How to increase the heart rate?

​အောက်ဆုံးထိ ဆွဲကြည့်​​ပေးကြပါ ခင်ဗျာ

A rapid heart rate can indicate a health problem. Ways of lowering the heart rate include breathing and relaxation techniques, exercise, vagal maneuvers, dietary choices, and stress management.

This article will explain how to measure a person’s resting heart rate. It will also discuss the ideal range for someone’s heart rate, explain what causes differences in heart rate, and provide tips to lower the heart rate immediately and in the long term.

How to lower the heart rate

A person’s heart rate may suddenly spike in response to factors such as emotional stress or things in their environment. Addressing these causes is the best way to reduce the heart rate in these situations.

Ways to reduce sudden changes in heart rate include:

• practicing deep or guided breathing techniques, such as box breathing
• relaxing and trying to remain calm
• going for a walk, ideally away from an urban environment
• taking a warm, relaxing bath or shower
• practicing stretching and relaxation exercises, such as yoga
• performing vagal maneuvers

It is also possible for people to lower their heart rate in the long term. Many lifestyle habits can contribute to this. This can affect the heart rate during physical activity or periods of stress.

Some factors that may lower a person’s heart rate include:

Exercising

The easiest and most effective way to achieve a lasting lower heart rate is to do regular exercise. For example, a 2018 meta-analysis found that regular exercise could consistently lower resting heart rate. Although any kind of exercise can be helpful, the authors suggest that yoga and endurance training may be the most beneficial.

Staying hydrated

When the body is dehydrated, the heart has to work harder to stabilize blood flow. A 2017 study found that a 335-milliliter drink of water could reduce resting heart rate over a 30-minute period. This decline continued for another 30 minutes. Drinking plenty of beverages throughout the day could lower a person’s heart rate.

Limiting intake of stimulants

Stimulants can cause dehydration, increasing the heart’s workload. For example, there is evidence that high doses of caffeine can lead to dehydration. However, there is no reliable scientific evidence that typical tea or coffee consumption can cause an increased resting heart rate through dehydration.

Limiting alcohol intake

There is evidence that drinking alcohol could cause dehydration, although more research is still necessary on this topic. However, it remains possible that alcohol consumption could increase resting heart rate.

Alcohol is also a toxin, and the body must work harder to process and remove it. This may sometimes result in heart rate increases.

Eating a nutritious, balanced diet

Eating a healthful diet can improve heart health and functioning. This diet should be rich in fruits and vegetables, lean proteins, and whole grains.

Foods and supplements rich in antioxidants and healthy fats may lower blood pressure, making it easier for the heart to pump blood.

For example, a 2021 study concluded that the antioxidant alpha-lipoic acid effectively lowers blood pressure. Potassium-rich foods also lower blood pressure by reducing sodium load.

Scientists know that a wide variety of foods may promote good heart health. Heart-healthy nutrients include:

• omega-3 fatty acids from fish, nuts, and grains
• polyphenols and tannins from tea and coffee
• vitamin A from leafy, green vegetables
• dietary fiber from whole grains, nuts, and most fruits and vegetables
• vitamin C from citrus and other fruits and leafy greens

Getting enough sleep

Maintaining a healthy body weight

Reducing or resolving sources of substantial long-term stress

Seeking counseling or psychological service

Getting outdoors

Practicing relaxation techniques

Resting heart rate and health

A lower heart rate allows the heart to maintain a healthful rhythm and efficiently respond to stressors. A paper from 2015 suggests that high heart rates may contribute to health risks, including:

• increased blood pressure
• changes to protein activity in the heart
• changes to calcium usage by heart cells
• blood vessel dysfunction
• inflammation and oxidative stress

Research in 2021 suggests that people with persistent higher heart rates are at a greater risk of certain health conditions that include:

• organ system failure
• cardiomyopathy
• myocardial ischemia
• decreased cardiac output, which may cause persistent fatigue
• cardiac arrest

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