Living with a chronic illness can be challenging, especially when it comes to managing symptoms and avoiding flare-ups. If you're living with a form of autonomic dysfunction, prioritising your health and well-being is essential.
What is dysautonomia?
Before delving in, it's essential to grasp the nature of 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.
Avoiding Flare-Ups
in POTS/Dysautonomia
Whether you are newly diagnosed or have been living with POTS/Dysautonomia for a long time, following these tips can help you manage the symptoms and take control of your health and well-being.
Prioritise rest
Rest is vital for everyone, but it becomes particularly crucial for those with chronic illnesses. Sleep disorders are commonly experienced by individuals with autonomic dysfunction. To promote good sleep hygiene, establish a nighttime routine, avoid screens before bed, and incorporate relaxation techniques. For more details on sleep hygiene, Click Here.
When a flare-up occurs, resting in a dark, quiet room can be beneficial. During this time, avoiding screens and other forms of stimulation can help calm your nervous system.
Pace yourself
Whether you are doing housework or spending time outdoors, pacing yourself is key. Taking your time can help prevent fatigue and burnout, ultimately minimising long-term symptoms associated with overexertion.
For example, when cleaning, make a plan to work in sections and small bursts, or even spread the task over multiple days. Likewise, pacing yourself during social occasions and giving yourself time to recover is equally important. Connecting in alternative ways, such as video calls and online messaging, can help keep you connected while taking less of a physical strain.
Keep a diary
Keeping a record of your activities and health can help you identify your triggers when symptoms do appear. It is common for symptoms to appear a day or two after exercise. With this information, you can make the adjustments you need to minimise your symptoms.
Make accommodations
After identifying triggers, consider making simple adjustments to relieve strain on your body. For example, using a stool while cooking can ease the pressure of standing for extended periods. If you’re in an environment with limited seating, portable camping stools can be a great solution. If heat worsens your symptoms, carrying a handheld fan can help regulate your body temperature.
Stress management
Stress is known to exacerbate many chronic illnesses. Effectively managing stress may help reduce cortisol levels, which can worsen post-exertional malaise (PEM) and disrupt sleep. Your body functions best and is more resilient when you’re relaxed. Strategies to combat stress include:
Learning to say "no" and limiting commitments
Practicing meditation, breathwork, and mindfulness techniques
Engaging in yoga, if you are able to do so without triggering PEM
Delegating or asking for help with demanding tasks
Eating Healthy and Staying Hydrated
After eating a large meal, a lot of our blood is redirected to the stomach to aid in digestion, which can trigger unwanted symptoms. Therefore, it is recommended to eat several smaller meals throughout the day, rather than two or three large ones.
Another crucial element of self-care for people living with dysautonomia is staying well-hydrated, especially for those dealing with blood pressure-related conditions like POTS.
Adults are generally advised to drink about 3 litres of fluid daily to maintain adequate hydration levels. This can be supplemented by incorporating more hydrating foods into your diet, such as custard, cream, yogurt, ice cream, sorbet, ice pops, ice lollies, slushies, jelly, soup, gravy, and sauces.
Hydration tablets can also be a useful way to maximise the hydration you receive while drinking.
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 symptoms of dysautonomia.
Conclusion
Living with a chronic illness, especially a condition like autonomic dysfunction, can be tough. It’s important to put your health and well-being first if you want to manage symptoms and keep flare-ups at bay. By getting a good understanding of dysautonomia and embracing strategies like prioritising rest, pacing your activities, keeping a diary of your triggers, making simple adjustments in your daily routines, managing stress, eating well, and staying hydrated, you can take charge of your condition.
Remember, everyone’s journey is different, so what works for someone else might not work for you. Stay curious and be willing to test out new strategies to see what fits your lifestyle best.
With a little patience and self-care, you can navigate the ups and downs of dysautonomia more easily.
Dysautonomia: Heat intolerance
Heat intolerance is a common trigger associated with many forms of dysautonomia. Click the image above to learn about the symptoms and how to treat them.
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