What is Dysautonomia?
Dysautonomia is an umbrella term for health conditions related to the autonomic nervous system. The term "autonomic" means ”self-governing,” which means it controls things you don't have to think about. This covers a wide range of bodily functions, such as breathing, digestion, heart rate, blood pressure, body temperature, sweating, and much more.
Tips for Managing Dysautonomia
There are many types of dysautonomia, and there's no quick fix, but with some lifestyle adjustments things can get easier. This list aims to give some useful tips and tricks to help manage and keep unwanted symptoms at bay.
Hydration
Staying well hydrated can help with many forms of dysautonomia, especially those related to blood pressure, such as POTS.
Adults are recommended to drink 3 litres throughout the day to maintain a healthy level of hydration. This can also include diet changes to foods with more fluid, such as custard, cream, yoghurt, ice cream, sorbet, ice pops, ice lollies, ice cubes, slushies, jelly, soup, gravy and sauces.
Hydration tablets can also be a useful way to maximise the hydration you receive while drinking.
Compression clothing
Another way to aid the body in maintaining blood pressure is by wearing compression clothing. Compression stockings are designed to squeeze the legs to help blood flow back to the heart. It is recommended to use medical grade level 2 for optimum results.
While stockings are most commonly recommended, studies have found that compressing both legs and abdomen was more effective than compressing only the legs. Abdominal binders may be more effective than using stockings alone.
Small meal sizes
After eating a large meal, lots of our blood is redirected to the stomach to aid in digestion, which can cause a rise in unwanted symptoms. Therefore, it is recommended to eat several smaller meals throughout the day rather than two or three large ones.
Keeping cool
Heat can be a trigger for people with autonomic dysfunction.
To keep cool, you can use:
Portable fans
Water spray bottle
Cooling towels, mats, pillows and vests
Pace yourself
Whether you are doing housework or spending time outdoors, pacing yourself can help stop fatigue and burnout. Taking things slowly can pay off in the long run, minimising long term symptoms after pushing yourself too hard.
For example, when cleaning, make a plan to work in sections and small bursts, or even spread the task over multiple days.
Pacing yourself during social occasions and giving yourself time to recover can also be very important as well. Connecting in alternative ways, such as video calls and online messaging, can help keep you connected while taking less of a physical strain.
Meditation
Meditation can help to activate the vagus nerve and calm an overactive nervous system. Meditation and mindfulness practices can lower heart rates and are an accessible form of self-care everyone can use, with plenty of resources online.
Prioritise rest
Prioritising rest is important for everyone, but especially those with chronic illnesses.
Sleep disorders can be common in individuals with autonomic dysfunction. You can maintain good sleep hygiene by following a nighttime routine, avoiding screens before bed, and practicing relaxation techniques. For more information on sleep hygiene Click Here
Learning to say no
Saying no is an important form of self-care, as you are putting your health first. This can be difficult at first, especially if prior to your illness you always made yourself available. Saying no when you are feeling strained and need a break can stop flare ups and a worsening of symptoms in the long run.
Using mobility aids
The use of physical aids such as wheelchairs and mobility scooters can help to increase your mobility and independence.
Alternatively, the use of electric bikes can be a great option for those who feel uncomfortable using wheelchairs or mobility scooters. E-bikes can also offer low-level exercise and aid users in travelling greater distances independently.
If you struggle to walk long distances, a lightweight camping stool can be useful when there's a lack of benches.
Ask for help
If you have recently become sick, asking for help can feel very difficult, especially if you were previously an independent person. Asking for help can lower your physical strain, and your friends and family will most likely be happy to lend a hand.
Avoid Triggers
Dysautonomia has many triggers; some of the most common include:
Heat
Standing for long periods of time
Physical exertion
Large meals
Dehydration
Stimulants such as tea, coffee, or alcohol
Keeping a diary of your health and daily activities can help you recognise possible triggers. Some symptoms of dysautonomia can be delayed and only appear a few days after their cause; for example, you might feel okay after a walk and then have a worsening of symptoms two days later.
Medication
There are many lifestyle changes that help to control dysautonomia symptoms, but seeing a doctor is very important. A doctor can diagnose you and offer medication to help manage your illness. It's usually a combination of lifestyle changes and medication that will help balance your illness.
For more information on the process of getting a dysautonomia diagnosis Click Here
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