Chronic illnesses like POTS can drain you of your energy and make each day a struggle to get through! If you’re like me, you need all the help you can get to jumpstart your day. Here are my 5 simple tasks you can do each day that will change your life!
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5 Simple Tasks That Will Change Your Life
#1: Have A Morning Routine
As you probably know by now, every day can be 100% different when you have POTS. This makes it really difficult to make any commitments and know what the day will bring. ANY daily routines or structure you can create will help bring some consistency back in the picture! So, where do we begin? Well, I’m glad you asked! Let’s start at the beginning; right when you wake up!
Yep, you read that right. You need to start your battle with POTS AS SOON AS YOU WAKE UP. I’m talking about even before you get out of bed! Hear me out. I am NOT a morning person. The LAST thing I want to do is have to think about ANYTHING when my alarm goes off except how to hit the snooze button! However, your daily battle with POTS starts right there in that annoying moment when you’re suddenly awakened from an amazing dream.
Here are my tips to help you create a morning routine that works for you!
- Wake up at the same time every day (this means you can’t hit the snooze button!)
- Get out of bed in SLOW stages instead of all at once
- Sit up SLOWLY and begin monitoring your heart rate
- After a minute or two, slowly move your legs to the floor and sit on the side of the bed
- Drink 12-16oz of water BEFORE you stand up
- Stand up slowly and make sure you are not dizzy before trying to walk
- Eat a healthy breakfast and try to avoid the coffee (check out this post for how to replace your morning cup of Joe!)
Simple Task #2: Increase Salt and Fluid Intake
This step is the easiest of the 5 simple tasks that will change your life! However, it can also have the biggest impact on your life!
POTS causes your blood volume levels to be low which leads to poor circulation. Increasing your salt and fluid intake will also increase your blood volume levels as well.
POTS patients can also easily get dehydrated because the body can no longer retain fluids well. It is important to increase your fluid intake each day to prevent dehydration. My doctor told me to drink at least a gallon a day! Also, you can’t just increase one and not the other. Both your fluid and your salt intake must be increased together to get the effect you are going for.
I would recommend talking with your doctor to see how much sodium you should get each day. However, it is generally suggested to consume 3-5 grams of salt per day.
In today’s world, people are always looking for ways to do things as quickly as possible. So, here is a great way that you can accomplish this simple task in one easy step! Drink LMNT Electrolyte Packets! These tasty packets are LOADED with 1000mg (that’s 1 gram!) of sodium and no artificial flavors or sweeteners!
I also recommend getting a Nalgene water bottle. These things are indestructible and they have measurements on them to help you keep track of how much water you have had each day!
Shop Nalgene Water Bottles Here
Simple Task #3: Exercise to Change Your Life
I’m pretty sure that I probably have lost at least half of the readers by now! So far, I’ve said you can’t hit the snooze button, can’t drink coffee, and have to drink a gallon of water per day. Now, you have to exercise?? However, I promise this will help! Please keep reading in order to find out how!
Studies have shown that consistent exercise is one of the best ways to help treat POTS. Exercising improves your blood flow which also helps reduce your symptoms! Some studies have even shown that a majority of POTS patients no longer had symptoms after completing 3 consecutive months of an exercise therapy plan such as the Levine Protocol!
Now, some of you may be questioning why I am labeling exercise as one of the 5 simple tasks that will change your life. I get that! The thought of exercise literally made me laugh at the beginning of my journey and I in NO way would have said it was a “simple” task. I could hardly even walk at first and would easily pass out. However, my doctor suggested I start with the Levine Protocol and that’s when the healing began!
It just so happens that I have written two posts that explain what the Levine Protocol is and also how to follow it! Be sure to read these two posts in order to learn all things Levine! I even list some great ways you can try other exercises at home in these articles as well!
What Is the Levine Protocol Plan?
How to Exercise With the Levine Protocol Plan
**Disclaimer: Please remember to consult with your doctor first before trying a new exercise plan**
Simple Task #4: Eat 4-6 Small Meals Per Day
Again, I’m not exactly providing some fan favorite news here, but it is important to avoid the all you can eat buffets when you have POTS!
After eating a large meal, your body actually directs most of your blood flow to aide in the digestion process. Trust me, you don’t want to do ANYTHING that redirects your blood flow! This will greatly increase your symptoms and lead to more blood pooling, light headedness, and dizziness. You are also at a higher risk of fainting or blacking out when your blood volume and flow is low!
Make Sure You Fill Up on Healthy Foods!
Another thing to take note of for this step is paying attention to what you actually eat. It is important to make sure you are eating a well balanced diet instead of stuffing yourself with junk food. I suggest consuming fewer simple carbohydrates (like refined sugars and flours), eating a lean protein, and healthy veggies with each meal.
Snacking on foods high in fiber between meals will also help reduce your symptoms AND help you feel more full. Fiber has been known to help reduce POTS symptoms. There are SO many tasty, and salty, options for this like fruit, nuts, seeds, and wait for it, dark chocolate!
Here is a great link to a high fiber shopping list!
Check out this post on my favorite salty snacks that will make you feel great!
Also, it is good to avoid any foods you have any kind of inflammatory response to. POTS can cause nausea and inflammation so you don’t want to eat anything that can contribute to either one of those symptoms! A lot of people have found that gluten and dairy products can lead to an increase in POTS symptoms. Be sure to pay attention to how your body reacts to certain foods so you can determine if that also triggers your symptoms.
Read this post to find out how to identify and remove POTS triggers in 5 easy steps!
Final Simple Task That Will Change Your Life:
#5: Have A Bed-Time Routine
Patients with POTS often struggle with insomnia and difficulty sleeping. It is very important to ensure you get a good night’s sleep. Poor sleep will increase your symptoms, fatigue, and stress levels. Here are some ideas to help you create a bed-time routine that will help you get some much needed Z’s!
- Find a sleep schedule app and USE it– I would suggest purchasing a smart watch for this. (Apple Watch, and FitBit are two great options!) This will help you set a “wind-down” time to remind you when you need to start slowing down and focus on getting ready for bed.
- Try doing some relaxation techniques during your wind down time– Try reading, stretching, or Yoga for this!
- Go to bed at the same time every night– Studies show that going to bed at the same time each night will help you fall asleep faster. Again, having a sleep schedule app will help you with this!
- Sleep with your head elevated 4-6 inches– Try using this wedge pillow or an adjustable bed frame.
- Turn ALL screens off at least an hour before bedtime
- Don’t forget to have your 12-16oz of water ready to drink in the morning!
Closing Thoughts on 5 Simple Tasks That Will Change Your Life
Even though these 5 simple tasks may not seem that exciting, they will help you develop a routine that can help lower your symptoms! Following these 5 simple tasks has literally changed my life for the better! I have learned the hard way that getting off my daily routine has a huge negative effect on my body.
Read this post to see what my biggest symptom triggers are
I encourage you to always talk to your doctor to find ways that can help you out! I based these 5 simple tasks off of suggestions given to me from my POTS specialist as well as learning through personal experience. Again, POTS effects everyone differently so it’s important to consult with your doctor to find some additional suggestions that can specifically help you!
What are some simple tasks that have changed your life? I’d love to hear about them in the comments below!