10 Thanksgiving Tips for People with POTS: How to Enjoy the Holiday Without Worsening Symptoms

How to Enjoy the Holiday Without Worsening Symptoms

Thanksgiving is often centered on food, family, and celebration—three wonderful things that can also challenge anyone managing Postural Orthostatic Tachycardia Syndrome (POTS). From long hours in the kitchen to standing in buffet lines, heat exposure, and big salty-sweet meals, the day can easily tax an already sensitive autonomic system.

Here’s how to enjoy the season thoughtfully, conserve energy, and keep symptoms under control.

1. Plan Rest Around Big Days

The week of Thanksgiving is often busier than expected—travel, grocery runs, cleaning, and cooking add up.
Schedule downtime before and after the main gathering. A day of rest before the holiday can reduce symptom flares, while a calm recovery day afterward allows your body to reset. Pacing helps keep blood volume and heart rate more stable. (Standing Up to POTS)

2. Prioritize Hydration (and Salt)

Hydration is critical for anyone with POTS, especially during holidays that involve travel, caffeine, or alcohol—all of which can dehydrate.

• Begin hydrating the day before Thanksgiving.

• Use electrolyte packets or oral rehydration solutions, not just plain water.

• Add extra salt if recommended by your provider; it helps retain fluids and support circulation. (POTS UK)

If you’re hosting, keep a water pitcher or electrolyte drink nearby for easy access. If you’re visiting others, bring your own supply so you’re not dependent on what’s available.

3. Eat Strategically

Thanksgiving meals can be large, carb-heavy, and full of sugar—all of which can worsen POTS symptoms by drawing blood flow to digestion and dropping blood pressure.

• Eat smaller portions throughout the day instead of one large meal.

• Balance carbohydrates with protein and healthy fats.

• Avoid alcohol if it worsens symptoms.

• Skip standing in buffet lines if possible—ask someone to plate food for you to conserve energy.

Research on POTS suggests postprandial (after eating) symptoms often arise from large meals or high carbohydrate loads. Moderation helps your autonomic system stay stable.

4. Dress for Circulation and Comfort

Compression garments—stockings, leggings, or abdominal binders—help prevent blood pooling in the legs, especially during long sitting or standing periods.
Choose breathable layers, since warm indoor environments can exacerbate POTS symptoms like dizziness or fatigue. Compression leggings can be styled discreetly under holiday outfits, combining comfort with symptom control.

5. Create a Cool, Supportive Environment

Crowded kitchens and living rooms tend to overheat quickly. Heat is a known trigger for vasodilation, which can worsen dizziness and tachycardia.

• Find a cooler space or ask to open a window if you feel flushed.

• Bring a handheld fan or cooling towel.

• If you’re hosting, adjust the thermostat slightly lower than usual before guests arrive.

Small environmental adjustments can make a big difference in maintaining blood flow and reducing fatigue.

6. Manage Standing Time in the Kitchen

Cooking and cleaning are some of the hardest parts of Thanksgiving for people with POTS because of prolonged upright activity.
Try these strategies:

• Sit on a tall stool or chair while prepping food.

• Prepare dishes in stages instead of all at once.

• Delegate oven or stovetop duties that require long standing.

• Break every 20–30 minutes to sit with your legs elevated.

A 2021 review in Autonomic Neuroscience noted that reduced venous return while standing contributes significantly to orthostatic symptoms. Alternating between seated and upright positions helps mitigate that.

7. Plan for Travel Wisely

If you’ll be on the road or flying, follow the same principles used for any POTS travel:

• Hydrate heavily before and during travel.

• Wear compression gear.

• Request early boarding or airport assistance to avoid long lines.

• Keep medications, salty snacks, and electrolyte packets accessible.

Once you arrive, allow a buffer day before big gatherings. Time-zone changes, dehydration, and fatigue can temporarily worsen POTS symptoms. (Awareness for POTSies)

8. Communicate Needs Without Guilt

Holidays can bring social pressure to “push through.” For people with invisible conditions, that pressure can be especially strong.
Communicate clearly but briefly:

“I have a medical condition that affects my blood pressure and energy, so I may need to sit or take breaks.”

Most hosts will appreciate your transparency and accommodate you. Bringing your own chair cushion, drink, or snack is self-care—not inconvenience.

9. Practice Energy Budgeting (“Spoon Theory”)

Think of your energy as a finite resource. Each activity—standing to cook, socializing, travel—uses a portion of it.
To avoid post-holiday crashes:

• Spread tasks over multiple days.

• Alternate active and passive moments (e.g., helping in the kitchen, then resting on the couch).

• Say no to optional activities if your body needs rest.

This approach, sometimes called “spoon theory” in chronic illness communities, helps prevent symptom escalation and burnout.

10. Focus on Connection, Not Perfection

It’s easy to feel frustrated by limitations, especially during family gatherings. Reframing your role can make the day more meaningful:

• Volunteer for seated tasks—peeling vegetables, organizing place settings, or hosting conversation.

• Bring awareness to family members who may not know much about POTS.

• Set small, achievable goals for the day: enjoying one meal, spending time with loved ones, or sharing gratitude.

Research shows that social connection and stress reduction improve quality of life for chronic illness patients. Prioritizing presence over performance helps you enjoy Thanksgiving on your own terms.

Bonus Tip: Build a “POTS-Friendly” Plate

If you want to balance holiday indulgence with symptom control:

• Include protein (turkey, eggs, or plant-based alternatives).

• Add moderate salt (stuffing or lightly salted veggies).

• Limit sugar and refined carbs.

• Drink electrolytes with the meal.
  This combination helps stabilize blood volume and post-meal blood pressure.

The Takeaway

Thanksgiving can be joyful even with POTS—what matters most is preparation, pacing, and self-awareness. By hydrating, managing salt intake, limiting standing time, and honoring your limits, you can participate in the holiday while minimizing flares.

Above all, remember that gratitude and connection—not perfection—are the heart of Thanksgiving. With thoughtful planning and self-compassion, you can celebrate comfortably and meaningfully.