As promised, here are more practical ideas to manage POTS, in the simplest way possible.
Essential readings give information to you and your doctor for better calibration of POTS treatment. Have a schedule for taking your blood pressure, try having it taken twice daily at the same times. Don’t hesitate to check your blood pressure when not feeling well. This is integral in the first months of treatment.
Nearly half—45 percent—of all Americans live with at least one chronic illness. If almost half of us share this experience, why aren’t we talking about it? — Katie Willard Virant MSW, JD, LCSW
Regular heart rates are clocked at 60 to 100 beats per minute – higher and lower rates can be cause for POTS symptoms.
Two components, systolic and diastolic, measure Blood Pressure (BP). BP readings are read as a combination of these components delimited by an ‘/.’ Normal BP is within 90-120 systolic over 60-80 diastolic or 90-120/60-80.
Bouts of hypertension (140+/85+) can occur so notify your POTS specialist if hypertension readings are consistent. Conversely, low BP reading (below 90/60) can be beneficial in treating POTS.
Exercise, Lifestyle, And Sleep Of Those With Postural Orthostatic Tachycardia Syndrome
Exercise and lifestyle improvements are integral in managing POTS. The following are some points to consider.
Isometric exercises are comprised of contracting one’s muscles with no bodily movements. This attempts to “squeeze” muscles, inducing circulation of blood. This can be achieved while lying down or while seated and are ideally done in bed before getting up.
Chronic illnesses/conditions tend to develop over a period of time (often months or even years) and usually require ongoing medical involvement. — Dan Mager MSW
A steps program can also be a suitable treatment. Start by counting the steps taken before triggering symptoms – this is your baseline. Walk once a day and go a little further at each attempt. If you see improvement, add a second walk to your program. Try allocating 100 – 300 steps per hour awake and increment the steps to take every week.
Yoga Can Also Aid In Alleviating The Symptoms Of Postural Orthostatic Tachycardia Syndrome.
Slow transitions can also be helpful. For example: from a lying position, sit up and on the edge of the bed and stop for several minutes. Let the body adapt to the change in the area then slowly stand. While upright, wait for the body to adjust to the change in BP before your first steps. If you feel dizzy, stop and check if your body adapts – if not, return to the prior position.
Maintain a sleep schedule composed of 7-10 hours. Wake and retire to bed consistently within a time frame – this is key for getting a good rest. Note that excessive daytime napping can impair nighttime sleep.
To lessen POTS symptoms during sleep, elevate the head of your bed 6-10 inches to decrease the nightly formation of urine and aid fluid circulation in the morning. This will assist in waking more easily.
People who are ill need friends and family who can tolerate hearing about all kinds of feelings. — Tamara McClintock Greenberg Psy.D.
Keep Your Bedroom Conducive To Sleep And Rest.
Sleep quality is hampered by excessive watching or use of television, tablets, smartphones, and computers. Avoid these.
POTS symptoms can manifest during sleep in the form of chest pains, sweating, restlessness, and a spike in heart rate. Consult with your POTS specialist for discourse.
You have all the information written here and in part 1 of this topic. I hope that you keep all of these in mind, and practice it by heart.