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Pacing Life with Chronic Illness

Pacing life w POTS

People with a variety of chronic illnesses struggle to maintain enough energy to make it through each day. Even short, local trips to the library, a restaurant, or the grocery store are taxing. Riding in the car can be exhausting. As a result, many people with chronic illness can become largely homebound and socially isolated.

There is a calculation of benefit versus cost in all activities for someone with debilitating illness – is it worth the energy and rebound illness to participate in the activity? Friends and family: Celebrate those times when your chronically ill friend or family member makes the effort to be with you, even if it is only for a short time. It takes extraordinary resolve to get up and moving, let alone to put a smile on our faces!

Here are some tricks to make your outing more tolerable.

Pacing Life with POTSStay hydrated. Carry a water bottle with you and continue drinking water, Gatorade, etc. to maintain your blood volume. Avoid drinking energy drinks and alcohol as these lead to dehydration and decreased blood volume.

Consider wearing compression devices, like abdominal binders or compression stockings, if you will have to stand or sit upright for an extended period of time. If compression stockings won’t do, try wearing control top pantyhose that are a size too small to give some leg compression while looking a bit fancier.

Sit when possible. In people with POTS, the heart rate is higher when standing still than when laying, sitting, or walking. Sitting in a low chair can help to decrease symptoms. Subtle signals of understanding from friends and family, like sitting down first, can be meaningful.

Use counter-maneuvers when you have to stand. Crossing your legs when you are standing can prevent gravity from causing blood to pool in your feet and lower legs. In addition, tightening the muscles of your legs and buttocks can help push blood back toward heart.

Take breaks frequently. If you are physically active – walking, dancing, playing games – allow yourself a five minute break to sit and drink some fluid every 15 minutes.

Avoid over-stimulating environments. Bright lights, loud noises, and crowds can cause excessive fatigue for a person with POTS and cause their symptoms to flare.

Stay cool. Many people with POTS will have their symptoms flare when they are in a warm and/or humid environment.  Use a small fan, spray bottle, cooling vest, ice water, or whatever means necessary to avoid getting overheated.

Schedule events in the afternoon, when possible. Many people with POTS report higher symptom severity in the morning and feel somewhat better in the afternoon.