Meal Preperation and Cooking With POTS/Dysautonomia

In this blog post, we'll be taking a look at some practical ways to make cooking less physically demanding for people living with POTS and other forms of dysautonomia.

What is POTS?

First, let’s define POTS. Postural Orthostatic Tachycardia Syndrome (POTS) is a condition that falls under the umbrella of dysautonomia—a group of disorders related to dysfunction of the autonomic nervous system. The term “autonomic” refers to the self-governing nature of this system, which controls involuntary functions that we do not consciously regulate. These include breathing, digestion, heart rate, blood pressure, body temperature, sweating, and more.

Click here to learn about a POTS-friendly diet and how it can keep unwanted symptoms at bay.

Cooking With POTS

Meal prep and cooking can be a physically demanding task for those living with a long-term health condition. These tips and tricks will help to reduce that physical strain and bring some fun back into the kitchen.

Meal Preparation

It’s best to plan and prepare meals when you’re feeling your best. Creating weekly menus can save time and reduce decision fatigue. Consider making multiple portions that can be frozen, providing quick and easy options for days when your symptoms are more challenging.

Supporting Yourself While in the Kitchen

Using a stool instead of standing while you cook can help reduce the strain of staying upright for long periods of time. Another effective way to support your blood pressure is wearing compression clothing, which is often the first recommended management technique after a POTS diagnosis—along with hydration (more on that later).

Using a slow cooker or microwave is another way to minimise the need for prolonged standing, especially on days when you’re not feeling your best or when a stool isn’t enough.

Use Simple Recipes

Opt for quick, minimal-ingredient dishes to avoid fatigue—remember, simple, healthy meals don’t have to have simple taste. Some POTS friendly meals include:

• Tuna pasta

• Omelette

• Lentil soup

• Oatmeal with berries and nuts

• Whole grain toast with avocado and tomato

Keeping meals light and protein-rich can help prevent blood pressure drops related to digestion.

Break Meal Prep into Smaller Tasks

Wash, chop, and portion vegetables and proteins ahead of time. This break in between tasks will give your body some much needed time to recover.

Continue Practising Your Regular Self-Care

Keeping up with a regular self-care routine will keep your body in the best shape possible and help you handle triggering tasks.

• Stay Hydrated: Drink fluids regularly during meal prep to reduce strain on your heart. About 3 litres of water a day is generally recommended for people with POTS.

• Regulate Temperature: Heat can also be a common trigger. Keeping a window open or limiting time spent in hot environments can help avoid flare-ups.

• Medication: Don’t forget to take your doctor-prescribed medication, such as midodrine, which should be taken every three hours or before physical activities.

• Compression: Wearing compression leggings can help reduce blood pooling and keep blood flow where it’s most needed—your brain and upper body.

• Limit Time Spent Upright: Use a stool or set a timer to avoid too much physical strain while cooking. Patience is a key part of self-care—there’s no need to rush.

Cooking with Others

On days when you're not feeling your best, don’t hesitate to ask for help. Cooking with friends or family not only reduces physical strain but also provides an opportunity to enjoy quality time together.

Delivery Services

Online ordering can be a game-changer for managing chronic illness. Whether it’s grocery shopping or ordering takeout, delivery services help conserve your energy while ensuring you have nutritious meals readily available. This way, you can focus your energy on what matters most—your health and well-being.

Final Note

I hope this information comes in useful, whether it's for yourself, a loved one, or a friend. Feel free to drop any of your own useful tips and tricks in the comment section below.