Easily Improve Your Heart Rate Variability
Have you heard the term heart rate variability? Maybe you wear an Apple Watch or some other fitness tracker and you have seen the term on the long list of the health info it tracks. Maybe your doctor has mentioned it. Or maybe you have seen a headline or two introducing an article about it.
Regardless of where you have heard about heart rate variability, there are some important things you should know. But first and foremost, if you have found that you have a low HRV, it’s not time to stress. It’s simply time to work to improve it. And you can improve your numbers. PI Nutrition will explain how.
But first, let’s examine what heart rate variability is and why it’s important to raise that number.
What is HRV?
As we all know, our heart rate is the number of times our heart beats each minute. For the normal adult who does not have heart problems, a resting rate is between 60 and 100 beats per minute. Our heart rate increases the more we move around, when we exercise, and even when we’re scared, upset, or anxious.
According to WebMD, our bodies are always attempting to adapt to our emotional states, to our energy needs, and to other stressors, and all of these things change our heart rate. Our HRV is simply the variation in time between each of our heartbeats.
WebMD explains, “Your heart rate variability is determined by the balance between the responses in your sympathetic and parasympathetic nervous systems. A high average heart rate variability suggests your autonomic nervous system is working in a ‘rest-and-digest’ mode more often than a ‘fight-or-flight’ mode. . . . People who have a high heart rate variability may have better heart health and may be more adaptable to stressful situations.”
A higher HRV means that our body is adapting well to the different situations we face in life, and that leads to better heart health in the future.
What is a good HRV? In healthy adults, the average HRV is 42 milliseconds, but it can vary, even daily. Those who exercise regularly and are fit will have a higher HRV.
Anything that adds stress or anxiety to your life can lower your HRV. That includes depression, increased body weight, excessive alcohol use, smoking, pain, and more. Even simply being in a hot environment or exposure to noise can lower it.
Additionally, physiological factors also play a role. Women have a slightly lower rate than men. And HRV tends to decrease as we age.
Heart rate variability also tends to be lower in those who have certain medical conditions, heart disease or other heart problems, high blood pressure, diabetes, COPD, and some kidney diseases.
It can be helpful to know your HRV, as it’s a predictor of possible future problems. For instance, imbalances in your autonomic nervous system can mean you have high stress levels and you need to take steps to alleviate that stress. Low HRV can also be a predictor of future heart or other health problems because it’s an indicator that your body isn’t adapting well to changes.
We want to take steps to increase the number because it’s better for our overall health and our future health. And, as WebMD states, “People with a high heart rate variability tend to be less stressed and happier than those with a low heart rate variability.”
You can improve your HRV
As we mentioned at the beginning, you shouldn’t stress too much if your HRV is low. WebMD explains that it’s likely not a medical emergency; it’s simply a sign that you may have problems in the future if you don’t take steps now.
So here are some things you can do to improve your heart rate variability:
- Eat a healthy diet with lots of fruits and vegetables, whole grains, and lean meats. Stay away from processed and high-sugar foods.
- Exercise regularly. As long as your doctor approves, opt for exercises that increase your heart rate. Go for a brisk walk, jog, play a sport, or use some exercise equipment at the gym.
- Take care of your mental health. Partake in activities that reduce stress. What this looks like is different for everyone. Think about what helps you feel relaxed or helps melt that stress away. Is it time with friends, a good book, a round of golf, singing along with your favorite songs, a game of basketball with friends, a walk along a nature trail, yoga, or something else altogether? The goal is to determine what helps you let go of anxiety or other negative feelings and to add something fun or relaxing to your routine, even if it’s just 10-15 minutes a day.
- You can also talk to your doctor about trying biofeedback training. This is a type of stress-management therapy that helps you understand the reactions your body is having to stress and that teaches you how to control these reactions.
- Reduce or avoid alcohol. Alcohol puts a strain on the heart, so give your heart some love and drink water instead.
If you don’t have a wearable device on your wrist but you’re curious or concerned about your HRV, you can talk to your doctor to determine if you should be checked with an EKG or monitored with a Holter monitor. Always keep in mind that your wearable device may not be the most accurate way to measure your HRV, so if you are truly concerned, talk to your doctor. There haven’t been a lot of studies done on the Apple Watch, but WebMD explains that the estimate from it “will probably be lower than it would be with an EKG, Holter monitor, or chest strap monitor.”
It’s important to monitor your heart health, and we encourage you to do so. But it’s even more important to take action. So determine your HRV, then make life changes to keep your heart healthy.
