Milly Gaines
Diet is an important consideration for those with Postural Orthostatic Tachycardia Syndrome (POTS). POTS is a common disorder that impacts the autonomic nervous system, which controls the body's unconscious functions, such as heart rate, blood pressure, body temperature, and digestion. As a result, those with POTS experience a range of symptoms, including light-headedness, fatigue, heart palpitations, shortness of breath, and fainting. While POTS is not life-threatening, managing these symptoms is crucial to improving patients' quality of life. Dietary changes can play a significant role in symptom management and ensuring proper nutrition.
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What You'll Learn
Diet can help manage POTS symptoms
Diet can play an important role in managing Postural Orthostatic Tachycardia Syndrome (POTS) symptoms. POTS patients experience a range of symptoms, including light-headedness, fatigue, heart palpitations, shortness of breath, and blackouts. While there is no one-size-fits-all dietary approach, certain nutritional strategies can help alleviate these symptoms and improve overall well-being.
Firstly, adequate fluid intake is crucial for POTS patients. Aiming for 2-3 litres of water per day is generally recommended to increase blood volume and mitigate symptoms. However, it is important to consult a doctor if there are underlying heart or kidney conditions. Additionally, drinking two cups of cold liquid can help boost blood pressure and lower heart rate when feeling faint.
Secondly, dietary patterns can influence POTS symptoms. Eating smaller, more frequent meals throughout the day is often suggested. Large meals can divert blood flow to the gastrointestinal tract, reducing blood flow to the heart and brain, which can worsen symptoms. A balanced approach that includes a variety of whole foods is recommended.
Thirdly, specific dietary considerations can make a difference. Increasing sodium intake, within a medically advised range, can be beneficial. Additionally, limiting refined carbohydrates, such as white bread and pasta, and reducing alcohol and caffeine consumption can help manage symptoms. For those with gut symptoms, a low FODMAP diet supervised by a registered dietitian may be recommended. Correcting nutrient deficiencies and including electrolyte-rich foods, such as bananas, leafy greens, and nuts, can also support overall cardiovascular health.
Lastly, individual variations must be considered. Keeping a food and symptom journal can help identify specific triggers and effective dietary changes. Consulting with a dietitian or nutritionist is essential for tailored advice, especially for those with complex medical histories and multiple symptoms. They can provide guidance on gut symptoms, nutrient deficiencies, and dietary adjustments to ensure adequate nutrition and symptom management.
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The importance of hydration
Postural Orthostatic Tachycardia Syndrome, typically referred to as POTS, is a common disorder that impacts the autonomic nervous system. This part of the nervous system is responsible for controlling the bodily functions that we are not consciously aware of, like heart rate, blood pressure, body temperature, and digestion. Patients who suffer from POTS experience a range of symptoms, including light-headedness, fatigue, heart palpitations, shortness of breath, and blackouts.
It is worth noting that some drinks may not be suitable for POTS patients. Alcohol, for instance, is a diuretic, which means it can cause fluid loss and further lower blood volume. Caffeinated beverages can also have mixed effects on POTS patients. While some patients find caffeine helpful, others experience negative side effects such as jitters, insomnia, or diarrhea. It is recommended that POTS patients try caffeinated beverages only if other methods to manage their symptoms are ineffective.
In addition to water, POTS patients can also stay hydrated by consuming water-rich fruits and vegetables like cucumbers and watermelon. These hydrating foods can be excellent additions to a POTS diet. Oral nutritional supplements or non-oral nutrition support, such as IV fluids or enteral nutrition, may also be necessary for some patients who struggle to get adequate nutrition orally.
Overall, hydration plays a crucial role in managing POTS symptoms and improving patients' quality of life. By increasing fluid intake, POTS patients can help regulate their blood pressure, increase blood volume, and reduce the severity of their symptoms.
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Electrolyte-rich foods
Electrolytes are electrically charged minerals that are essential for good health. They help regulate hydration, the nervous system, and muscle function, including the heart. Electrolyte-rich foods can support overall health and hydration by maintaining electrolyte balance in the body.
A varied, nutrient-rich diet can ensure an adequate intake of electrolytes. Electrolyte-rich foods are naturally lower in sugar or contain no added sugar, making them a healthier alternative to sports drinks.
Some electrolyte-rich foods include:
- Avocados, which are rich in potassium, magnesium, calcium, phosphorus, and heart-healthy fats.
- Dried fruits, such as raisins, that are packed with potassium, phosphorus, magnesium, calcium, and sodium.
- Bananas, baked potatoes, cucumbers, apricots, tomatoes, and spinach, which are good sources of potassium.
- Nuts, seeds, and legumes, which are rich in magnesium.
- Orange juice, which contains potassium, calcium, and magnesium.
In addition to these foods, staying properly hydrated is crucial for maintaining electrolyte balance. It is recommended to drink water throughout the day and include electrolytes in the form of sports drinks or oral rehydration products after intense workouts or periods of heavy sweating.
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Smaller, more frequent meals
Diet is a crucial aspect of managing POTS syndrome. Eating smaller, more frequent meals throughout the day is one of the key dietary strategies recommended for individuals with POTS. Here are some detailed guidelines and explanations regarding this approach:
Managing Blood Flow and Symptoms
POTS symptoms can be exacerbated when eating large meals. This is because digestion diverts a significant amount of blood to the gastrointestinal (GI) tract, reducing blood flow to the heart and brain. By eating smaller meals more frequently, you can avoid this significant diversion of blood flow and help maintain more stable blood circulation, which is beneficial for managing POTS symptoms.
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Meal Frequency and Composition
Experts recommend eating five to six small meals a day. These meals should be based on protein-rich foods such as meat, fish, Quorn, soy, or beans. Include smaller amounts of whole-grain or low GI carbohydrates like brown rice, sweet potato, or whole-grain, seeded, or rye bread. This combination helps manage blood sugar levels and provides a steady source of energy.
Individual Variability and Monitoring
It is important to remember that not all strategies work for everyone with POTS. Individual variability exists, and some people may find that smaller, more frequent meals do not suit their lifestyle or help their symptoms. Keeping a food and symptom journal when making dietary changes can help determine what works best for your specific situation. This allows you to identify patterns and make informed decisions about your meal frequency and composition.
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Nutritional deficiencies
Vitamin deficiencies can cause PoTS-like symptoms, especially if they are causing anaemia. This includes iron, folate, or vitamin B12 deficiency. Vitamin D deficiency is also common in the UK, and those with PoTS may be at higher risk if they spend a lot of time indoors, cover up when outside, have dark skin, or wear high-factor sunscreen.
People with PoTS may also experience unintentional weight loss and struggle to maintain a healthy body weight due to the high incidence of gastrointestinal symptoms, food intolerances, and co-existing conditions. Dietary advice and support are essential to ensure that those with PoTS can get the nutrients they need while minimising symptoms.
Correction of nutrient deficiencies should be a priority, as this may improve some PoTS symptoms. A nutritional assessment is recommended for all patients with PoTS, and a dietitian or registered nutritionist can help patients explore their individual dietary needs and triggers.
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Frequently asked questions
Postural Orthostatic Tachycardia Syndrome, typically referred to as PoTS, is a common disorder that impacts the autonomic nervous system, controlling the body's functions like heart rate, blood pressure, body temperature and digestion.
Diet is really important for managing PoTS syndrome. Dietary changes can help reduce PoTS symptoms.
The aim is to increase blood volume, which can be done by increasing fluid and salt intake. Recommendations vary from 6-20 grams of salt per day. Patients are encouraged to drink 2-3 litres of fluid each day. Eating smaller, more frequent meals throughout the day is better to avoid worsening symptoms.
Alcohol, caffeine, energy drinks, refined carbohydrates and high-glycemic foods may worsen symptoms and should be avoided or reduced.
A low FODMAP diet is often recommended to help manage gastrointestinal symptoms. A low histamine diet may also be suggested.
