A Natural Approach to Living With POTS

Paula Gallagher on 05/30/2023

Woman on green couch holding her head with dizziness, a common POTS symptom managed with a natural approach

Have you ever felt lightheaded or dizzy when you stood up? What if these symptoms persist and greatly affect your daily activities? This is what people with postural orthostatic tachycardia syndrome (POTS) experience. POTS is a disorder that causes an abnormal increase in heart rate upon standing, leading to a decrease in blood flow to the brain.

What is POTS?

POTS is a type of dysautonomia, which is a dysfunction of the autonomic nervous system. Normally, the autonomic nervous system controls our body's involuntary functions such as heart rate and blood pressure. However, in people with POTS, the brain does not receive the correct signals to regulate heart rate and blood flow, causing symptoms such as lightheadedness, fainting, and fatigue.

How Does One Get POTS?

The exact cause of POTS is still unknown, but it can occur after a viral illness or after an injury that affects the autonomic nervous system. It is also more common in women than men, and frequently affects people with preexisting conditions such as Ehlers-Danlos syndrome (EDS), lupus, or chronic fatigue syndrome.

What Are the Symptoms of POTS?

The symptoms of POTS often begin after standing up from a sitting or lying position, and may last for hours. These include:

Dizziness, lightheadedness or sudden fainting
Tachycardia or rapid heart rate
Headache
Shortness of breath
Blurry vision
Fatigue
Brain fog

Since these symptoms are not life-threatening, POTS is often misdiagnosed or disregarded by healthcare professionals.

Can POTS Be Managed Naturally?

Unfortunately, there is no known cure for POTS; however, there are some natural POTS treatment options you can use to help relieve symptoms and boost your quality of life. Be sure to talk with your doctor before beginning any new treatment regimen. A holistic treatment for POTS looks at fluid, salt, movement, sleep and stress as a collective whole instead of expecting one change to do all the work.

Much of the rest of this article is about day-to-day self-care. Postural orthostatic tachycardia syndrome self-care refers to the daily routines and actions that help keep your heart rate stable in between doctor visits. It includes things like what you drink, how much salt you consume, what kind of compression garments you use, how you move and how you sleep. Self-care doesn't replace your treatment plan prescribed by a health care provider, but it's the aspect of managing postural orthostatic tachycardia syndrome you can most influence.

Here are some natural remedies and lifestyle changes that may be beneficial.

Increased Fluid and Salt Intake

Increasing fluid and salt intake can help expand blood volume and improve symptoms. Ensure you're consuming an adequate amount of water and speak to a healthcare provider about the appropriate amount of salt to add to your diet.

Most of the treatments for POTS include drinking around two to three liters of fluids per day, and eating more salt than what you’re accustomed to. That’s to increase your blood volume, which means that when you’re standing up, there isn’t as much pooling in your lower body. You should ask your provider what the right amount is for you, because everyone’s sodium requirements are different and some health conditions would require avoiding the excess salt.

Compression Stockings

Wearing compression stockings or compression garments can improve blood circulation and reduce symptoms such as lightheadedness and leg swelling.

Physical Counterpressure Maneuvers

Techniques such as leg crossing, squatting, or tensing muscles in the lower body can help prevent blood pooling in the legs and improve blood flow to the brain.

Exercise

Engaging in a tailored exercise program under the guidance of a healthcare professional can improve cardiovascular fitness and orthostatic tolerance. Low-impact exercises like swimming, cycling, and recumbent biking are often recommended.

Start out by exercising horizontally. Using a recumbent bike or rowing machine, or swimming, will allow you to increase your aerobic capacity while minimizing the symptoms caused by reduced upright blood flow. Most formal rehab programs gradually transition to upright exercises within a few months, as well as strengthening the lower body to promote better venous return.

Dietary Adjustments

Some individuals with POTS find that certain dietary modifications can help alleviate symptoms. It may be worth exploring a diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats. Avoiding processed foods, caffeine, and alcohol may also be beneficial for some people. There is no single postural orthostatic tachycardia syndrome diet, but many people do better on smaller, more frequent meals, since a large meal draws blood to the gut and can leave less available for the brain.

Stress Management Techniques

The lifestyle changes for POTS that people find most useful are rarely dramatic, and stress is one of them: stress can exacerbate symptoms of POTS. Incorporating stress management techniques such as deep breathing exercises, meditation, yoga, or mindfulness can help promote relaxation and reduce symptom severity.

Adequate Rest and Sleep

Prioritize getting sufficient rest and quality sleep to support overall well-being and symptom management.

Temperature Regulation

Extreme temperatures can worsen POTS symptoms for some individuals. Staying hydrated, avoiding excessive heat or cold, and using cooling techniques like cold packs or cooling vests may help.

Natural Vasoconstrictors and Blood Pooling

Much of the POTS pain is related to the blood pooling in your legs and stomach when you are standing up. Compression stockings are the best way to minimize this. Another question I get often is what natural vasoconstrictors can help with POTS. Vasoconstrictors are foods or substances that may cause slight narrowing of your blood vessels. The ones most commonly talked about for POTS include cold water, small amounts of caffeine (for those who can tolerate it), and salt loading, and there is conflicting data on their efficacy. Licorice root is another one sometimes suggested since it raises blood pressure; however, it can deplete your potassium and raise it too far. This shouldn't be something you experiment with without asking your doctor. Ask before trying any of these.

Supplements for Managing POTS Symptoms

Supplements may be considered as part of a comprehensive treatment plan for postural orthostatic tachycardia syndrome. However, it's crucial to consult with a healthcare professional before starting any new supplements, as they can interact with medications or have contraindications. Here are some supplements that have been suggested to support individuals with POTS.

Electrolyte supplements: POTS patients may experience dysautonomia-related dysregulation of electrolytes. Supplements containing electrolytes like potassium, magnesium, and sodium may help maintain electrolyte balance.

Omega-3 fatty acids: Omega-3 fatty acids, commonly found in fish oil supplements, have anti-inflammatory properties and may provide cardiovascular benefits. They can potentially help reduce inflammation and improve overall cardiovascular health.

Coenzyme Q10: CoQ10 is associated with supporting heart function and energy production

Magnesium: This mineral may help support normal heart rhythm and ease muscle discomfort

Vitamin D: Vitamin D is important for bone and muscle health and to help support the immune system.

People often ask how to help with POTS naturally, and the honest truth is this is a complex and often misunderstood disorder that affects many people. However, there are natural ways to manage its symptoms, such as hydration, salt intake, exercise, and stress management. In addition, certain supplements can also help alleviate symptoms and improve overall health. If you believe you may have POTS, consult with a healthcare professional to get an accurate diagnosis and create an individualized treatment plan.

One last thing about supplements: Forms matter. Magnesium glycinate is less laxative than magnesium citrate or oxide; CoQ10 is available as ubiquinone or ubiquinol, which is more easily absorbed by the body. With omega-3s, what matters is the content of EPA and DHA, so don’t look at the total amount of fish oil on the front of the bottle; instead, look at the nutritional label on the back.

Frequently Asked Questions

How to help with POTS naturally?

Almost all of it boils down to everyday practices: drink and salt more, if your doctor approves; wear compression garments; ease back into exercise gradually; keep the room cool; get plenty of sleep. Natural treatments for POTS don’t replace medical treatment. Consult your doctor about which of these will work for you.

How to cure POTS naturally?

While there’s currently no cure for POTS, many of the symptoms can be controlled naturally using strategies discussed with a doctor. These include increased fluid and salt intake, compression garments, counterpressure maneuvers (crossing your legs or squatting), a slow, individualized exercise regimen (starting with recumbent exercises), a whole foods diet, stress reduction, and good quality sleep. Consult with a qualified healthcare provider regarding what’s appropriate for you.

How to heal POTS naturally?

While there is no known cure or way to heal POTS, symptoms can usually be managed with natural interventions overseen by a practitioner. Some helpful interventions include hydrating, increasing salt intake, wearing compression garments, using counterpressure maneuvers, and engaging in a slow, progressive exercise program. Modifications in diet, stress, sleep, and ambient temperature may improve day to day symptom management. Some specific supplements may be helpful. Work with a practitioner to develop a personalized management protocol.

How to cure POTS syndrome?

POTS syndrome is not curable, as it is a long-term condition that affects the autonomic nervous system, so the goal is more even days rather than a permanent resolution. Most people establish a routine of fluid and salt intake, compression garments, exercise and sleep, as well as any medications or treatments recommended by their doctor. Some people see significant improvement in symptoms over time, especially younger patients after a viral infection.

How I cured my POTS naturally: what people usually mean?

The vast majority of people doing this search are looking for individuals who have recovered on their own, without the use of medications. Since there is no cure for POTS, what they’re actually describing is remission or good symptom control. The things they do are pretty similar: consistent fluids and electrolytes, compression garments, a very gradual increase in physical activity over time, a regular sleep schedule, and patience. You should create your plan in consultation with a doctor who knows you and your medical history.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References

Older Post Newer Post

Learn about personalized health from top experts! Check out our fascinating new shows every week, available as videos, podcasts and transcripts.:

Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
read more..
Margo Gladding
Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
read more..
Dr. Neal Barnard
Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
read more..
Dr. Joseph Pizzorno
Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
read more..
Debi Silber
Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
read more..

SEE ALL OF OUR BLOGGERS

Learning Resources Consultations Pharmacy/Compounding Humanized Health Village Green Blog

Customer Care What is Prop 65? Help Center Return Policy Best Price Guarantee Leave a Review

General Information Contact Us About Us Privacy Policy Job Opportunities Affiliate Program

Stay Connected

Village Green Apothecary
5415 W Cedar Ln
Bethesda, Maryland, 20814
(301) 530-0800
Toll Free: (800) 869-9159

The information provided on this site is not intended to be a substitute for advice or treatment from a qualified physician, nor is it intended to diagnose or treat a health problem or disease. Consult your physician prior to starting any new health program or if you any questions regarding a medical condition.

Find anything you need