Living with POTS - Ep. 81 - I AM YOU

I AM YOU is hosted by Nitza I. Alvarez, MD, FACC — board-certified cardiologist, Women’s Heart Specialist, and bestselling author. Each episode shares real stories and expert insights that help women understand their unique heart health, manage stress, and take charge of their well-being. Dr. Alvarez’s mission is simple: to inspire every woman to become the CEO of their own health—with knowledge, confidence, and community.

In this episode, Dr. Alvarez follows up on her previous discussion about POTS (Postural Orthostatic Tachycardia Syndrome) with the question many women ask after finally getting a diagnosis: Now that I know what POTS is, how do I actually live with it?

Rather than focusing on the diagnosis itself, Dr. Alvarez provides a practical toolkit for managing POTS day to day. She explains how movement, hydration, sodium, nutrition, and lifestyle adjustments can work together to improve blood volume, circulation, and cardiovascular resilience.

With clear, actionable guidance, she covers:

• Why the right kind of exercise can be one of the most powerful tools for managing POTS
• How to begin with recumbent exercise, rowing, swimming, and floor exercises before gradually progressing to upright activity
• Why strengthening your legs matters—and how your leg muscles act as a “second heart” to help move blood upward
• Why hydration requires both fluids and electrolytes, not simply more water
• How sodium can help expand blood volume—and why increased sodium intake should first be discussed with your doctor
• What to eat, including protein, complex carbohydrates, fiber, and naturally salty whole foods
• Why eating four to six smaller meals may help reduce the post-meal crashes many people with POTS experience
• What to limit or avoid, including alcohol, large high-fat meals, and refined carbohydrates on their own
• Where to find additional education and support through organizations such as Dysautonomia International and Standing Up to POTS

Dr. Alvarez also lays out five things you can start this week: move strategically, prioritize fluids, add sodium when medically appropriate, eat smaller meals more frequently, and connect with a POTS community. The goal isn’t simply to get through the next flare—it’s to build habits that support a stronger, more resilient cardiovascular system over time.

This episode is a reminder that receiving a POTS diagnosis is only the beginning. Understanding what your body needs, developing a plan that works for you, and building the right care team can help you move from simply managing symptoms to taking an active role as the CEO of your own health.

Take the Heart Health Risk Assessment:
https://nitzamd.com/are-you-at-risk/

Visit https://NitzaMD.com

Follow @NitzaMD on Instagram and Facebook.