Living with Postural Orthostatic Tachycardia Syndrome (POTS) can present unique challenges on a daily basis. From the moment you wake up, the uncertainty of how you will feel can be daunting. Simple tasks like getting out of bed, going to work, and pursuing activities you love may feel like uphill battles. In this blog post, I will explore some strategies that I’ve incorporated into my life to help alleviate symptoms and improve my quality of life.
Healthy Eating for Postural Orthostatic Tachycardia Syndrome
One approach that has shown promise for managing my POTS symptoms is adopting a lower-carb diet in the morning. While each individual’s response may vary, many people with POTS have reported that reducing carbohydrates in their morning meals can help mitigate symptoms such as dizziness, lightheadedness, and rapid heart rate. It is important to consult with a healthcare professional or a registered dietitian before making any significant dietary changes.
If you are wanting to incorporate a low-carb diet into your life, I suggest starting with my selection of recipes, as most of mine are low-carb in nature. You can view my recipes here: Recipes. One thing you will find when viewing my recipes is that I do not list nutrients on there, however you can download the MyNetDiary app for free to keep track of your carbs. I have found this app to be really beneficial over the last couple of years.
POTS and Exercise
Exercise!! As I sit here writing this article I realize that I have not actually exercised in two days and have not been keeping up with my normal exercise routine. Opps! Let me just tell you, my heart rate is not thanking me at the moment.
When I do follow through on my exercise routine, with proper recovery time, I do notice some stabilizations in my heart rate and blood pressure. Regular exercise has actually been found to be beneficial for individuals with POTS. Experts say that engaging in low-impact exercises, such as swimming, cycling, or yoga, can help improve cardiovascular fitness and overall well-being. I mainly stick with walking on the treadmill, but do what feels comfortable for you!
When exercising, always remember that progress is not linear and slow and steady wins the race. Walking on the treadmill is not where I began for all of those wondering how a girl with POTS is using a treadmill. It took me a year of recumbent biking and another six months of upright biking to be able to walk on the treadmill successfully.
Though exercise works well for me, it is crucial to listen to your body and not overexert yourself. Start with gentle exercises and gradually increase intensity as tolerated.
Support System for POTS
In addition to dietary adjustments and exercise, it is essential to have a support system in place. Reach out to friends, family, or support groups who understand your condition and can provide emotional support. They can be a source of encouragement and offer valuable insights based on their own experiences. I know when I was first diagnosed I could hardly walk up the stairs at my apartment, I was severely depressed and excessively fatigued. I don’t think I would have made it through that experience without nightly chats with my husband and constant phone calls from my sister, mom and grandmother. Just remember that in order to have the support system you so desperately crave, you have to allow yourself to have it. I know for me that was the hardest part. Letting people into my experience and not feeling like a burden was really difficult.
Living with POTS can be challenging, but with the right strategies and support, you can navigate daily life more effectively. Remember, everyone’s journey with POTS is unique, so it is important to work closely with healthcare professionals to develop a personalized management plan. By taking proactive steps and prioritizing self-care, you can optimize your well-being and continue to pursue the activities you love.
The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment.
