How to Recover
Below you will find a list of the 7 main tools and affiliate products that helped myself and others reach a full recovery.
Please read through, I'll keep everything short and brief. Contact me through email if you have additional questions.
1. Nervous System Regulation
The nervous system is regulated when the sympathetic and parasympathetic nervous systems are operating in harmony, maintaining a balance between the body's fight-or-flight response and its rest-and-digest functions. I don't know if anyone has told you yet but weather you have POTS, CFS, Fibromyalgia, MCAS, or Long Covid; you have a dysregulated nervous system. This is usually caused by some form of stress or trauma either formed over a longer period of time or an incident that shocks the body, leaving it 'stuck' in sympathetic (fight or flight) mode with unpleasant symptoms. This is good news in my opinion. Our bodies are incredibly adaptable, meaning, by re-training your stress responses, you can balance your nervous system and learn how to live fully again. Thankfully we have a choice and don't have to stay 'stuck.' You can find free tools and advice online/social media, just be careful not to go down a rabbit hole of constant google searches. There is no one perfect way to heal and everyone's story will look a little different, so find one person or program on nervous system regulation that resonates with you, and follow that.
There are quite a few programs out there that take this mind/body approach like Gupta, DNRS, Primal Thrust, and CFS Recovery. But I personally recommend Your Grateful Guide and Somia. I loved what was being taught in both, and they resonated with me more than the other programs. They both also have a Facebook page, Instagram, and Youtube page you can follow. Check out their sites directly to decide what is best for you and don't hesitate to contact me if you have questions on that or nervous system regulation in general.
Now the main things that supported me heal along the way...
(Clicking on each product will take you to the exact products I used)
2. Wedge Pillow
Mornings were the roughest point of the day for me and sleeping on a wedge pillow helped my nervous system not be so shocked, resulting in my heartrate not spiking as drastically when I got up in the morning. Within a week I was able to break out of being 100% bedbound and start spending a few hours each day sitting up doing basic things, I built my tolerance from there.
This mini bike is lightweight and good for all stages of recovery. (I could prop it against a wall or on my bed to exercise laying down. Eventually I used it while sitting on the edge of a couch while leaning back partially. And finally while sitting up like normal.) Recumbent bikes and rowing machines are said to be the best workout equipment for POTS because it helps strengthen the heart and leg muscles to help our bodies pump blood more efficiently. Another reason it's so important, is our bodies can become deconditioned when we're dealing with health challenges. A little exercise each day goes a long way. Choose an exercise plan that makes most sense to you, just remember to take it slow. I personally followed the CHOP protocol (a pots exercise plan made as a treatment for pots patients by the Children's Hospital of Philadelphia.) I liked this protocol because it's simple and all you really need is a bike and some basic resistance bands. https://www.dysautonomiainternational.org/pdf/CHOP_Modified_Dallas_POTS_Exercise_Program.pdf
This was helpful to keep myself physically moving forward. I started out walking only 200steps per day and expanded from there. Using a watch that tracks ONLY steps like this one, was the most helpful! *Please Read* I tried one of those basic steppers that clips to your waistband but it wasn't accurate at all. And a lot of people now have Samsung or iPhone compatible smart watches, which I tried myself, but I strongly believe that it was more harmful than helpful! Those fancy watches can be a handcuff to your illness. Please Do Not obsess over your heart rate. I know it can be scary and uncomfortable. But just remember, pots and these other conditions isn't a heart issue, it's a nervous system issue. Focus on step 1, slowly increase your activity, give yourself grace, and you'll start to see improvements.
5. SHOWER CHAIR
Gosh, I just wanted to baith myself again without assistance. I remember my first time showering on this chair to be just as glorious and enlightening as the day I was able to shower standing again. It was all about gaining some lever of independence and power back.
I would drink 1.5 of this bottle each day totaling about 3 liters (roughly 100oz.) Along with 2-3,000mg (2-3g) of sodium a day which is a pretty standard recommendation. Sometimes I went a little over, sometimes under. I was strict in the beginning and over time relaxed on it as my body started to regulate.
My personal method: Fill half of this bottle with 1 packet of Liquid IV (500mg sodium) to kickstart my morning. After drinking that, fill it all the way and sip throughout the day. I got the rest of my sodium in through food or a pinch of Celtic Sea Salt (1/4 tsp = 458mg) on my tongue. Celtic Sea Salt also has beneficial minerals opposed to table salt or concentrated salt tablets.
7. Healthy Distractions!
I couldn't let my condition define my whole life anymore. I seriously needed to balance intentional healing (nervous system regulation practices) with un-intentional healing by finding joy in life again. This lead me to diving head first into anything that sparked my interest. I tried new things, I got my hands dirty, I fully immersed myself into healthy distractions and gained a new sense of joy for life, while I healed! Neuroplasticity (the brains ability to change and rewire) THRIVES on us doing new things. You don't have to go out there and learn a new language or buy an electric guitar. You totally can, but we can also keep it super simple. Here's an example: Buy a coloring book but use alcohol markers (if they're new to you) instead of colored pencils. It doesn't have to be complicated.
Since I was trying to change how my brain works, I thought it made sense to do brand new things to help my brain naturally start making new connections, and I knew it would translate to a quicker recovery. Whatever you choose, fully immerse yourself, get your hands dirty, and you too will find a new love for life as you heal. Here is my list... Enjoy!
-BINOCULARS for BIRD WATCHING w/phone stand for no eye strain
(click to enlarge)