People will primarily avoid adverse medical conditions that can negatively affect their health and overall quality of life. One such medical condition is an elevated heart rate. Since the heart is one of the most important functioning organs of the body, individuals will naturally seek ways on how to lower heart rate effectively.
With today’s hectic lifestyle and busy work schedules, people are looking for ways to improve their overall health. Individuals will usually look for ways to improve their general condition through increased physical activity, consumption of healthy food items, and the use of more natural and alternative treatment options for various illnesses. In this article, we will look at how people can lower their heart rates and lead lives with enhanced heart health.
Heart Rate: A Brief Overview
The number of heartbeats of a person per minute is known as the heart rate. It sometimes referred to as pulse. A lower heart rate while at rest is usually used as an indicator of good health. To quickly check the heart rate or the pulse of an individual, one can simply place his or her middle finger and index finger on the patient’s jawbone, particularly towards the end of the said part. The individual can then count the number of heartbeats that occur during a span of one (1) minute or sixty (60) seconds. Some individuals can also track or monitor their heart rate using the backside of their wrist.
Some experts also recommend counting the heartbeats in intervals of thirty (30) seconds instead of as this can be more convenient or easier to track. To get the sixty (60) second equivalent, individuals may simply multiply the 30-second result by two (2). It also recommended that people track or count their heart rate after long periods of rest such as right after waking up in the morning and while still in bed.
What is the Significance of Resting Heart Rate and Overall health?
To be able to efficiently respond to routine activities, people should ideally have low heart rates. These activities include routine errands or chores, illnesses, and exercise of workouts. Low heart rates are seen as a great contributing factor to an individual’s health and wellness. Elevated or high levels of heart rates can result in various adverse health conditions.
These adverse health conditions could include stroke, heart attack, heart failure, blood clots, fainting, dizziness, lightheadedness, weakness, hypotension or low blood pressure, blood circulation that is reduced particularly for the hands and feet, discomfort and difficulty breathing, discomfort and even pain in the chest, obesity, poor physical fitness, and abysmally low energy levels.
What are the Ideal Heart Rates?
Depending on a number of factors, the recommended and ideal heart rate of individuals may vary. These factors include emotional stress, fluctuations or changes in the individual’s hormones, the weather, an individual’s age, the time of day, and the amount of physical activity. Healthy heart rates may vary per individual but generally speaking, a healthy heart rate will fall in the range between sixty (60) to one hundred (100) bpm or beats per minute. Individuals can come up with their calculated heart rate by deducting how old they are or the number of years from 220. Healthy heart rates will usually fall within fifty percent (50%) to seventy percent (70%) of the maximum during exercise that is considered moderate.
For heavy or extreme exercises and physical activities, the ideal range should fall within seventy percent (70%) to eighty-five percent (85%) of the heart rate’s maximum level.
How to Lower Heart Rates Effectively?
Instances or incidences that increase or elevate the heart rate should generally be avoided to also ensure a more stable or lower heart rate. These instances include environmental factors or emotional stress. Some activities that can be conducted to lower the heart rate include:
- Yoga and other relaxation and stretching techniques
- Bathing or showering with warm and relaxing water
- Walking or strolling especially away from the City or urban environs
- Staying calm and keeping the mind and body relaxed
- Box breathing and other guided and deep breathing techniques.
There are also a number of lifestyle changes that can contribute to the long term lowering of an individual’s heart rate. This long-term lifestyle changes can positively affect and the lower the person’s heart rate to better prepare him or her during times of stress and strenuous physical activities. Some of the following activities can help people lower their heart rate:
Exercise is seen as the most effective and easiest way to accomplish lower heart rates that are long-lasting and significant.
Simply put, once the body is dehydrated the heart needs to work double-time or harder in order to effectively manage the flow of blood within the body. As such, drinking liquids and beverages that are free from caffeine and sugar can help the body maintain a more stable heart rate. These drinks include herbal teas and of course, water.
Limit or lessen the consumption of stimulants such as nicotine and caffeine- These stimulants can lead to the person being dehydrated which can in the higher heart rates as the heart needs to work harder.
Limit the intake of alcoholic beverages- The human body can usually be dehydrated by common forms of alcohol. Alcohol is also a form of toxin which can be taxing to the body in terms of removal from the system and the heart rate.
Eating a balanced and healthy diet- To lower the heart rate, people are encouraged to eat a diet that is rich in veggies, fruits, and lean proteins. A combination of these food items can bring about not just lower heart rates but better cardiovascular and overall health as well. Supplement and food items that are also rich in antioxidants can also help the body manage blood pressure or hypertension which can help lessen the heart’s workload. The food items should ideally have the following healthy nutrients
- Vitamin C
- Dietary Fiber
- Vitamin A
- Tannins and Phenols
- Omega -3 Fatty acids