When it comes to the different types of dysautonomia, there are often prescriptions doctors try (like Midodrine) to relieve some of the symptoms.
But for me, the side effects outweighed the very small benefit from using drugs. Through experimentation, I have found a few ways to help with my POTS symptoms that really work if I diligently practice them!
Of course there are many other types of dysautonomia outside of POTS, and the symptoms vary so I encourage you to experiment with what works best for you.
My main symptoms as a thin female, are:
- heart palps
- chest pains
- blacking out and fainting if I stand too long or get up from a seat
- extreme fatigue
- temperature irregularities
- fevers
- nausea
- dizziness
- lightheadedness
The following are ways I have been able to manage my POTS symptoms that might be of help to you!
1. Exercise almost every day.
Running for 20-30 minutes, stretching and lifting leg and arm weights has helped to regulate my heart beat and give me more energy! Lifting weights is key because you’re building strength around your legs for extra support, not just burning calories. Experiment and find a routine that works for you. Some people swear by yoga, which doesn’t really help with my POTS, but if it works for you, then do it and do it a lot!
2. Cut out inflammatory foods that irritate your system.
For me, this is mainly dairy and sugar (ICE CREAM NOOOOOO!) but I have found a great way to shake those cravings with this shake. Additionally, gluten definitely makes my sinuses and my fatigue much worse. Quinoa with olive oil, salt, pepper and basil is a good way to curb those carb cravings. Find out what irriates you and once you cut out those inflammatory foods, digestion could also improve!
3. Eat smaller meals, more often. And make it count.
I would hit a wall, shake and become incredibly weak if I didn’t eat every 2-3 hours. From being in classes to being in meetings, I would mentally check out because I was focusing on not passing out. That’s when it dawned on me: Just eat better snacks, more often and don’t overdue it at meals.
Example:
- Breakfast = that awesome, aforementioned shake
- Mid-morning snack = an apple with almond butter
- Lunch = kale and quiona salad with sweet potatoes and sunflower seeds, balsamic dressing
- Afternoon snack= coconut or greek yogurt with nuts or gluten-free granola
- Dinner = a lean protein, a green veggie and a good carb
- Post-dinner Snack = salted pumpkin seeds
4. Stay hydrated. And caffeine beverages don’t count!
I LOVE coffee. Specifically, a well-made cappuccino. But once I cut out caffeine, I found that my energy levels actually increased after the initial days of withdrawal. I mainly stick to decaf green tea, herbal teas, water and this interesting concoction of iced sparkling water and dark cherry concentrate. The latter might freak you out, but it sure is delicious on ice, sipped through a straw.
5. Find a sleeping position that works, and stick to it.
When I lay flat, I get heart palps and chest pains. But when I elevate my head, those seem to go away. I also avoid sleeping on my stomach because that tends to exacerbate my symptoms. If you notice when you lay down at night that your symptoms get worse, try elevating your head with an extra pillow! It worked wonders for me, but everybody is different.
6. Find ways to reduce stress.
For me, it was moving to a part-time job and focusing on balance versus my previous 7 day per week, 12-16 hour per day job. I surrounded myself with positive and supportive people as much as possible. And at night, I list everything I am grateful for in a form of meditation. This might not work for everyone, but if you can identify something that is causing you stress and you can control it’s presence in your life, try to get rid of it and focus on your own serenity.
These tips are not at all exhaustive, or even guaranteed to work. But they have helped me go from barely functioning, to almost fully functioning so I hope they help you too!
