POTS: Postural Orthostatic Tachycardia Syndrome Self-Care

Postural orthostatic tachycardia syndrome (POTS) may have an intimidating name, but that doesn’t mean it can’t be managed. People living with POTS  experience symptoms like dizziness, rapid heart rate, fatigue, and fainting upon standing. Managing POTS naturally may benefit from a self-care approach involving lifestyle changes, coping mechanisms, and tools to help your body recover.

Today, we’re discussing postural orthostatic tachycardia syndrome self-care tips and techniques you can integrate into your daily life. Whether you’re coming out from a POTS flare up or creating healthy habits to manage symptoms, these tips and techniques could help.

What Is Postural Orthostatic Tachycardia Syndrome (POTS)?

Postural orthostatic tachycardia syndrome is a condition that affects the autonomic nervous system affecting an estimated 1 to 3 million people in the United States1. Essentially, your brain, heart, and blood vessels are meant to be in sync with one another for their functional routine. With POTS, that cycle is out of alignment.

The name may be long, but it describes exactly what the condition is:

• Postural: The posture or positioning of your body.
• Orthostatic: Meaning relating to an upright or standing position.
• Tachycardia: Rapid heart rate.
• Syndrome: A group of symptoms that are experienced together.

While the cause of POTS remains unclear, medical experts continue to research it and learn more.

Postural Orthostatic Tachycardia Syndrome Self-Care

Even if the root cause of this condition is uncertain, postural orthostatic tachycardia syndrome self-care techniques can help you as you navigate managing symptoms and flare ups. Unfortunately, POTS can come back just as quickly as it disappears, making it all the more important for postural orthostatic tachycardia syndrome self-care tips to become part of your new healthy habits.

To help you learn about postural orthostatic tachycardia syndrome self-care techniques, we’ve broken them down into three simple categories:

1. Lifestyle changes
2. Coping strategies
3. Tools and tech

1. Lifestyle Changes for Postural Orthostatic Tachycardia Syndrome Self-Care

Simple lifestyle changes can be an effective method of postural orthostatic tachycardia syndrome self-care that helps manage symptoms effectively. You don’t need to completely upend your life, but small changes can have a distinct positive impact.

Some lifestyle changes to facilitate postural orthostatic tachycardia syndrome self-care include special attention to:

• Water intake: Drinking enough water is vital to everyone but it’s essential for managing POTS symptoms. Try to drink at least 2 to 3 liters of water every day. You can also choose electrolyte-rich beverages to help maintain fluid balance and support your blood pressure.
• Healthy food choices: A balanced diet that includes small, frequent meals can help manage POTS symptoms. While it may sound contrary to other diets, high-salt foods increase blood volume and are often recommended for those with POTS to improve symptoms.
• Daily exercise: Exercise can be challenging for those with POTS, but it's important for overall health. Start with low impact exercises like walking, swimming, or yoga. You can increase the intensity and duration of your exercise over time as long as you’re able to withstand the stress on your body.
• Compression garments: Compression garments like stockings can help improve blood flow and reduce POTS symptoms like dizziness and fatigue. Compression garments also help prevent blood from pooling in the legs and support better circulation.

These changes are great for postural orthostatic tachycardia syndrome self-care. They may help improve blood flow and reduce the severity of POTS symptoms.

2. Coping Strategies for Postural Orthostatic Tachycardia Syndrome

Postural orthostatic tachycardia syndrome self-care also relies on finding coping mechanisms that help you throughout your condition. Coping with POTS involves learning techniques to manage daily activities and reduce symptom flare-ups.

Some coping strategies you can use as part of your postural orthostatic tachycardia syndrome self-care routine are:

• Gentle body position changes: When transitioning from lying down to standing, make sure you’re doing it slowly to give your body time to adjust. Sit up for a few minutes before you stand and use support if you need it.
• Elevate the head of the bed: Raising the head of your bed by 6 to 10 inches may help reduce morning POTS symptoms by preventing blood from pooling in your legs overnight. Some people also look at the benefits of the zero gravity sleep position, choosing zero gravity chairs for healthy, restorative naps to reduce time spent horizontally in a traditional mattress.
• Stress management: Managing stress is another essential part of postural orthostatic tachycardia syndrome self-care. Techniques like mindfulness meditation, calming breathing exercises, and progressive muscle relaxation reduce stress levels and help with managing POTS symptoms.
• Slower pace: Learn to pace yourself and avoid overexertion. Break up tasks into smaller, manageable chunks and take frequent breaks to prevent fatigue. This isn’t just a postural orthostatic tachycardia syndrome self-care, but something that can benefit everyone.

These strategies help individuals adapt to their condition and maintain a sense of control.

3. Tools and Tech for Postural Orthostatic Tachycardia Syndrome Self-Care

You might also consider various tools and tech as part of your postural orthostatic tachycardia syndrome self-care routine. While these tools may not cure POTS, they can help with managing symptoms as well as learning how your body responds best to your new strategies.

Some tools and tech to try out for postural orthostatic tachycardia syndrome self-care include:

• Zero gravity chairs: Zero gravity chairs can provide positive relief for people living with POTS. Reclining into the zero gravity position elevates your legs above your heart, improving blood circulation and reducing the strain on the autonomic nervous system. The reclining position may also help alleviate dizziness and fatigue, making it easier to rest and recover.
• Cooling vests: Heat can exacerbate POTS symptoms, so staying cool is important. Cooling vests regulate your body temperature and prevent you from overheating. This is a great tool to combine with exercise or when going out in hot weather.
• Heart rate monitors: Using a heart rate monitor lets you track your heart rate and identify triggers that cause an increase in POTS symptoms. This information can be valuable for adjusting postural orthostatic tachycardia syndrome self-care activities as needed.
• Mobility aids: Tools like canes or walkers provide helpful support for those living with POTS, especially during symptom flare-ups. These mobility aids can help prevent or reduce the risk of falls to avoid injury.

Living with POTS means learning how to identify and manage symptoms as best you can. Effective postural orthostatic tachycardia syndrome self-care techniques can include lifestyle changes, coping strategies, and the use of various tools and tech to keep your mind and body in optimal condition. Try these tips and techniques out to see which works best for managing your symptoms to regain control over your life.

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.

Additional Sources

1. https://www.hopkinsmedicine.org/health/conditions-and-diseases/postural-orthostatic-tachycardia-syndrome-pots