Introduction:
Heart rate measures how many times the heart beats in a minute. A resting heart rate is 60 to100 per minute. Heart rate may vary depending on the actions of an individual and what happens around that person. The resting heart rate may vary from person to person. It acts as a baseline. A rapid heart rate may indicate a health issue.
What Is Heart Rate?
The heart rate is also called the normal pulse rate. This may vary from minute to minute for the same person. The normal pulse rate considered is 60-100 heartbeats per minute. This may be affected by the age and general health of a person.
Fast Heart Rate: This is seen when the heart rate is more than 100 beats per minute. An increased heart rate or rapid heart rate is called tachycardia. This can be observed in many health conditions. An increased heart rate may be observed during exercise and even when the body fights against infections. Whenever an individual notices pounding heartbeats, they must consult the doctor.
Slow Heart Rate: When the heart rate at rest is below 60 beats per minute, it is considered slow. The slow heart rate is otherwise known as bradycardia. This heart rate is normal among some individuals, like athletes, fit and healthy young adults, or those under medications like beta blockers. A slow heart may not be considered normal for those not well with it. This may indicate a heart problem. If an individual notices a slow heart rate and feels fatigued, dizzy, and faint, they can consult a doctor.
What Are the Causes for Heart Rate to Change?
There are many reasons for sudden changes in heart rate. These include:
Dehydration: When the human body gets dehydrated, the blood volume decreases. Hence, the heart needs to work harder to pump blood around the body, and the heart rate becomes faster.
Infection: In the case of infection or fever, the heart needs to pump harder to deliver oxygen to immune cells around the body.
Medications: Certain medications like asthma and beta blockers used for heart problems may slow the heart rate.
Conditions Related to the Heart: In such conditions, there may be a problem with the heart's electrical conduction. Some arrhythmias may show irregular heartbeats.
Other Conditions: These include anemia, diseases related to the thyroid gland, and some infections.
What Are the Factors Influencing Heart Rate?
The resting heart rate may vary from one individual to another. The factors influencing it include
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Age of the person.
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Fitness of the body.
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Medical condition.
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Size of the body.
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Certain medications.
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Hormonal changes in the body.
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Anxiety and stress.
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Physical activity.
Other factors influencing the heart rate include emotions, temperature, and outside humidity.
How to Lower the Heart Rate?
There are several ways to lower the heart rate.
They include
Exercise: Exercise does help to strengthen the heart as it strengthens other muscles of the body. It increases the efficiency of the heart. A walk, yoga, or a bicycle ride may help. A study done in 2018 has shown that regular exercise can effectively contribute to lowering heart rate.
Avoiding Smoking: Smoking habits may cause the arteries and veins to become smaller. This may lead to an increased heart rate. Hence, quitting tobacco products and smoking helps achieve a normal heart rate.
Relaxation Techniques: Stress may lead to the release of adrenaline and cortisol hormones. These hormones tend to increase the heat rate. Meditation and yoga may help reduce stress levels. Hence, in the long run, the heart rate returns to normal.
Consuming More Fish: Adding fish to the diet may help achieve a normal heart rate. A healthy diet always contributes to a healthy heart.
Getting Good Hydration: It was found that dehydration caused an increased heart rate. Hence, staying hydrated to achieve a normal heart rate becomes important. A study has found that a 335-milliliter drink of water can lower the heart rate over 30 minutes. Hence, hydrating the body is necessary for having a normal heart rate.
Limiting the Intake of Stimulants: Stimulants are thought to cause dehydration. Hence, high doses of stimulants should be avoided. Caffeine can cause dehydration if consumed in high doses.
Avoiding or Limiting Alcohol Consumption: Consuming alcohol may lead to dehydration, hypertension, heart disease, heart attack, and stroke. A study has found that a higher concentration of breath alcohol may be related to an increase in heart rate. This may be because alcohol causes an imbalance between the sympathetic and parasympathetic divisions of the autonomic nervous system.
Eating a Balanced Diet: A balanced diet with all nutrients can contribute to a healthy heart. Omega 3 fatty acids, polyphenols, tannins, vitamins like A and C, and dietary fibers may help achieve good heart health. Research regarding the role of diet in reducing heart rate is limited.
Vagal Maneuvers: These techniques target the vagus nerve. This nerve is considered a key function in the parasympathetic nervous system. Three types of vagal maneuvers include
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Valsalva maneuver.
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Diving reflex.
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Carotid sinus massage.
Less common maneuvers include
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Ocular pressure.
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Gag reflex stimulation.
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Applied abdominal pressure.
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Headstands.
An individual should consult a healthcare provider before using these techniques.
Getting Good Sleep: A continuous lack of sleep may stress the body and the heart. A study has shown that disturbed and deviated sleep from their usual timings may cause an increased heart rate.
Maintaining a Healthy Body Weight: Weight considered extra for an individual may cause stress on the body and heart. This may lead to increased heart rate. A study has found an association between increased BMI (body mass index) and increased heart rate.
Stress Reduction: Living a stressful life may cause the body and heart to work harder to maintain the heart rate. A study has suggested that individuals with a stressful life may have an increased heart rate.
Getting Help From Counseling and Psychological Services: Sometimes, individuals cannot handle stressful situations on their own. In such situations, counseling and therapy may help.
Changing Environment: A change of environment may help in lowering heart rate. A study found that changing the environment to a forest environment was related to a decreased heart rate.
Conclusion:
The heart rate may keep changing naturally throughout the day. It is influenced by many factors. If the change in heart rate is consistent, an underlying health condition may be possible. Hence, it becomes important to know about heart rate, its influencing factors, and how to lower it. Knowledge about the heart rate helps to identify any underlying conditions present. Early diagnosis of any disease helps achieve effective treatment. Hence, it is essential to consult a doctor in case of a pounding heartbeat for better diagnosis and treatment.
