Heart rate is generally referred to as the number of heart beats per minute (also termed as pulse) for an individual. If a heart is beating faster than expected without any severe exertion, a person might experience a pounding heart or racing pulse which is commonly known as heart palpitation. Typically when an individual is resting, the heart rate is low compared to when he is working or exercising, which is an indicator of good health. However, due to the modern day lifestyle, the human mind is not at rest and constantly working, leading to stress, which can cause irregular heartbeats, commonly known as heart palpitation. Some of the other factors that contribute to heart palpitations are as follows:
- Hormonal issues
- Arrhythmia
- Atrial fibrillation
- In rare cases, heart failure.
Since an individual can experience heart palpitation at any time, and it might be the case when you can’t find a clinician nearby hence one must know how to deal with such a situation and must learn some home remedies to lower the heart rate. Following are a few of the ways that can be used to lower heart rate.
- Practice deep breathing exercises such as box breathing.
- Try to remain calm and relaxed during such a situation.
- Take a long bath or shower with nice warm water to calm your nerves.
- Practice stretching exercises such as yoga.
- Practice vagal manoeuvres.
Specific dietary changes must be included in a patient’s diet who is having frequent heart palpitations:
- Garlic: According to a study conducted by Banerjee et al., 2002 on animals, garlic possesses powerful antiarrhythmic properties and can regularize irregular heartbeats.
- Peppermint tea: It is also reported to have a very calming effect on heart palpitations and can be used as a mind relaxant.
- Honey: According to a recent study, honey has also been reported to reduce blood pressure, regulate heart rate, and ameliorate blood fats. All of these are associated with improving the heart's overall health and functionality.
- Drink lots of water: Dehydration is linked with causing heart palpitations because, in the absence of water, the heart has to work extra to supply blood to all the organs of the body. A person is recommended to drink at least 4 liters of water on a daily basis.
- Magnesium: Include a good amount of magnesium in your diet as doctors recommend to help relax your heart muscles, thereby regulating irregular heartbeats
- Coenzyme Q10: It is widely recommended by doctors for patients or an individual suffering from irregular heartbeats/arrhythmia. It helps in controlling your heart rate, especially if you have a heart condition.
- Omega-3-fatty acid: Include a good amount of omega-3-fatty acid in your daily diet as it is also reported to regulate irregular heartbeats.
Some extra methods to reduce heart palpitations are as follows:
- Get enough sleep: A lack of sleep for a longer duration can bring unnecessary stress in to picture. Lack of sleep is also repeatedly demonstrated to be linked with irregular heart rate. A study in 2020 demonstrated that people who don’t follow a proper night's sleep regimen are often diagnosed with irregular heart rates.
- Splash cold water on your face. The sudden shock of cold water for your body might do the trick of calming your heart and reduce the symptoms of heart palpitations.
- Aromatherapy: Aromatherapy has also been reported to soothe heart rate and helps in its regulation. Sprinkle a few drops of any essential/ fragrant oil over your handkerchief and keep that on your face in order to imbibe all the fragrance. Smelling pleasant fragrances has been reported to lower the heart rate.
