Lower your high heart rate immediately - 10 incredible home remedies

Lower your high heart rate immediately - 10 incredible home remedies

Heart rate refers to the number of heartbeats a person has per minute, also known as the pulse. A lower resting heart rate can be a sign of good health.

This article explains how to measure a person's resting heart rate. It also discusses the ideal range for a person's heart rate, explains what causes differences in heart rate, and provides tips for lowering heart rate immediately and long-term.

How to lower heart rate

A person's heart rate may suddenly increase in response to factors such as emotional stress or things in their environment. Treating these causes is the best way to reduce heart rate in these situations.

Ways to reduce sudden changes in heart rate include:

• Üben von tiefen oder geführten Atemtechniken, wie z. B. Box-Atmung
  entspannen und versuchen, ruhig zu bleiben
• Spazieren gehen, am besten abseits einer urbanen Umgebung
• ein warmes, entspannendes Bad oder eine Dusche nehmen
• Praktizieren von Dehnungs- und Entspannungsübungen wie Yoga
• Vagusmanöver durchführen

It's also possible for people to lower their heart rate in the long term. Many lifestyle habits can contribute to this. This can affect heart rate during physical activity or periods of stress.

Some factors that can lower a person's heart rate include:

Train

The easiest and most effective way to achieve a permanently lower heart rate is regular exercise. For example, a meta-analysis from 2018 found that regular exercise can permanently lower your resting heart rate. Although any type of exercise can be helpful, the authors suggest that yoga and cardio training may be most beneficial.

Stay hydrated

When the body is dehydrated, the heart has to work harder to stabilize blood flow. A 2017 study found that a 335-milliliter drink of water can lower resting heart rate over a 30-minute period. This decline continued for another 30 minutes. Drinking a lot throughout the day can lower a person's heart rate.

Limiting the intake of stimulants

Stimulants can cause dehydration and increase the workload of the heart. For example, there is evidence that high doses of caffeine can cause dehydration. However, there is no reliable scientific evidence that typical tea or coffee consumption can cause increased resting heart rate due to dehydration.

Limiting alcohol consumption

There is evidence that alcohol consumption can lead to dehydration, although more research is needed on this topic. However, it remains possible that alcohol consumption could increase resting heart rate.

Alcohol is also a poison, and the body has to work harder to process and remove it. This can sometimes cause an increase in heart rate.

Eat a nutritious, balanced diet

A healthy diet can improve heart health and function. This diet should be rich in fruits and vegetables, lean proteins, and whole grains.

Foods and supplements rich in antioxidants and healthy fats can lower blood pressure and make it easier for the heart to pump blood.

For example, a 2021 study concluded that the antioxidant alpha lipoic acid is effective in lowering blood pressure. Potassium-rich foods also lower blood pressure by reducing sodium load.

Scientists know that a variety of foods can promote good heart health. Heart-healthy nutrients include:

• Omega-3-Fettsäuren aus Fisch, Nüssen und Getreide
• Polyphenole und Gerbstoffe aus Tee und Kaffee
• Vitamin A aus grünem Blattgemüse
• Ballaststoffe aus Vollkornprodukten, Nüssen und den meisten Obst- und Gemüsesorten
• Vitamin C aus Zitrusfrüchten und anderen Früchten und Blattgemüse

Enough sleep

Chronic lack of sleep puts strain on the entire body, including the heart. A 2020 study found that people who deviate from their usual bedtimes increase their resting heart rate.

Maintaining a healthy body weight
Excess weight also puts strain on the body and heart. It is possible that this could lead to an increased heart rate. For example, additional weight could make training more challenging.

However, scientific evidence suggests that body weight is a poor predictor of heart rate.

Reducing or dissolving sources of significant long-term stress

Stress from work, caring for a loved one, or financial strain causes the heart and body to work harder to maintain their usual rhythm. For example, a 2018 review concluded that work-related stress is an important risk factor for coronary heart disease.

Seek counseling or psychological services

People cannot always cope with stressful situations and life events alone. Traumatic experiences, grief and certain mental illnesses put a strain on the body and make it difficult to cope with everyday activities. In these cases, counseling and therapy can be helpful.

Get outside

Some techniques for lowering heart rate may involve changing environments. For example, a 2018 study by Trusted Source shows that time is spent in less urbanized areas

Practicing relaxation techniques

Relaxation techniques can also have a positive effect on stress. However, a 2019 meta-analysis found that many studies on the topic were of poor quality. The authors still highlight the possibility that meditation could improve psychological well-being, but more research is needed on this topic.

Resting heart rate and health

A lower heart rate allows the heart to maintain a healthy rhythm and respond efficiently to stressors. A 2015 paper suggests that high heart rates may contribute to health risks including:

• erhöhter Blutdruck
• Veränderungen der Proteinaktivität im Herzen
• Veränderungen des Kalziumverbrauchs durch Herzzellen
• Entzündungen und oxidativer Stress
• Dysfunktion der Blutgefäße

Research in 2021 suggests that people with persistently higher heart rates are at higher risk of certain health conditions, including:

• Versagen des Organsystems
• Kardiomyopathie
• Myokardischämie
• verringertes Herzzeitvolumen, was zu anhaltender Müdigkeit führen kann
• Herzstillstand

Ideal heart rates

Heart rate varies. Many factors contribute to a changing heart rate, including:

• physische Aktivität
• Uhrzeit
• das Alter
• Wetter
• hormonelle Veränderungen
• Emotionaler Stress

A healthy resting heart rate varies from person to person. For most people, a target resting heart rate should be between 60 and 100 beats per minute (bpm).

A person can calculate their maximum heart rate by subtracting their age in years from 220. A healthy heart rate range is typically 50-70% of this maximum during moderate exercise.

During strenuous activity, the healthy range is 70-85% of maximum heart rate.

How to measure heart rate

A simple way to check the pulse is to place your index and middle fingers side by side on the neck below the jawbone and then count how many heartbeats occur within 60 seconds.

It is best to measure your pulse after periods of rest. For this reason, a person should ideally count their heartbeats first thing in the morning before getting up.

We have tested these heart rate monitors and say “very good”

Causes of an unhealthy heart rate

As a 2021 review explains, each heartbeat arises from specialized muscle cells called myocytes. When these cells need more oxygen, the brain sends messages to the heart that strengthen the myocytes and cause more frequent pulses.

A 2019 study highlights several health conditions that make people more likely to have a higher heart rate, such as:

• Asthma
• Schlafapnoe
• Anämie
• Schilddrüsenerkrankung
• Infektion
• koronare Herzkrankheit
• Herzinfarkt
• hoher Blutdruck
• Diabetes
• Arrhythmie
• Chronisch obstruktive Lungenerkrankung (COPD)
• periphere Gefäßerkrankung

An increased heart rate is typically a natural physical response to environmental or other stressors. However, a high resting heart rate for a long period of time may indicate an underlying medical condition.

If a person's average heart rate is abnormally high due to an underlying medical condition, medical intervention may be necessary. As a 2021 report explains, beta blockers have the power to lower heart rate. Doctors may prescribe beta blockers to treat a variety of conditions, such as:

• hoher Blutdruck
• Herzinfarkt
• koronare Herzkrankheit
• Glaukom
• kongestive Herzinsuffizienz
• Arrhythmien

When to contact a doctor

It may be necessary to see a doctor about a higher heart rate. These include if:

There is no obvious cause for the increased heart rate.
The increased heart rate is accompanied by other changes such as shortness of breath, chest pain, blurred vision, or fainting.
The increased heart rate persists for long periods of time even when at rest.
A doctor should check your thyroid, electrolytes, and blood work. They may want to run other tests before deciding that a high heart rate is not a cause for concern. That's why it's always a good idea to contact a doctor if a person meets any of these criteria.

Summary

Changes in heart rate occur naturally throughout the day. The resting heart rate is a sign of the health of the heart.

A consistently high heart rate can indicate health problems and lead to negative consequences.

However, many people are able to lower their resting heart rate through lifestyle changes, such as: B. through a healthy diet and regular exercise.