Additional PoTS Information
The Science behind ‘Why Salt?’
Table Salt is composed of two elements, Sodium, and Chloride. Sodium has an important role in blood volume since a key in fluid retention. Whenever a sodium ion is absorbed into the bloodstream through the kidneys, a water molecule is paired with it, due to osmosis. This then makes the body retain more water and in doing so, increases blood volume. Blood volume is important for PoTS because 70% of people with PoTS have low blood volume (Professional ) which is to be hypovolemic. Being hypovolemic causes you to feel dizzy, faint, have muscle cramping, have a harder time urinating, and feel fatigued and weak (Professional ), no wonder people with PoTS like salt!
Why Does Protein keep me fuller?
Proteins are made up of amino acids which fold on one another, creating complex structures. Hundreds or even thousands of amino acids can make up these big, complex molecules (Carpi).
Carbohydrates on the other hand are composed of simple sugars. A complex carbohydrate is a long chains of connected simple sugar molecules make up complex carbohydrates. But unlike proteins, they are smaller and don’t fold (Carpi), therefore they take shorter to digest.
Because of this proteins can digest considerably more slowly than carbohydrates, taking around 4-4 hours (Joslin)
Why Fiber?
Carbs with higher fiber content digest more slowly than those with lower fiber content (Joslin).
More stable blood sugar levels can be achieved by combining carbohydrates high in fiber, lean protein, and healthy fats, which in return helps your body maintain blood pressure by not allowing blood to pool in your stomach.
Why Iron?
PoTS is linked to low iron and moderate anemia, indicating that low iron is a symptom of PoTS (LK). Iron has the important role in creating hemoglobin; a molecule that carries oxygen throughout the body. Because of the connection with anemia and PoTS, its recommended to be aware of your iron intake, trying to make an effort to hit your daily Value, which is 18mg for those with XX chromosomes, 9 mg for XY, and 27 mg for Pregnant people (iron).
Citations and References for PoTs
Carbohydrate. BIOCHEMISTRY. (n.d.). http://syafinasaslan.weebly.com/carbohydrate.html
Carpi, A. (n.d.). Structure of proteins, carbohydrates and Fats. Strcuture of Proteins, Carbohydrates and Fats. https://www.sciencegeek.net/Chemistry/chempdfs/ProteinCarbsFat.pdf
CI;, H. (n.d.). Covid-19 increases the prevalence of postural orthostatic tachycardia syndrome: What nutrition and Dietetics Practitioners Need To Know. Journal of the Academy of Nutrition and Dietetics. Accessed February 1, 2024. https://pubmed.ncbi.nlm.nih.gov/35697326/
DiBaise , J. K. D. K., Lunsford, T. N., & Harris, L. A. (2019, June). The pots (postural tachycardia syndrome) epidemic. Accessed February 5, 2024. https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2019/06/POTS-June-2019.pdf
Diet and fluids. PoTS UK. (2023, November 2). Accessed January 19, 2024. https://www.potsuk.org/managingpots/diet-and-fluids2/#:~:text=Meals%20that%20are%20based%20on,rye%20bread%20may%20also%20help
Dysautonomia international: 10 facts doctors should know about pots. (n.d.). Accessed January 19, 2024. https://www.dysautonomiainternational.org/page.php?ID=180
Fedorowski , A. (n.d.). Postural orthostatic tachycardia syndrome … – wiley online library. Accessed February 1, 2024. https://onlinelibrary.wiley.com/doi/full/10.1111/joim.12852
Harris , C. I., & 1. (2022, June 10). Covid-19 increases the prevalence of postural orthostatic tachycardia syndrome: What nutrition and dietetics practitioners need to know. Journal of the Academy of Nutrition and Dietetics. Accessed February 5, 2024. https://www.sciencedirect.com/science/article/pii/S2212267222003422
Health wise Staff. (n.d.). Hemoglobin. Home. https://www.uvmhealth.org/healthwise/topic/tp10337
Iron. The Nutrition Source. (2023, March 7). https://www.hsph.harvard.edu/nutritionsource/iron/#:~:text=RDA%3A%20The%20Recommended%20Dietary%20Allowance,and%209%20mg%20for%20lactation.
Joslin Education Team. (2023, March 24). Carbs, protein and fats – their effect on glucose levels. Joslin Diabetes Center. https://www.joslin.org/patient-care/diabetes-education/diabetes-learning-center/carbs-protein-and-fats-their-effect
LK;, J. I. (n.d.). Low iron storage and mild anemia in postural tachycardia syndrome in adolescents. Clinical autonomic research : official journal of the Clinical Autonomic Research Society. https://pubmed.ncbi.nlm.nih.gov/23720007/#:~:text=Interpretation%3A%20Low%20iron%20storage%20and,in%20both%20POTS%20and%20NMS.
professional, C. C. medical. (n.d.). Hypovolemia symptoms, causes & treatment. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/22963-hypovolemia
Protein. Genome.gov. (n.d.). https://www.genome.gov/genetics-glossary/Protein
What is glycemic index. Glycemic Index Guide. (2023, January 7). Accessed March 1, 2024. https://glycemic-index.net/what-is-the-glycemic-index/
Citations and References for Backpacking Gear
Camp Kitchen & Cooking Gear: Rei Co-op. REI. (n.d.). Accessed February 27, 2024. https://www.rei.com/c/camp-kitchen
Cooking – search results. Cooking – Search Results | Backcountry.com. (n.d.). Accessed February 27, 2024. https://www.backcountry.com/search?q=Cooking&p=group_id%3Abc-hike-camp&s=u
Facebook Marketplace. (n.d.). Marketplace. Facebook. Accessed February 27, 2024. https://www.facebook.com/marketplace/
Citations and References for Breakfast Ingredients
Dollartree.com. (n.d.). Accessed March 3, 2024. https://www.dollartree.com/store-locator
Chia seeds. The Nutrition Source. (2022, March 2). Accessed February 5, 2024. https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/
Fooddata Central Search Results. FoodData Central. (2019a). Accessed February 5, 2024. https://fdc.nal.usda.gov/fdc-app.html#/food-details/370727/nutrients
Fooddata Central Search Results. FoodData Central. (2019). Accessed February 5, 2024. https://fdc.nal.usda.gov/fdc-app.html#/food-details/370727/nutrients
Katherine Zeratsky, R. D. (2023, January 31). Why buy ground flaxseed?. Mayo Clinic. Accessed February 5, 2024. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/flaxseed/faq-20058354#:~:text=Flaxseed’s%20health%20benefits%20come%20from,dietary%20fiber%20and%2037%20calories
16 cheap grocery store dehydrated foods. TrailGourmet. (2021, April 22). Accessed January 19, 2024. https://trailgourmet.com/grocery-store-dehydrated-foods/
Stores | Winco Foods. (n.d.). Accessed March, 2 2024. https://www.wincofoods.com/stores
Citations and References for Lunch Ingredients
Atal S;Agrawal RP;Vyas S;Phadnis P;Rai N; (2012). Evaluation of the effect of piperine per se on blood glucose level in alloxan-induced diabetic mice. Acta poloniae pharmaceutica. Accessed February 12, 2024. https://pubmed.ncbi.nlm.nih.gov/23061294/
CL;, T. R. D.-D. W. (2006). Curcumin content of turmeric and curry powders. Nutrition and cancer. Accessed February 13, 2024. https://pubmed.ncbi.nlm.nih.gov/17044766/#:~:text=Curcumin%20displays%20both%20anti%2Dinflammatory,and%20applications%20in%20clinical%20research.
Find a co-op. Co+op. (n.d.). Accessed March, 3 2024. https://www.grocery.coop/all-coops
Fooddata Central Search Results. FoodData Central. (2018). Accessed February 12, 2024. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
Garden Valley Foods. (n.d.). Green pea flakes, no salt. Accessed February 12, 2024. https://www.gardenvalleyfoods.com/products/green-pea-flakes
Onions, dehydrated flakes. Onions, dehydrated flakes nutrition facts and analysis. (n.d.). Accessed February 16, 2024. https://www.nutritionvalue.org/Onions,_dehydrated_flakes_nutritional_value.html
Russell, L., & Ferrara, D. A. (n.d.). Dehydrated vegetable soup: Veggie soup mix: Harmony house. Harmony House Foods, Inc. Accessed February 11, 2024. https://www.harmonyhousefoods.com/Dried-Vegetable-Soup-Mix-9-oz_p_1867.html
Stores | Winco Foods. (n.d.). https://www.wincofoods.com/stores
Vegetable broth, bouillon. Vegetable broth, bouillon nutrition facts and analysis. (n.d.). Accessed February 14, 2024 https://www.nutritionvalue.org/Vegetable_broth%2C_bouillon_75657000_nutritional_value.html#:~:text=Vegetable%20broth%2C%20bouillon%20contains%2012,and%202.2%20g%20of%20carbohydrate.Stores | Winco Foods. (n.d.). Accessed March, 2 2024. https://www.wincofoods.com/stores
Citations and References for Dinner Ingredients
Atal S;Agrawal RP;Vyas S;Phadnis P;Rai N; (2012). Evaluation of the effect of piperine per se on blood glucose level in alloxan-induced diabetic mice. Acta poloniae pharmaceutica. Accessed February 12, 2024. https://pubmed.ncbi.nlm.nih.gov/23061294/
Bulk Pinto Bean Flakes: Harmony House Foods. Harmony House Foods, Inc. (n.d.). Accessed February 18, 2024. https://www.harmonyhousefoods.com/Pinto-Bean-Flakes-18-lbs_p_2205.html
Find a co-op. Co+op. (n.d.). https://www.grocery.coop/all-coops
Fooddata Central Search Results. FoodData Central. (2018a). https://fdc.nal.usda.gov/fdc-app.html#/food-details/171319/nutrients
Harmony house: Freeze Dried & Dehydrated Foods, Non-GMO. Harmony House Foods. (n.d.). Accessed February 18, 2024. https://www.harmonyhousefoods.com/
Onions, dehydrated flakes. Onions, dehydrated flakes nutrition facts and analysis. (n.d.). Accessed February 16, 2024. https://www.nutritionvalue.org/Onions,_dehydrated_flakes_nutritional_value.html
Quinoa. The Nutrition Source. (2021b, July 6). Accessed February 18, 2024. https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/
Russell, L., & Ferrara, D. A. (n.d.). Dehydrated vegetable soup: Veggie soup mix: Harmony house. Harmony House Foods, Inc. Accessed February 11, 2024. https://www.harmonyhousefoods.com/Dried-Vegetable-Soup-Mix-9-oz_p_1867.html
Stores | Winco Foods. (n.d.). https://www.wincofoods.com/stores
Taco Seasoning mix packet. Ortega®. (2024, February 13). Accessed February 18, 2024. https://ortega.com/product/taco-seasoning-mix/
Tofu, dried-frozen (Koyadofu). Tofu, dried-frozen (koyadofu) nutrition facts and analysis. (n.d.).
Accessed February 15, 2024. https://www.nutritionvalue.org/Tofu%2C_dried-frozen_%28koyadofu%29_nutritional_value.html#:~:text=Tofu%2C%20dried%2Dfrozen%20(koyadofu)%20contains%2081%20calories%20per,the%20rest%20is%20complex%20carbohydrate
Tomato Powder. Tomato powder nutrition facts and analysis. (2024). Accessed February 22, 2024. https://www.nutritionvalue.org/Tomato_powder_nutritional_value.html#:~:text=Tomato%20powder%20contains%20302%20calories,mg%20of%20cholesterol%20per%20serving.