How to reduce fast heart rate at rest – VnExpress

Exercising, drinking enough water, maintaining a healthy weight, getting enough sleep, participating in outdoor activities… helps the resting heart rate to beat slower.

Follow Mayo Clinic, in adults at rest the normal heart rate ranges from 60 to 100 beats per minute. A lower resting heart rate means more efficient heart function and better heart health. A professional athlete can have a normal resting heart rate close to 40 beats a minute.

A person’s heart rate may increase suddenly in response to factors such as stress or surroundings. Addressing these causes is the best way to reduce resting tachycardia.

Do exercise

The easiest and most effective way to maintain a low resting heart rate is to exercise regularly. A 2018 meta-analysis found that regular exercise can generally lower resting heart rate. Any form of exercise is helpful, but the study’s authors suggest that yoga and endurance training may be most helpful.

Exercising for about 150 minutes a week improves heart health. Image: Freepik

Drink enough water

When the body is dehydrated, the heart has to work harder to stabilize blood flow. A 2017 study showed that drinking 335 ml of water can lower resting heart rate for about 30 minutes. This drop continued for the next 30 minutes. Drinking multiple beverages during the day can lower a person’s heart rate.

Limit alcohol intake

According to a 2017 study published in PubMed of the US National Center for Biotechnology Information (NCBI), drinking alcohol can cause dehydration, leading to increased resting heart rate. Alcohol is also a toxin that makes the body work harder to process and eliminate it. This can sometimes increase the heart rate.

Eat a nutritious, balanced diet

Eating a healthy diet can improve heart health and performance. This diet should have plenty of fruits, vegetables, lean protein, and whole grains.

Foods and supplements rich in antioxidants and healthy fats can lower blood pressure, making it easier for the heart to pump blood. A 2021 study concluded that the antioxidant alpha-lipoic acid effectively lowers blood pressure. Potassium-rich foods also lower blood pressure by lowering sodium levels.

Nutrients that may improve heart health include: omega-3 fatty acids from fish, nuts and whole grains; polyphenols and tannins from tea and coffee; vitamin A from green vegetables; fiber from whole grains, nuts, most fruits and vegetables; vitamin C from citrus, other fruits and green vegetables.

Eating healthy is good for health.  Photo: Freepik

Eating healthy is good for health. Image: Freepik

Get enough sleep

Chronic sleep deprivation puts stress on the entire body, including the heart. A 2020 study found that many people who sleep outside of their body’s circadian rhythm have an increased resting heart rate.

Maintain a healthy body weight

Excess weight also puts a strain on the body and the heart. This can lead to an increased resting heart rate. Additionally, the extra weight can make exercise more difficult.

Reducing or managing persistent stress

Stress from work, caring for a loved one, or financial burdens all make the body and heart work harder to maintain a normal heart rhythm. A 2018 review concluded that work-related stress is an important risk factor for coronary heart disease.

If you can’t get rid of stress, you can deal with it in a healthy way. Focus on the problems you can control and make a plan to solve them. If you’re having a hard time at work, talk to your manager. If there is a conflict with your children or spouse, you can find steps to resolve it.

You should also spend time relaxing and doing favorite activities such as walking, cooking, shopping… Meditation and deep breathing every day can help manage stress.

Visit a doctor

People are not always able to deal with stressful and difficult life situations on their own. Fatigue, stress, persistent sadness, or certain mental health conditions can stress the body. In these cases, counseling and therapy may be helpful.

Take part in outdoor activities

Some techniques to reduce tachycardia may involve changing the environment. Research in 2018 found that spending time in less urbanized places can reduce physical and psychological stress. Climbing, walking in the park, relaxing in the suburbs can help you relieve pressure, breathe in the fresh environment.

Practice relaxation techniques

Many relaxation techniques can also have a positive effect on stress. Breathing deeply, practicing stretching exercises like meditation, yoga, or taking a warm bath can help lower your resting heart rate.

Chau Vu (Follow Medical News Today)


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