Do you experience shortness of breath while doing light activity? Ever feel like your heart is pounding, racing, or fluttering for no reason at all? If your heart palpitates while resting or you experience sudden bouts of dizziness, it may be time to consult your doctor as your symptoms may indicate a heart rhythm issue. It is estimated that about 5 million Americans live with an irregular heartbeat, also known as atrial fibrillation or arrhythmia. Untreated atrial fibrillation can lead to complications such as stroke, heart failure, or a sudden cardiac arrest, so your symptoms need to be addressed as soon as possible.
A cardiologist may recommend medications or treatments to manage your heart rate. For a holistic way to improve your heart health, you may also want to find time to de-stress and calm down. Research shows that stress relief strategies, when added to doctor-prescribed solutions, can be beneficial to naturally slow down your heart rhythm. Here’s how stress management can stabilize your heart rate and prevent the development of serious cardiac conditions.
Reduces Stress Hormones
If you’ve been diagnosed with atrial fibrillation, your doctor may recommend treatments such as a cardioversion procedure which uses a machine and electrodes to deliver low-energy shocks to the chest. It’s a quick procedure, and in most cases the heart responds immediately as the treatment restores the organ to its natural rhythm, which is 60 to 100 beats per minute (BPM) for adults. In addition to treatments, your doctor may also prescribe stress management to regulate your heart rate and improve your quality of life.
Stress quickens your heartbeat as it triggers the body’s “fight-or-flight” response, causing the brain to release stress hormones like adrenaline and cortisol. These hormones target the heart, making it contract faster and more forcefully, leading to an increase in your BPM. Over time, this constant elevation of your heart rate can lead to high blood pressure and increased strain on your heart.
Stress relief techniques like deep breathing, meditation, or yoga can reduce stress hormones, allowing your blood vessels to relax and your heart rate to return to a calm and steady rhythm. Try deep breathing whenever you’re stressed or overwhelmed, and meditate before bedtime to minimize erratic, stress-induced thoughts.
Allows the Heart to Work More Efficiently
Some people who have high blood pressure or hypertension may develop heart rhythm problems. According to a study by the American Heart Association, about 30 percent of people with hypertension also have an elevated resting heart rate. Hypertensive patients are often recommended to engage in moderate aerobic activity to relieve stress and to manage their condition. Doing light exercises like walking, jogging, cycling, or swimming for at least 30 minutes everyday can ease stress, so plan on working out daily for your overall wellbeing.
Apart from reducing stress and anxiety, moderate exercise also makes the heart stronger, allowing it to pump more blood with every single beat. Because the heart pumps more blood, it doesn’t need to beat faster than normal to deliver more oxygen to your muscles. This causes your heart rate to naturally slow down, and keeping it in a healthy, controlled range can lower your risks of developing cardiovascular diseases.
Lifestyle Changes for a Healthy Heart Rate
Mindful techniques and moderate intensity workouts can all help to manage stress and regulate your heart rate, but there are other things that you can do to naturally stabilize your heartbeat. First, limit your intake of caffeinated beverages and energy drinks since these can cause your heart rate to spike. Switch to heart-healthy drinks like herbal teas, plant-based milks like almond or soy milk, or sparkling water with chopped fruit or fresh mint.
Next, drink enough water since dehydration forces the heart to work faster to circulate blood. Women should aim to drink about 2.1 liters of water, while men should drink 3.1 liters daily for general heart health. Lastly, get enough sleep since lack of sleep can put stress on your cardiovascular system. Aim to get 7 to 8 hours of sleep every night for optimal heart health.
Take time to de-stress to regulate your heart rate and increase your cardiovascular health. In case of symptoms like palpitations, persistent dizziness, chest pain, or fainting, consult your doctor for proper diagnosis and treatment.