Living with both Postural Orthostatic Tachycardia Syndrome (POTS) and Chronic Fatigue Syndrome (CFS) presents a unique challenge: too much activity can lead to crashes, but too much rest can result in deconditioning. It’s all about finding a balance between rest and movement. Let’s dive into gentle strategies for managing both conditions and finding the right pace for your body.
1. Understand Why Pacing Is Different with POTS + CFS
Pacing is the cornerstone of managing CFS and POTS together. Both conditions can leave you feeling exhausted, but with POTS, the body struggles to regulate blood flow when standing. Understanding this overlap is crucial.
💡 Try This:
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Balance mental and physical activity to avoid overwhelming your body.
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Track energy levels and learn your limits to avoid post-exertional malaise (PEM).
Video to Watch: For a deeper understanding of POTS and CFS interactions, watch this video on understanding POTS and pacing.
2. Start with Seated or Reclined Movement
When dealing with POTS, it’s crucial to avoid sudden upright activity that can trigger dizziness and heart palpitations. Gentle movement—especially while seated or reclined—can help maintain muscle tone without straining your body.
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Gentle stretching while lying down.
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Seated resistance exercises to avoid standing.
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Try recumbent bikes or water therapy for low-impact movement.
Video to Watch: Check out this video on how to safely exercise with POTS for safe activity suggestions.
3. Use the “Activity Sandwich” Technique
The “activity sandwich” method helps to avoid overexertion. By resting before and after any activity, you give your body time to recover and minimize the risk of PEM.
💡 Try This:
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Rest before and after even the simplest tasks, such as showering or walking short distances.
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Gradual movement instead of sudden, strenuous activities.
Video to Watch: Learn more about pacing and PEM with this video on pacing strategies for CFS.
4. Hydration and Salt for Circulation Support
People with POTS often experience low blood volume, which can make symptoms worse. Proper hydration and salt intake are critical for maintaining healthy blood pressure and circulation.
💡 Try This:
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Drink 2–3 liters of fluids daily (add electrolytes if needed).
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Increase salt (if advised by your doctor) to support blood volume.
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Wear compression socks to improve blood flow.
Video to Watch: For tips on managing hydration and salt intake, watch this video on managing circulation with POTS.
5. Track Your Limits Without Fear
Tracking your activity and energy levels helps avoid overexertion and allows you to maintain a steady routine. Many with POTS and CFS fear overexerting themselves, but with pacing and proper recovery, you can safely build tolerance.
💡 Try This:
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Use a symptom tracker to track how much energy each task uses.
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Take note of recovery times and adjust activity accordingly.
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Gradually increase activity while respecting your body’s limits.
Video to Watch: Watch this video on tracking your limits and pacing for practical tips on managing energy in CFS and POTS.
Final Thoughts
Balancing rest and activity while managing POTS and CFS isn’t about pushing through or giving up—it’s about listening to your body, adjusting your lifestyle, and creating a balance that works for you. By using hydration, pacing, and gentle movement, you can help your body regain strength without triggering crashes.