Healing POTS Naturally: A Daily Guide to Nutrition, Herbs, Exercise, and Meditation

Postural Orthostatic Tachycardia Syndrome (POTS) can disrupt everyday life, but with a holistic approach involving nutrition, herbal medicine, exercise, and meditation, you can support your body’s natural healing process. In this comprehensive guide, we’ll explore the science of POTS, actionable strategies for daily management, and practical tools to regain control over your health.

What is POTS?

Postural Orthostatic Tachycardia Syndrome (POTS) is a form of dysautonomia, a disorder of the autonomic nervous system. It affects blood flow, heart rate, and the body’s ability to maintain blood pressure when standing. People with POTS often experience dizziness, lightheadedness, fainting, rapid heartbeat, brain fog, and chronic fatigue.

According to a study published in Frontiers in Neurology (2018), POTS is thought to stem from several factors, including autonomic nervous system dysfunction, hypovolemia (low blood volume), and hyperadrenergic states (over-activation of the sympathetic nervous system) (Raj, 2013).

Daily Guide for Healing POTS Naturally

1. Nutrition: Fueling Your Nervous System

The right nutrition plan can support blood volume, reduce inflammation, and balance the nervous system.

Key Nutritional Goals for POTS:

• Increase Blood Volume: Increase fluid and electrolyte intake.

• Support Nervous System Health: Nutrients like omega-3s, B vitamins, and magnesium can support the nervous system.

• Stabilize Blood Sugar: Balanced blood sugar levels reduce sudden dips in blood pressure.

Foods to Emphasize:

• Hydration Superstars: Coconut water, herbal teas (like hibiscus), and electrolyte-infused water.

• Electrolyte-Rich Foods: Avocado, bananas, sweet potatoes, beets, and leafy greens.

• Omega-3 Sources: Walnuts, chia seeds, flaxseeds, and fatty fish.

• Magnesium-Rich Foods: Almonds, spinach, quinoa, and black beans.

• Anti-Inflammatory Foods: Berries, turmeric, ginger, garlic, and cruciferous vegetables.

Sample Daily Meal Plan for POTS

Morning (7:00 am)

• Hydration Drink: 12 oz coconut water with 1/8 tsp Himalayan pink salt.

• Breakfast: Avocado toast (gluten-free) with chia seeds, plus a cup of unsweetened matcha green tea.

Mid-Morning Snack (10:00 am)

• Snack: 1 banana with almond butter and a sprinkle of sea salt.

Lunch (12:30 pm)

• Meal: Quinoa and kale bowl with roasted sweet potatoes, black beans, and tahini lemon dressing.

• Beverage: Electrolyte water with 1/8 tsp sea salt.

Afternoon Snack (3:00 pm)

• Snack: Greek yogurt (if tolerated) with fresh berries, chia seeds, and a drizzle of honey.

Dinner (6:30 pm)

• Meal: Grilled salmon or tofu with steamed spinach, garlic, and quinoa.

• Beverage: Hibiscus tea with a squeeze of lemon.

Evening Wind-Down (8:00 pm)

• Tea: Chamomile, lemon balm, or passionflower tea to calm the nervous system.

Herbal Medicines for POTS

Herbal remedies can help calm the autonomic nervous system, reduce inflammation, and support cardiovascular health.

Top Herbs for POTS:

1. Hawthorn (Crataegus spp.): Supports cardiovascular function and regulates blood pressure. (Journal of Herbal Medicine, 2019)

2. Licorice Root (Glycyrrhiza glabra): Increases blood pressure in cases of low blood pressure but should be used cautiously.

3. Ashwagandha (Withania somnifera): An adaptogen that helps balance the nervous system. (National Center for Complementary and Integrative Health, 2021)

4. Rhodiola (Rhodiola rosea): Reduces mental fatigue and improves energy levels. (Phytomedicine, 2018)

5. Reishi Mushroom (Ganoderma lucidum): Supports the immune system and reduces stress.

DIY Herbal Tea Recipe for POTS

Calming Nervous System Tea

Ingredients:

• 1 tsp dried hawthorn berries

• 1 tsp dried passionflower

• 1 tsp dried chamomile

• 1/2 tsp dried lemon balm

• 1/2 tsp ashwagandha root powder

Instructions:

1. Place all herbs in a teapot or tea infuser.

2. Pour 16 oz of boiling water over the herbs.

3. Cover and let steep for 15 minutes.

4. Strain and sip slowly in the evening.

Exercises and Movement for POTS

Exercise is crucial for improving blood circulation and autonomic nervous system balance. However, exercise must be approached with caution in POTS due to intolerance to standing.

Exercise Tips for POTS:

• Start with Seated and Reclined Workouts: Yoga, Pilates, and rowing exercises.

• Build Leg Strength: Strong leg muscles help support blood flow.

• Gradual Progression: Start with low-intensity movements and slowly build endurance.

• Compression Garments: Wear compression socks or abdominal binders during exercise to prevent blood pooling.

Sample POTS-Friendly Exercise Routine:

1. Warm-up (5-10 min): Seated stretches for arms, neck, and legs.

2. Leg Strength (10 min): Seated leg raises, resistance band exercises, and heel lifts.

3. Cardio (15 min): Use a recumbent bike or rowing machine.

4. Cool Down (5-10 min): Breathing exercises or guided meditation.

Meditation and Stress Reduction

Stress exacerbates autonomic nervous system dysfunction, so stress reduction is essential.

Meditation Techniques for POTS:

• Guided Breathwork: Focus on deep, slow breathing (4-7-8 breath technique).

• Body Scan Meditation: Lie down and scan each part of your body, relaxing tension.

• Grounding Practices: Use visualization techniques to “ground” your energy.

Simple Daily Meditation Practice (10 minutes)

1. Sit or lie in a comfortable position.

2. Breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat 10 times.

3. Visualize calm waves flowing through your body.

4. End with a gratitude affirmation.

High-Quality Herbal Medicine Products

Gaia Herbs: Renowned for high-potency ashwagandha and reishi.

Frontier Co-op Herbs: Source for organic dried hawthorn berries, chamomile, and passionflower.

Herb Pharm: Trusted for liquid herbal extracts.

Further Resources and Support

• Dysautonomia International: Offers community support and POTS-related research.

• Functional Medicine Practitioners: Seek out practitioners who focus on POTS and autonomic nervous system dysfunction.

This guide gives you the tools to support your body holistically. By incorporating nutrition, herbal remedies, exercise, and stress reduction techniques, you can support your body’s natural healing process and improve your quality of life. If you have any questions or would like guidance on starting your POTS healing journey, reach out to a healthcare provider or a functional medicine practitioner.

Disclaimer

This blog is for educational purposes only and is not a substitute for medical advice. Always consult with a healthcare provider before starting new dietary, herbal, or exercise regimens, especially if you have preexisting conditions or are on medication.

Scientific Sources Cited

1. Raj, S. R. (2013). The postural tachycardia syndrome (POTS): Pathophysiology, diagnosis, & management. Frontiers in Neurology, 4, 22.

2. National Center for Complementary and Integrative Health (2021). Ashwagandha: In-Depth.

3. Phytomedicine (2018). Effects of Rhodiola rosea on physical performance and mental fatigue: A systematic review.

4. Journal of Herbal Medicine (2019). Cardiovascular benefits of hawthorn (Crataegus spp.) and its bioactive components.