The normal range for resting heart rate is between 60 to 100 beats per minute, however, if yours is on the higher end, this can come with an increased risk of certain health complications. As your heart is pumping extra hard to get blood around your body, there is more strain on the heart which can result in blood clots, heart failure and even sudden death. In this article, we share with you some ways you can bring down your resting heart rate.
Avoid Places That Are Too Hot
When your body is too hot, your resting heart rate increases. This is because your heart has to pump harder and faster to bring blood to the surface of your skin to produce sweat and bring down your body temperature. To this end, avoid staying out in places that are too hot. If needed, move to a place with shade or bring an umbrella with you.
If you are a smoker, chances are you have a resting heart rate higher than that of non-smokers. When you smoke, your arteries constrict. This means that your heart has to pump harder and faster to get blood through these veins. The good news is that within 24 hours of ditching the cigarettes, your resting heart beat starts to go down.
This may seem counterproductive in the beginning, but hear us out. During the process of exercising, your heart rate increases. However, what you are doing is training your heart to be stronger so it does not need to pump as hard when you are resting.
Manage Stress Effectively
We all face certain stressors in our lives. From maintaining a work-life balance to relationship problems, some events may bring about traumatic stress. When you are stressed, your heart rate increases. Finding ways to manage stress effectively can include reorganizing your priorities, taking some time for yourself every day or sorting through things with a therapist.
Eating A Balanced Diet
Good news for fish lovers: eating fish has been associated with lower heart rates. If you don’t enjoy fish, however, all is not lost. Talk to your doctor about taking fish oil supplements, which can have the same effect as actually eating fish.
Practice Breathing Exercises
If you are aware that your breathing gets erratic when you are stressed, you can train your body to lower its resting heart rate through some simple exercises. Try to set aside some time every day to do these exercises and you will be surprised at what a difference they can make.
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