For most healthy adults, the normal heart rate falls within 60 to 100 beats per minute.
Any irregularity, such as the heart rate being too fast or slow, is commonly called heart palpitations. But this can also be a sign of other conditions such as hyperthyroidism or heart arrhythmia.
Palpitations usually appear suddenly, and without warning, so it pays to know how to stop heart palpitations in order to avoid any complications or more serious health problems. Here are 10 ways to prevent heart arrhythmia.
How To Prevent Heart Arrhythmias
Daily exercise helps keep the heart strong, and can also help prevent heart arrhythmia. It would be best to exercise for at least 30 minutes each day to help keep your body strong and healthy.
Giving up smoking
A study has found that smoking 10 sticks of cigarettes per day can increase the risk of heart palpitations by 14%. The risk goes up even more if a person smokes additional cigarettes.
This is why it would be a good idea to quit smoking if you’re a smoker, or not to start at all if you don’t smoke. Aside from the risk of heart palpitations, there are also a host of other health conditions that can be caused by smoking.
Lowering alcohol intake, or quitting drinking completely
Researchers have found that drinking alcohol, specifically wine and liquor, can increase the risk of heart palpitations. The risk is also present even when a person drinks moderately, around one to three drinks per day.
For heavy drinkers, the risk might even be higher. So it would be a good idea to cut back on the alcohol, or if possible, to stop drinking completely. It would significantly lower the risk of arrhythmia, and is one of the best ways on how to stop heart palpitations.
Eating a healthy diet
Eating too many fatty foods and foods that are high in cholesterol and trans fats can lead to coronary heart disease, which can result in palpitations. In order to lower the risk of heart palpitations, it would be best to eat healthy foods.
A diet rich in fruits, vegetables, and fish can not only lower the possibility of having palpitations, but also lowers the risk of coronary heart disease as well as a host of other illnesses.
Maintaining a healthy weight
Being overweight or obese can cause problems in your circulation, making it harder for your heart to pump blood throughout your body. Being overweight also increases the risk of heart disease and other heart-related conditions.
This is why it would be a good idea to maintain your weight at a healthy level. Not only does this help with heart palpitations, it also helps you avoid a host of diseases that are related to being overweight.
Getting adequate sleep every night
People having trouble getting 8 hours of sleep every night, such as those with insomnia, or those who wake up in the middle of the night, have a higher risk of having heart palpitations.
One possible explanation for this is that having sleep disruptions puts extra stress on the heart, which can in turn cause arrhythmia. In addition, not having enough sleep can increase the risk of hypertension, obesity, and stroke, all of which can contribute to the risk of palpitations.
Avoid getting too stressed
One great tip on how to stop heart palpitations is to avoid getting too stressed out. Suffering from stress and anxiety can trigger palpitations.
A good way to avoid getting too stressed would be to practice meditation, mindfulness, as well as other forms of exercise or therapy to lower your stress levels.
If you’re experiencing palpitations, you can try to keep it under control by using deep breathing.
You can do this by sitting down, closing your eyes, and then breathe in slowly through your nose. Your abdomen should move downward when you breathe in, and upward when you breathe out.
Breathing deeply should help regulate your heartbeat when you feel any palpitations.
Know the Valsalva maneuver
Another important tip on how to stop heart palpitations is called the Valsalva maneuver.
You can do this by pinching your nose closed with one hand, closing your mouth, and forcibly trying to breathe out your nose.
Another way to do this is by clenching your anus, and tightening your stomach muscles, and then bearing down, as if you were in the toilet.
This should help calm down your arrhythmia if you should experience any palpitations.
Don’t hesitate to call your doctor
Lastly, don’t hesitate to call your doctor. There are situations wherein you’re unable to control your palpitations, and if this happens, you need to call your doctor immediately, or go to the hospital.
If you experience dizziness, chest pain, shortness of breath, or if you’re feeling faint, it might be a cause for concern, so your best option would be to seek medical assistance as soon as possible.
Hello Health Group does not provide medical advice, diagnosis or treatment.