POTS triggers can happen out of nowhere so it’s important to figure out why. This post is all about POTS triggers and how to avoid them in your life!
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What Are POTS Triggers?
Triggers are anything that cause your symptoms to happen or get worse. POTS is a weird thing to have as it can look completely different from person to person. That is why “syndrome” is the last letter in the acronym; Postural Orthostatic Tachycardia Syndrome. The good ole’ Webster’s Dictionary defines “syndrome” as this:
Syndrome (noun)- a group of signs and symptoms that occur together and characterize a particular abnormality or condition.
Merriam Webster Dictionary
This means that POTS comes with a very LONG list of symptoms and triggers that can be different for everyone. Check out this post about symptoms I have on My Unexpected Battle With POTS!
Remember, it is important to consult your doctor on what they suggest to avoid or change in your daily life BEFORE trying anything new. I’m not a doctor, I’m just a dude who’s sharing what I have learned with my daily grind of life with POTS.
I have learned what my biggest POTS symptom triggers are by using 5 easy steps that I will share later in this post! For now, here is the list of my biggest POTS symptom triggers:
- Stress
- Dehydration
- Poor Sleep
- Heat
- Getting off my routine
- Not being active
- Being TOO active (you will learn to find the right balance!)
- Changes in weather
- Changes in altitude (which is tough for me because we live in Colorado and I LOVE being in the mountains!)
- Caffeine
- Sitting or standing for long periods of time
Other Common POTS Triggers
I have other triggers as well but these seem to have the biggest effects on me. Again, people react differently with POTS so your list could be 100% different than mine. Here is a list of other common triggers for POTS symptoms:
- Alcohol consumption
- Diets high in gluten and simple carbs (complex carbs are ok!)
- Dairy
- Consuming foods that you have an inflammatory response to
- Sickness
- Eating large meals
Now that we know what some common triggers are, the next step is learning how to identify yours!
How to Identify and Remove Your POTS Triggers in 5 Easy Steps
One of the things that makes living with POTS so difficult is that symptoms can happen with no reason or known triggers. I get SO frustrated when this happens! It’s tough to deal with this mentally when you are doing everything you can do to improve. Please read this post on How Mental Health Can Make or Break Your POTS Symptoms if you feel you are struggling mentally.
While there is no “cure all” standard for how to avoid POTS symptoms, you can help prevent some by learning how to identify what your obvious triggers are. Here are 5 easy steps to help you figure that out!
Step 1: Listen to your body
Learning to listen to your body will help you identify any changes in how you feel. Also, monitor your heart rate and blood pressure any time you feel “off.” Common POTS flare up symptoms are dizziness, fatigue, brain fog, lightheadedness, body aches, and nausea. Take note if you feel any of these common flare ups!
Step 2: Write down what you were doing, eating, or drinking BEFORE your symptoms started
Think back on what you were doing, eating, or drinking before your symptoms happened. Write down these things in a journal so you can keep track of them. Especially take note of any new things you have tried. You will begin to see a pattern the more you write down! Remember to do this every time after you have had a relapse in symptoms.
Step 3: Eliminate non-trigger items off your list
Begin to eliminate the non-trigger items off your list in Step 2 by introducing them again one by one. I would recommend waiting until you are feeling better before trying this. Pay attention to how your body feels when you re-introduce the items from Step 2 again. Try to do them individually so you can see if one causes symptoms. If it doesn’t, then mark it off your list after you’ve tried it multiple times. Eventually, you will end up with a list of known triggers that you can avoid.
Step 4: Make life changes that remove your trigger items
Make life changes that eliminate the triggers revealed in Steps 2 and 3. This requires commitment! Trust me, it was REALLY hard to give up my coffee!!
Step 5: Communicate these changes to friends and family
Telling your friends and family about the new changes you have made in your life may be uncomfortable but you have to remember why you are doing this! The goal is to reduce your POTS symptoms and improve your quality of life.
Telling those closest to you what your triggers are and why you need to avoid them will help you by being held accountable to your new life commitments. Doing this will also educate your friends and family on what they need to avoid asking you to do the things that trigger your symptoms. Surround yourself with friends and family who will help you instead of tempt you with coffee or a cold one!
**These steps can also be used to help eliminate triggers in other chronic conditions as well! **
How to Avoid Your POTS Triggers
Now that you have gone through the 5 Easy Steps to Identify Your POTS Triggers, you are well on your way to eliminating them from your life! Steps 4 and 5 are the beginning of this process so you’re off to a great start! Here are some other things you can do to help you feel better and avoid future POTS triggers.
- Increase your daily water and salt intake (try these LMNT Electrolyte packets!!)
- Exercise regularly- try the Levine Protocol!
- Avoid sitting or standing for long periods of time
- Avoid hot showers, baths, hot tubs, and saunas. Heat is a known trigger!
- Consider getting a shower seat so you don’t have to stand during showers. Here are a couple of options: Teak Option, Adjustable Option
- Wear loose fighting clothes
- Wear compression stockings that are medical grade of a minimum of 20-30mmhg
- Reduce caffeine intake- SORRY!
- Sleep with your head elevated a minimum of 4-6 inches. I use this wedge pillow!
- Consult with your doctor about medications that can be helpful to you
Closing Thoughts
Making these life changes, along with 5 steps listed above, will greatly help reduce your POTS triggers and symptoms. Remember, consult with your doctor for help as well! Following these guidelines are easy changes you can make in your life that will help you learn your POTS triggers and know how to avoid them!