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 may 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 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 remedy.
After years of struggling, I lastly discovered a technique to remedy my POTS. It wasn’t simple, but it surely was price it. I am now residing a full and energetic life, free from POTS signs. On this article, I’ll share my story with you and give you the data it is advisable remedy your individual POTS.
There is no such thing as a one-size-fits-all remedy for POTS. What works for one particular person might not work for one more. Nonetheless, there are a variety of issues you are able to do to enhance your signs and ultimately remedy your POTS. Within the subsequent part, I am going to focus on among the best therapies for POTS.
How I Cured My POTS
Listed below are 8 necessary factors about how I cured my POTS:
- Gradual train
- Compression stockings
- Hydration
- Salt consumption
- Nutritious diet
- Stress administration
- Treatment
- Way of life adjustments
These are only a few of the issues that helped me remedy my POTS. In the event you’re battling POTS, I encourage you to speak to your physician and take a look at a few of these therapies. With the precise remedy, you possibly can stay a full and energetic life, free from POTS signs.
Gradual train
Some of the necessary issues I did to remedy my POTS was to start out a gradual train program. Train helps to strengthen the center and enhance circulation, which might cut back POTS signs. Nonetheless, it is necessary to start out slowly and progressively enhance the depth and length of your exercises over time.
Once 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, equivalent to swimming, biking, and yoga.
It is necessary to hearken to your physique and relaxation when it is advisable. In the event you begin to really feel dizzy or lightheaded, cease exercising and sit or lie down till the signs move. Do not push your self too onerous, or you can 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 can assist you create an train plan that’s secure and efficient for you.
Listed below are some ideas for beginning a gradual train program if in case you have POTS:
- Begin slowly and progressively enhance the depth and length of your exercises over time.
- Select actions that you just take pleasure in and that do not make your signs worse.
- Take heed to your physique and relaxation when it is advisable.
- Drink loads of fluids earlier than, throughout, and after train.
- Put on compression stockings to assist enhance circulation.
- Discuss 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 cut back pooling of blood, which can assist to cut back POTS signs equivalent to dizziness, lightheadedness, and fatigue.
- Graduated compression: Compression stockings which can be graduated, that means they’re tighter on the ankle and looser on the high, are best 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 usually simpler than calf-length stockings.
Put on them each day: Compression stockings ought to 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, discuss to your physician first. They can assist you discover the precise sort and measurement of stockings for you.
Hydration
Staying hydrated is crucial for everybody, but it surely’s particularly necessary for individuals with POTS. Dehydration can worsen POTS signs, equivalent to dizziness, lightheadedness, and fatigue. It will possibly additionally result in a lower in blood quantity, which might make POTS signs worse.
To remain hydrated, you must drink loads of fluids all through the day. Water is the only option, however you too can drink different fluids, equivalent to sports activities drinks, fruit juice, and natural tea. Keep away from sugary drinks, equivalent to soda and vitality drinks, as these can dehydrate you.
How a lot fluid it is advisable drink every day relies on various components, equivalent to your exercise stage, local weather, and general well being. Nonetheless, a great 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 when you’re in a scorching local weather or if in case 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 frequently.
- Drink fluids earlier than, throughout, and after train.
- Select water or different wholesome fluids over sugary drinks.
- Eat vegetables and fruit which can be excessive in water content material, equivalent to watermelon, cucumber, and celery.
Salt consumption
Individuals with POTS usually have low blood quantity, which might worsen their signs. Rising salt consumption can assist to extend blood quantity and enhance signs.
- Purpose for two,300-3,000 mg of sodium per day: That is the really helpful each day consumption of sodium for adults. Nonetheless, individuals with POTS might have to eat extra salt than this to enhance their signs.
Add salt to your meals: You’ll be able to add salt to your meals on the desk or whereas cooking. You can even use salty condiments, equivalent to soy sauce, fish sauce, and pickles.
Drink salty fluids: You can even enhance your salt consumption by ingesting salty fluids, equivalent to sports activities drinks, coconut water, and broth.
Watch out to not overdo it: An excessive amount of salt may be dangerous, so it is necessary to speak to your physician about how a lot salt you have to be consuming.
In the event you’re contemplating growing your salt consumption, discuss to your physician first. They can assist you establish how a lot salt is best for you.
Nutritious diet
Consuming a nutritious diet is necessary for everybody, but it surely’s particularly necessary for individuals with POTS. Consuming a nutritious diet can assist to enhance your general well being and well-being, and it could additionally assist to cut back your POTS signs.
Listed below are some ideas for consuming a nutritious diet if in case you have POTS:
- Eat loads of vegetables and fruit: Fruit and veggies are filled with nutritional vitamins, minerals, and antioxidants, which can assist to enhance your general well being and well-being. They will additionally assist to cut back irritation, which can play a task in POTS.
- Select entire grains over refined grains: Entire grains are a great supply of fiber, which can assist to maintain you feeling full and happy. They will additionally assist to manage blood sugar ranges, which is necessary 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, equivalent to fish, rooster, beans, and tofu, can assist to maintain you feeling full and happy. They will additionally assist to keep up muscle mass, which is necessary for individuals with POTS.
- Restrict unhealthy fat: Unhealthy fat, equivalent to saturated and trans fat, can contribute to irritation and different well being issues. Select wholesome fat, equivalent to olive oil, avocado, and nuts and seeds, as an alternative.
Consuming a nutritious diet can assist to enhance your general well being and well-being, and it could additionally assist to cut back your POTS signs. Discuss to your physician or a registered dietitian for extra info on find out how to eat a nutritious diet for POTS.
Stress administration
Stress generally is a main set off for POTS signs. If you’re burdened, your physique releases hormones that may trigger your coronary heart price and blood stress to extend and your blood vessels to constrict. This could result in dizziness, lightheadedness, and fatigue, that are all frequent 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, equivalent to deep respiration, yoga, and meditation, can assist to calm your thoughts and physique and cut back stress. There are a lot of totally different leisure methods accessible, so discover one which works for you and follow it frequently.
- 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.
- Discuss to somebody: In the event you’re feeling overwhelmed by stress, discuss to a buddy, member of the family, therapist, or different trusted particular person. Speaking about your issues can assist you to really feel higher and develop methods for dealing with stress.
Managing stress is a vital a part of managing POTS. By utilizing the information above, you possibly can cut back stress and enhance your general well being and well-being.
Treatment
Treatment may be useful for some individuals with POTS. Nonetheless, it is necessary to notice that medicine shouldn’t be a remedy for POTS. It will 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 price and low blood stress.
Beta-blockers: Beta-blockers are drugs that sluggish the center price. They’re usually used to deal with POTS sufferers who’ve excessive coronary heart price.
Ivabradine: Ivabradine is a drugs that particularly targets the center price. It’s usually used to deal with POTS sufferers who’ve excessive coronary heart price and can’t tolerate beta-blockers.
In the event you’re contemplating taking medicine for POTS, discuss to your physician in regards to the dangers and advantages. Treatment may be useful for managing POTS signs, but it surely’s necessary to seek out the precise medicine and dosage for you.
Way of life adjustments
Along with medical therapies, there are a variety of life-style adjustments you can also make to assist handle your POTS signs. These adjustments might embody:
- Keep away from triggers: If 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 necessary 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 can assist to enhance blood circulate and cut back POTS signs. Attempt to elevate your legs for at the very least half-hour every day, particularly after meals.
- Put on compression clothes: Compression clothes can assist to enhance blood circulate and cut back swelling within the legs. Carrying compression clothes might assist to cut back POTS signs, equivalent to dizziness and lightheadedness.
- Get sufficient sleep: If you’re sleep-deprived, you are extra prone to expertise POTS signs. Purpose for 7-8 hours of sleep every evening.
Making these life-style adjustments can assist to enhance your general well being and well-being, and it could additionally assist to cut back your POTS signs. Discuss to your physician for extra info on find out how to make life-style adjustments which can be best for you.
FAQ
Listed below are some continuously requested questions on find out how to remedy POTS:
Query 1: What’s the best remedy for POTS?
Reply 1: There is no such thing as a one-size-fits-all remedy for POTS. The best remedy will range relying on the person affected person. Nonetheless, some frequent therapies embody gradual train, compression stockings, hydration, salt consumption, nutritious diet, stress administration, medicine, and life-style adjustments.
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 stay full and energetic lives. Nonetheless, it is necessary to notice that there isn’t a remedy 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, carrying compression clothes, getting sufficient sleep, and managing stress.
Query 4: What are some frequent 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 can assist to cut back your signs.
Query 5: What sort of train is finest for individuals with POTS?
Reply 5: Gradual train is the most effective sort of train for individuals with POTS. Begin slowly and progressively enhance the depth and length of your exercises over time. Select actions that you just take pleasure in and that do not make your signs worse.
Query 6: What’s the finest weight loss program for individuals with POTS?
Reply 6: A nutritious diet is necessary for everybody, but it surely’s particularly necessary 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 medicine 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 medicine 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 variety 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 can assist to enhance your general well being and well-being, and it could additionally assist to cut back your POTS signs.
Closing Paragraph: In case you have POTS, it is necessary to speak to your physician about the most effective remedy choices for you. With the precise remedy, you possibly can stay a full and energetic life.
Along with the data supplied on this FAQ, listed below are some further ideas which will aid you handle your POTS:
Ideas
Listed below are some further ideas which will aid you handle your POTS:
Tip 1: Be part of a assist group: There are a variety of assist teams accessible for individuals with POTS. These teams can give you info, assist, and encouragement. Speaking to different individuals who perceive what you are going via may be very useful.
Tip 2: Advocate for your self: POTS is a comparatively uncommon situation, so it is necessary to advocate for your self and just remember to’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 when you do not see outcomes instantly. Maintain at it, and you’ll ultimately begin to really feel higher.
Tip 4: Do not hand over: POTS generally is a difficult situation, but it surely’s necessary to do not forget that you are not alone. There are a lot of individuals who have efficiently managed their POTS and stay full and energetic lives. With the precise remedy and assist, you possibly can too.
Closing Paragraph: Managing POTS may be difficult, but it surely’s undoubtedly doable. By following the information on this article, you possibly can enhance your signs and stay a full and energetic life.
In the event you’re battling POTS, do not hand over. There may be hope. With the precise remedy and assist, you possibly can handle your signs and stay a full and energetic life.
Conclusion
POTS is a difficult situation, however it may be managed. With the precise remedy and assist, individuals with POTS can stay full and energetic lives.
There is no such thing as a one-size-fits-all remedy for POTS. The best remedy will range relying on the person affected person. Nonetheless, there are a variety of issues you are able to do to enhance your signs, together with:
- Gradual train
- Compression stockings
- Hydration
- Salt consumption
- Nutritious diet
- Stress administration
- Treatment
- Way of life adjustments
In the event you’re battling POTS, do not hand over. Discuss to your physician about the most effective remedy choices for you. With the precise remedy, you possibly can stay a full and energetic life.
Closing Message: Keep in mind, you are not alone. There are a lot of individuals who have efficiently managed their POTS and stay full and energetic lives. With the precise remedy and assist, you possibly can too.
