Navigating Life with POTS Syndrome: Challenges and Strategies

Living with an invisible illness can be incredibly challenging, both in and out of the doctor's office. For those grappling with Postural Orthostatic Tachycardia Syndrome (POTS), the reality is there's not a one-size-fits-all solution. However, if you often feel dizzy upon standing, experience heart palpitations, or constantly battle lightheadedness, you might find that salt—a common household staple—could be an unexpected and easily accessible ally.

Let's explore how salt can serve as a powerful tool in managing POTS symptoms. For those in the chronic illness community and anyone affected by POTS, understanding the role of salt in symptom management can be a game-changer.

Understanding POTS and Its Impact

Postural Orthostatic Tachycardia Syndrome, or POTS, is a form of dysautonomia. It's a condition where the autonomic nervous system, which controls involuntary functions like heart rate and blood pressure, does not function properly. When people with POTS stand up, their heart rate increases rapidly, which can lead to dizziness, fainting, and a host of other debilitating symptoms like nausea and heart palpitations.

Many people with POTS find it difficult to perform everyday activities. When just standing up from a chair or walking to another room is exhausting, even routine tasks feel insurmountable.

Given its prevalence among young women and the varying severity of symptoms, POTS often goes undiagnosed or misunderstood (1).

The Role of Salt in Managing POTS Symptoms

Salt plays a critical role in managing POTS symptoms by increasing blood volume. When salt is consumed, it helps the body retain water. This, in turn, increases blood volume, which can help stabilize blood pressure and reduce the rapid heart rate associated with POTS (2).

Salt also decreases plasma norepinephrine levels, a neurotransmitter that is often elevated in people with POTS. Normally, norepinephrine only increases when the body is under stress or in fight-or-flight mode. However, people with POTS have high levels of norepinephrine even when at rest (3), which contributes to symptoms like rapid heart rate and anxiety.

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Balancing Salt Intake

While salt is essential for managing POTS symptoms, it’s important to note that the type and amount of salt consumed must be carefully balanced.

The recommended daily intake of salt for the average person is 2-3 grams per day. Most doctors recommend a daily intake of 6-8 grams of sodium for people with POTS (4). This includes not only table salt but also hidden sources of sodium in processed foods and drinks.

It’s also crucial to choose quality sources of salt, such as sea salt or Himalayan pink salt, over highly processed table salt. These options contain trace minerals and electrolytes that can further aid in regulating blood pressure and hydration.

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Importance of a High-Salt Diet

Incorporating a high-salt diet is often recommended as part of POTS treatment.

Common dietary sources of salt include foods like:

pickles
olives
salted nuts
soy sauce
canned soups and broths
chips and other snacks.

Drinking sports drinks or adding a pinch of salt to water can also be helpful in increasing salt intake.

However, it’s important to consult with a healthcare provider before drastically changing your diet. A registered dietitian or nutritionist can help create a balanced meal plan that includes appropriate amounts of sodium for managing POTS symptoms.

Practical Tips for Increasing Salt Intake

To make increasing salt intake easier, consider incorporating salty foods into your meals. Here are some practical tips and meal ideas:

Start Your Day Right: A breakfast of scrambled eggs with cheese and a side of smoked salmon can kickstart your day with a salty boost.
Snack Smart: Keep a stash of salted nuts or crackers handy for a quick, salty snack when you need it.
Hydrate Wisely: Consider adding electrolyte drinks to your routine, as they often contain added sodium to help keep you hydrated.

Meal planning can also help ensure you’re consistently meeting your sodium needs. Experiment with recipes that naturally incorporate salty ingredients, like stir-fries with soy sauce or pasta with Parmesan cheese.

Read: 4 Functional Treatments to Recalibrate Your Nervous System

Challenges of Managing Salt Intake with Other Health Conditions

For some individuals, managing salt intake can be complicated by other health conditions, such as kidney disease. It’s crucial to find a balance that addresses POTS symptoms without exacerbating other medical issues.

Working closely with an integrative healthcare provider is essential. An integrative doctor with experience treating POTS can help you tailor your sodium intake to your unique needs, considering all aspects of your health. In some cases, alternative treatments or medications may be recommended to complement dietary changes.

The Future of Holistic Treatments for POTS

Scientists continue to explore how sodium impacts the autonomic nervous system and blood volume. This research holds promise for developing new treatments and refining current recommendations.

Innovations in nervous system regulation may lead to more personalized treatment plans and improved quality of life for POTS patients, helping to keep symptoms under control. Staying informed about the latest research and maintaining open communication with holistic healthcare providers can help patients make the best choices for their health.

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What to Remember

POTS is a complex condition that can make even the simplest tasks feel impossible, as patients battle dizziness, heart palpitations, anxiety, and nausea. Dietary changes, such as increasing salt intake (sometimes up to 8 grams per day), can help alleviate symptoms and improve overall well-being.

Incorporating salty foods into meals and incorporating electrolyte drinks into daily routines are simple yet effective ways to increase salt intake. Ultimately, managing POTS effectively requires a holistic approach that considers all aspects of one’s health. It’s essential to work closely with an experienced functional or integrative team to find the right balance of sodium intake for your unique needs.