In the event you’re studying this, you are in all probability somebody who’s battling 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 get up for quite a lot of 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 strategy to treatment my POTS. It wasn’t straightforward, nevertheless it was price 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 data it is advisable to treatment your personal POTS.
There isn’t any one-size-fits-all treatment for POTS. What works for one individual could not work for an additional. Nevertheless, there are a selection of issues you are able to do to enhance your signs and finally treatment your POTS. Within the subsequent part, I will focus on a few of the simplest remedies for POTS.
How I Cured My POTS
Listed here are 8 essential factors about how I cured my POTS:
- Gradual train
- Compression stockings
- Hydration
- Salt consumption
- Nutritious diet
- Stress administration
- Remedy
- Way of life modifications
These are just some of the issues that helped me treatment my POTS. In the event you’re battling POTS, I encourage you to speak to your physician and check out a few of these remedies. With the precise remedy, you possibly can reside a full and lively life, free from POTS signs.
Gradual train
One of the essential issues I did to treatment my POTS was to start out a gradual train program. Train helps to strengthen the guts and enhance circulation, which may scale back POTS signs. Nevertheless, it is essential to start out slowly and steadily enhance the depth and period of your exercises over time.
Once I first began exercising, I might solely stroll for a couple of minutes at a time with out feeling dizzy or lightheaded. However I saved at it, and slowly however absolutely, I used to be in a position to enhance the period of time I might train with out signs. I additionally began including different actions to my routine, corresponding to swimming, biking, and yoga.
It is essential to hearken to your physique and relaxation when it is advisable to. In the event you begin to really feel dizzy or lightheaded, cease exercising and sit or lie down till the signs go. Do not push your self too onerous, or you could possibly make your POTS signs worse.
In the event you’re new to train, it is a good suggestion to speak to your physician earlier than beginning a brand new program. They may help you create an train plan that’s protected and efficient for you.
Listed here are some ideas for beginning a gradual train program when you’ve got 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 is advisable 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 remedy for POTS. They assist to enhance circulation within the legs and scale back pooling of blood, which may help to cut back POTS signs corresponding to dizziness, lightheadedness, and fatigue.
- Graduated compression: Compression stockings which are graduated, which means they’re tighter on the ankle and looser on the prime, are simplest for treating POTS.
20-30 mmHg: Compression stockings with a strain 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 each day: Compression stockings must be worn each 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 the event you’re contemplating utilizing compression stockings to deal with your POTS, speak to your physician first. They may help you discover the precise sort and measurement of stockings for you.
Hydration
Staying hydrated is important for everybody, nevertheless it’s particularly essential for individuals with POTS. Dehydration can worsen POTS signs, corresponding to dizziness, lightheadedness, and fatigue. It might additionally result in a lower in blood quantity, which may make POTS signs worse.
To remain hydrated, it’s best to drink loads of fluids all through the day. Water is the only option, however you may also drink different fluids, corresponding to sports activities drinks, fruit juice, and natural tea. Keep away from sugary drinks, corresponding to soda and vitality drinks, as these can dehydrate you.
How a lot fluid it is advisable to drink every day depends upon plenty of components, corresponding to your exercise stage, local weather, and general well being. Nevertheless, a very good rule of thumb is to drink eight glasses of water per day.
In the event you’re exercising, chances are you’ll have to drink extra fluids. You must also drink extra fluids for those who’re in a sizzling local weather or when you’ve got a fever.
Listed here 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 commonly.
- Drink fluids earlier than, throughout, and after train.
- Select water or different wholesome fluids over sugary drinks.
- Eat vegetables and fruit which are excessive in water content material, corresponding to watermelon, cucumber, and celery.
Salt consumption
Folks with POTS usually have low blood quantity, which may worsen their signs. Rising salt consumption may help to extend blood quantity and enhance signs.
- Intention for two,300-3,000 mg of sodium per day: That is the really helpful each day consumption of sodium for adults. Nevertheless, individuals with POTS could have to eat extra salt than this to enhance their signs.
Add salt to your meals: You may add salt to your meals on the desk or whereas cooking. It’s also possible to use salty condiments, corresponding to soy sauce, fish sauce, and pickles.
Drink salty fluids: It’s also possible to enhance your salt consumption by ingesting salty fluids, corresponding to sports activities drinks, coconut water, and broth.
Watch out to not overdo it: An excessive amount of salt might be dangerous, so it is essential to speak to your physician about how a lot salt try to be consuming.
In the event you’re contemplating growing your salt consumption, speak to your physician first. They may help you establish how a lot salt is best for you.
Nutritious diet
Consuming a nutritious diet is essential for everybody, nevertheless it’s particularly essential for individuals with POTS. Consuming a nutritious diet may help to enhance your general well being and well-being, and it could additionally assist to cut back your POTS signs.
Listed here are some ideas for consuming a nutritious diet when you’ve got POTS:
- Eat loads of vegetables and fruit: Vegatables and fruits are full of nutritional vitamins, minerals, and antioxidants, which may help to enhance your general well being and well-being. They will additionally assist to cut back irritation, which can play a job in POTS.
- Select entire grains over refined grains: Complete grains are a very good supply of fiber, which may help to maintain you feeling full and happy. They will additionally assist to control blood sugar ranges, which is essential for individuals 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 recent, entire meals over processed meals at any time when doable.
- Select lean protein sources: Lean protein sources, corresponding to fish, hen, beans, and tofu, may help to maintain you feeling full and happy. They will additionally assist to take care of muscle mass, which is essential for individuals with POTS.
- Restrict unhealthy fat: Unhealthy fat, corresponding to saturated and trans fat, can contribute to irritation and different well being issues. Select wholesome fat, corresponding to olive oil, avocado, and nuts and seeds, as a substitute.
Consuming a nutritious diet may help to enhance your general well being and well-being, and it could additionally assist to cut back your POTS signs. Speak to your physician or a registered dietitian for extra data on methods to eat a nutritious diet for POTS.
Stress administration
Stress generally is a main set off for POTS signs. If you’re confused, your physique releases hormones that may trigger your coronary heart fee and blood strain to extend and your blood vessels to constrict. This may result in dizziness, lightheadedness, and fatigue, that are all widespread signs of POTS.
Managing stress is a vital a part of managing POTS. There are a variety 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 general well being and well-being. If you train, your physique releases endorphins, which have mood-boosting results.
- Leisure methods: Leisure methods, corresponding to deep respiratory, yoga, and meditation, may help to calm your thoughts and physique and scale back stress. There are various totally different rest methods obtainable, so discover one which works for you and observe it commonly.
- 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 the event you’re feeling overwhelmed by stress, speak to a good friend, member of the family, therapist, or different trusted individual. Speaking about your issues may help you to really feel higher and develop methods for dealing with stress.
Managing stress is a vital a part of managing POTS. Through the use of the guidelines above, you possibly can scale back stress and enhance your general well being and well-being.
Remedy
Remedy might be useful for some individuals with POTS. Nevertheless, it is essential to notice that treatment will not be a treatment for POTS. It might solely assist to handle the signs.
- Fludrocortisone: Fludrocortisone is a mineralocorticoid that helps to extend blood quantity and blood strain. It’s usually used to deal with POTS sufferers who’ve low blood strain.
Midodrine: Midodrine is a vasoconstrictor that helps to extend blood strain. It’s usually used to deal with POTS sufferers who’ve excessive coronary heart fee and low blood strain.
Beta-blockers: Beta-blockers are drugs that gradual the guts fee. They’re usually used to deal with POTS sufferers who’ve excessive coronary heart fee.
Ivabradine: Ivabradine is a medicine that particularly targets the guts fee. It’s usually used to deal with POTS sufferers who’ve excessive coronary heart fee and can’t tolerate beta-blockers.
In the event you’re contemplating taking treatment for POTS, speak to your physician in regards to the dangers and advantages. Remedy might be useful for managing POTS signs, nevertheless it’s essential to seek out the precise treatment and dosage for you.
Way of life modifications
Along with medical remedies, there are a selection of way of life modifications you can also make to assist handle your POTS signs. These modifications could embrace:
- 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 embrace 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 essential to tempo your self and take breaks while you want them. Do not attempt to do an excessive amount of too quickly.
- Elevate your legs: Elevating your legs may help to enhance blood movement and scale back POTS signs. Attempt to elevate your legs for no less than half-hour every day, particularly after meals.
- Put on compression clothes: Compression clothes may help to enhance blood movement and scale back swelling within the legs. Carrying compression clothes could assist to cut back POTS signs, corresponding to 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 evening.
Making these way of life modifications may help to enhance your general well being and well-being, and it could additionally assist to cut back your POTS signs. Speak to your physician for extra data on methods to make way of life modifications which are best for you.
FAQ
Listed here are some continuously requested questions on methods to treatment POTS:
Query 1: What’s the simplest remedy for POTS?
Reply 1: There isn’t any one-size-fits-all remedy for POTS. The best remedy will range relying on the person affected person. Nevertheless, some widespread remedies embrace gradual train, compression stockings, hydration, salt consumption, nutritious diet, stress administration, treatment, and way of life modifications.
Query 2: Can POTS be cured?
Reply 2: POTS is a power situation, however it may be managed. With the precise remedy, individuals with POTS can reside full and lively lives. Nevertheless, it is essential to notice that there is no such thing as a treatment for POTS.
Query 3: What are some issues I can do to handle my POTS signs?
Reply 3: There are a variety 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 embrace warmth, standing for lengthy intervals of time, dehydration, and stress. Figuring out and avoiding your triggers may help to cut back your signs.
Query 5: What sort of train is greatest for individuals with POTS?
Reply 5: Gradual train is one of the best sort of train for individuals 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 greatest eating regimen for individuals with POTS?
Reply 6: A nutritious diet is essential for everybody, nevertheless it’s particularly essential for individuals with POTS. Eat loads of vegetables and fruit, entire grains, and lean protein. Restrict processed meals, unhealthy fat, and sugary drinks.
Query 7: What sort of treatment is used to deal with POTS?
Reply 7: There are a variety of medicines that can be utilized to deal with POTS, together with fludrocortisone, midodrine, beta-blockers, and ivabradine. The kind of treatment that’s greatest for you’ll rely in your particular person signs.
Query 8: What are some way of life modifications I could make to assist handle my POTS?
Reply 8: There are a variety of way of life modifications you can also make to assist handle your POTS, together with getting sufficient sleep, managing stress, and avoiding triggers. Making these modifications may help to enhance your general well being and well-being, and it could additionally assist to cut back your POTS signs.
Closing Paragraph: You probably have POTS, it is essential to speak to your physician about one of the best remedy choices for you. With the precise remedy, you possibly can reside a full and lively life.
Along with the data offered on this FAQ, listed here are some extra ideas which will assist you handle your POTS:
Ideas
Listed here are some extra ideas which will assist you handle your POTS:
Tip 1: Be a part of a help group: There are a variety of help teams obtainable for individuals with POTS. These teams can give you data, help, and encouragement. Speaking to different individuals who perceive what you are going by might be very useful.
Tip 2: Advocate for your self: POTS is a comparatively uncommon situation, so it is essential to advocate for your self and just be sure you’re getting the care you want. In the event 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 for those who do not see outcomes instantly. Preserve at it, and you’ll finally begin to really feel higher.
Tip 4: Do not quit: POTS generally is a difficult situation, nevertheless it’s essential to do not forget that you are not alone. There are various individuals who have efficiently managed their POTS and reside full and lively lives. With the precise remedy and help, you possibly can too.
Closing Paragraph: Managing POTS might be difficult, nevertheless it’s undoubtedly doable. By following the guidelines on this article, you possibly can enhance your signs and reside a full and lively life.
In the event you’re battling POTS, do not quit. There’s hope. With the precise remedy and help, you possibly can handle your signs and reside a full and lively life.
Conclusion
POTS is a difficult situation, however it may be managed. With the precise remedy and help, individuals with POTS can reside full and lively lives.
There isn’t any one-size-fits-all remedy for POTS. The best remedy will range relying on the person affected person. Nevertheless, 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 modifications
In the event you’re battling POTS, do not quit. Speak to your physician about one of the best remedy choices for you. With the precise remedy, you possibly can reside a full and lively life.
Closing Message: Bear in mind, you are not alone. There are various individuals who have efficiently managed their POTS and reside full and lively lives. With the precise remedy and help, you possibly can too.
