Causes and how to reduce it

Most of us go through our days with little awareness of our heart and the vital work it does to keep us alive.

How many times it beats per minute when we’re resting at home — also known as our resting heart rate — may not seem important, but even at a heart rate of 20 beats per minute ( bpm) difference can shave years off your life.

This article will explain some of the causes and symptoms of a fast resting heart rate and give you ideas on how to reduce it.

What is a normal resting heart rate?

The average resting heart rate—also known as pulse rate—is between 60 and 90 bpm for adults. According to the American Heart Association, a high resting heart rate is fine if it does not exceed 100 bpm.⁽¹⁾

Some athletes have a low heart rate that sits around 40 bpm. This lower pulse rate can be attributed to the effect that aerobic exercise can increase the strength and efficiency of the heart, which requires it to beat less to distribute blood throughout the body.

What is Tachycardia?

Tachycardia is the medical term for when your heart beats more than 100 bpm and affects your resting heart rate because it causes irregular heart rhythms (also called arrhythmias).

Your heart beats as a result of electrical impulses that signal the chambers to contract. Heart arrhythmias cause either the two ventricles of your heart to beat out of sync or to beat before the heart is fully filled with blood.

These abnormalities can result in your organs and tissues not getting enough blood and can cause symptoms such as:

• Lightness
• Chest pain
• shortness of breath
• heart beat

We live in a very stressful world where 450,00 people die every year from heart diseases. This begs the question, can tachycardia be caused by anxiety?⁽²⁾

While anxiety is a major cause of an elevated pulse rate, other factors can also contribute to an elevated resting heart rate.

What causes a high pulse rate?

• smoking
• Hot temperature
• Too much caffeine
• High or low blood pressure
• Dehydration
• Stress/anxiety
• Physical activity

Can anxiety increase heart rate?

When we feel anxious, our bodies release the stress hormones cortisol and adrenaline, which cause our hearts to beat faster.

If you often wonder, ‘Why is my resting heart rate so high?’ This can be a result of living with constant stress and anxiety, which can eventually lead to more serious cases of tachycardia.⁽³⁾

Can Dehydration Cause High Heart Rate?

There is another surprising and easily fixed cause of an elevated pulse rate. Not drinking enough water.⁽⁴⁾ Dehydration due to blood loss and electrolyte imbalances is clinically associated with a higher than normal heart rate. Low blood volume causes your heart to beat faster to distribute blood throughout the body, while electrolyte imbalances affect the function of all your muscles, including your heart.^(5,6)

How to Calculate Your Resting Heart Rate

There are two places on your body where you can easily check your pulse.

One is located on your wrist, just below your thumb. The other is on either side of your neck, an inch below the center of your jaw.

To calculate your resting heart rate, count the number of beats in a 15-second period and multiply it by four (#4 of beats in 15 seconds = resting heart rate), or you You can enter your numbers in the calculator.

For the most accurate reading, try taking your heart rate as soon as you wake up while you’re still in bed and before you’ve had any caffeine.

How to reduce heart rate

If you’re looking for ways to lower your heart rate, you’re in the right place. In this section, you can find several comprehensive lifestyle changes that can increase the strength and efficiency of your heart, which can lead to a lower heart rate.

Do aerobic exercises.

Running is one of the best forms of exercise to get your heart pumping. Improving your cardiovascular health. Your heart is a muscle, and like any other muscle in your body, it will take time to get stronger. After starting a new fitness regime, give your body time to adjust. Download for free if you need help getting started on your running journey. Adidas Running App To track your workouts and connect with the adidas running community for support.

Try to meditate.

Since stress is one of the main causes of tachycardia, finding new ways to manage stressful emotions can help. while taking Exercises like yoga and meditation It can help you learn new ways to manage stress and lower your cortisol levels.

Stay hydrated

It is recommended that men drink 3 liters (.08 gallons) of water per day, while women should drink 2.2 liters (0.6 gallons).⁽⁷⁾ This amount of fluids is more than enough to keep the body hydrated and reduce the increase in heart rate associated with hydration.

Get better sleep.

Poor sleep – trouble falling asleep, staying up all night, and waking up too early in the morning – can cause chest pain and heart palpitations.⁽⁸⁾ If you have a fast heart rate while you sleep, it probably means that you never enter deep sleep because your heart rate is usually around 20-20% during rapid eye movement (REM) sleep. 30% falls. While getting more sleep can be helpful, creating a proper nighttime routine that leads to uninterrupted sleep will be more effective.

Eat a heart-healthy diet.

The food you eat can affect your heart rate because it changes your blood pressure. Low sodium diet Foods that are good for your heart can improve your heart health and, over time, start to lower your resting heart rate.

The bottom line

Hopefully, you now have a better understanding of what causes a high pulse rate and what you can do to lower your resting heart rate. Doing more cardio, reducing stress, and drinking more water are simple lifestyle changes you can make to start lowering your heart rate and preventing more serious tachycardia symptoms.