for POTS signs embody warmth, standing for lengthy intervals of time, dehydration, and stress. Figuring out and avoiding your triggers might help to cut back your signs.
Query 5: What sort of train is finest for folks with POTS?
Reply 5: Gradual train is the perfect kind of train for folks with POTS. Begin slowly and steadily enhance the depth and period of your exercises over time. Select actions that you just get pleasure from and that do not make your signs worse.
Query 6: What’s the finest weight-reduction plan for folks with POTS?
Reply 6: A nutritious diet is vital for everybody, nevertheless it’s particularly vital for folks with POTS. Eat loads of vegatables and fruits, complete grains, and lean protein. Restrict processed meals, unhealthy fat, and sugary drinks.
Query 7: What sort of remedy is used to deal with POTS?
Reply 7: There are a selection of medicines that can be utilized to deal with POTS, together with fludrocortisone, midodrine, beta-blockers, and ivabradine. The kind of remedy that’s finest for you’ll rely in your particular person signs.
Query 8: What are some life-style adjustments I could make to assist handle my POTS?
Reply 8: There are a selection of life-style adjustments you can also make to assist handle your POTS, together with getting sufficient sleep, managing stress, and avoiding triggers. Making these adjustments might help to enhance your total well being and well-being, and it might additionally assist to cut back your POTS signs.
Closing Paragraph: You probably have POTS, it is vital to speak to your physician about the perfect therapy choices for you. With the fitting therapy, you may reside a full and lively life.
Along with the knowledge supplied on this FAQ, listed below are some further ideas that will make it easier to handle your POTS:
Suggestions
Listed below are some further ideas that will make it easier to handle your POTS:
Tip 1: Be part of a assist group: There are a selection of assist teams obtainable for folks with POTS. These teams can give you data, assist, and encouragement. Speaking to different individuals who perceive what you are going by way of might be very useful.
Tip 2: Advocate for your self: POTS is a comparatively uncommon situation, so it is vital to advocate for your self and just remember to’re getting the care you want. In case you’re not happy with the care you are receiving, do not be afraid to get a second opinion or see a specialist.
Tip 3: Be affected person: Managing POTS takes effort and time. Do not get discouraged in the event you do not see outcomes instantly. Preserve at it, and you’ll ultimately begin to really feel higher.
Tip 4: Do not quit: POTS could be a difficult situation, nevertheless it’s vital to keep in mind that you are not alone. There are a lot of individuals who have efficiently managed their POTS and reside full and lively lives. With the fitting therapy and assist, you may too.
Closing Paragraph: Managing POTS might be difficult, nevertheless it’s undoubtedly doable. By following the ideas on this article, you may enhance your signs and reside a full and lively life.
In case you’re scuffling with POTS, do not quit. There may be hope. With the fitting therapy and assist, you may handle your signs and reside a full and lively life.
Conclusion
POTS is a difficult situation, however it may be managed. With the fitting therapy and assist, folks with POTS can reside full and lively lives.
There isn’t a one-size-fits-all therapy for POTS. The simplest therapy will fluctuate relying on the person affected person. Nonetheless, there are a selection of issues you are able to do to enhance your signs, together with:
- Gradual train
- Compression stockings
- Hydration
- Salt consumption
- Nutritious diet
- Stress administration
- Remedy
- Way of life adjustments
In case you’re scuffling with POTS, do not quit. Speak to your physician about the perfect therapy choices for you. With the fitting therapy, you may reside a full and lively life.
Closing Message: Keep in mind, you are not alone. There are a lot of individuals who have efficiently managed their POTS and reside full and lively lives. With the fitting therapy and assist, you may too.
