There have been many studies on the relationship between heart rate and mortality, especially heart rate and cardiovascular and cerebrovascular diseases. For example, the Flamingham study published in 2014, known for its rigorous follow-up and complete data, concluded that the total risk of death increases by 15% for every 11 heart rate increases. To be sure, the faster the heart rate, the higher the risk of cardiovascular and cerebrovascular diseases. Because every beat of the heart will bring about a pulse of blood flow and passive elastic contraction of blood vessels, which is a shock to the whole arteries. Under the action of various forces, the more the heartbeat, the greater the damage to the arteries, and the more vulnerable to atherosclerosis and vascular endothelial damage. In addition, the heart rate is the common result of the regulation of human nervous and endocrine systems. The increase of heart rate may be the manifestation of various pathological processes such as sympathetic hyperactivity and excessive catecholamine secretion. These factors are important mechanisms in the formation of hypertension, atherosclerosis, heart failure and other diseases. Reducing heart rate is the most important therapeutic goal. Studies have confirmed that medication can reduce heart rate by 10 times per minute in patients with heart failure and reduce the risk of death by 11% in three years.
Seven Reasons for Rapid Heart Rate
2. Stimulant drinks. Stimulants such as caffeine, alcohol and nicotine can raise blood pressure and speed up heartbeat. Cardiologists at Mayo Clinic in the United States recommend that adults consume no more than 400 mg of caffeine a day, roughly equivalent to four cups of coffee.
3. Dehydration. When dehydrated, the effective blood volume decreases, causing a decrease in blood pressure, which forces the heart to work harder and accelerate beating. Drink water or drinks containing electrolytes in time to replenish lost body fluids and minerals after sweating heavily.
4. Sleep deprivation. Sleep deprivation also increases cortisol hormone secretion, leading to increased heart rate and blood pressure. The National Sleep Foundation recommends that adults get 7 to 9 hours of good sleep every night.
5. Pain. According to a study published in the Journal of Mayo Clinic, stress response caused by acute pain can lead to elevated blood pressure, increased heart rate, dilated pupils and elevated cortisol levels in the blood, and the heartbeat will return to normal after treatment.
7. Thyroid problems. Many hormones secreted by the thyroid regulate the function of the main organs of the human body. When the thyroid hormone is insufficient (hypothyroidism), the heart rate will decrease, while excessive thyroid hormone (hyperthyroidism) will increase the heart rate. If it is suspected that the heart rate is accelerated due to thyroid problems, five tests of thyroid function should be performed.
11 ways to help reduce heart rate
1. Exercise: The simplest and most effective way to achieve sustained heart rate reduction is to exercise regularly.
2. Keep Moisture: When the body is dehydrated, the heart must work harder to stabilize blood flow. Drink more sugar-free and caffeine-free drinks, such as water and herbal tea, every day.
3. Limit the intake of stimulants such as caffeine and nicotine: stimulants can cause dehydration and increase the workload of the heart.
4. Limit alcohol intake: Most alcohol dehydrates the body. Alcohol is also a toxin, and the body must work harder to process and remove it.
5. A healthy and balanced diet: Eating a diet rich in fruits, vegetables, lean meat protein, nuts and legumes can help improve heart health and overall health. Foods and supplements rich in antioxidants and healthy fats can lower blood pressure and make the heart beat more easily. Heart health nutrients include: omega-3 fatty acids, fish, lean meat, nuts, grains and legumes; phenols (moderate amount), tea, coffee and red wine; vitamin A, most green leafy vegetables; dietary fiber, whole grains, nuts, beans and most fruits and vegetables; vitamins; C. Citrus fruits, green leafy vegetables and bean sprouts are more common.
6. Get enough sleep: Long-term lack of sleep can cause stress to the whole body, including the heart. Most adults sleep seven to nine hours a night.
8. Reducing or resolving a large number of sources of long-term stress: Stress caused by work, caring for family members or financial burdens can make the heart and other parts of the body work harder to maintain a normal rhythm and flow.
9. Seek counseling or psychological services: Traumatic experiences, sadness and certain mental health conditions can exert stress on the body and may affect brain chemistry, making it difficult for people to cope with daily activities and stress.
11. Practice relaxation techniques: activities that enhance self-awareness and mindfulness, such as meditation, can help reduce stress during regular exercises.
Old people should take heart rate seriously
Heart rate increase is a manifestation of sympathetic nervous system activation. Overactivation of sympathetic system can increase the risk of cardiovascular and cerebrovascular diseases. When the condition of patients with cardiovascular and cerebrovascular diseases aggravates, it is often accompanied by overactivation of sympathetic system and increase of heart rate.
Therefore, increased heart rate is not only an independent risk factor for cardiovascular and cerebrovascular diseases, but also a sign of poor prognosis. In the elderly population, especially in the high-risk population of cardiovascular and cerebrovascular diseases, it is very important to control heart rate. Slowing down heart rate has become an important goal of prevention and treatment of cardiovascular and cerebrovascular diseases. Adjusting mentality and lifestyle is the basis of slowing down heart rate.
For elderly patients with cardiovascular and cerebrovascular diseases, attention should be paid to slowing down the rhythm of life. Regular relaxation of body and mind, deep breathing and massage can help slow down the heart rate. A study found that after an hour of hand or foot massage treatment, the heart rate of the participants decreased by an average of 8 times per minute.
On the other hand, strengthening exercise can improve the efficiency of the heart, reduce the number of heart pumps and thus slow down the heart rate. When lifestyle changes are difficult to work, drug treatment should be considered. Under the guidance of doctors, appropriate drugs can be selected according to their own circumstances.
Source: Geng Yuanyuan_NJ5571, Responsible Editor of Peoples Network