{"id":987,"date":"2022-02-09T16:55:36","date_gmt":"2022-02-09T17:55:36","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=987"},"modified":"2022-03-02T07:37:15","modified_gmt":"2022-03-02T07:37:15","slug":"6-ways-to-improve-your-heart-rate-variability","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/6-ways-to-improve-your-heart-rate-variability\/","title":{"rendered":"6 Ways to Improve Your Heart Rate Variability"},"content":{"rendered":"
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Tracking your heart rate variability<\/a>, or HRV, is a great way to keep tabs on how effectively your body bounces back from stress and exercise. But if you\u2019ve been monitoring your HRV, you might be wondering if there are ways to improve this metric. According to recent research, the answer is a big yes. Here\u2019s how.<\/p>\n

Eat like a Mediterranean. <\/strong>\u201cWhen heart rate variability is high the body is believed to be functioning in a healthy and resilient manner,\u201d says Hayley Anne Young, PhD<\/a>, an associate professor of psychology at Swansea University in Wales. \u201cAnd a healthy diet and lifestyle are associated with greater HRV.\u201d <\/p>\n

While there are many healthy diets, the Mediterranean diet<\/a> gets exceptionally high marks. The reason? This seafood-rich diet is filled with omega-3 fatty acids that boost HRV by regulating heart rhythms<\/a>.<\/p>\n

Drink up. <\/strong>When you\u2019re dehydrated, your heart has to work extra hard to pump blood throughout your body. But you don\u2019t need to be clinically dehydrated for your HRV to suffer. <\/p>\n

Medically speaking, dehydration occurs when you\u2019ve lost more than 2 percent of your body weight in water. Yet, according to recent research<\/a>, even slight lapses in hydration can cause HRV to decline. So don\u2019t wait until you\u2019re thirsty to drink up. Invest in a few water bottles, and keep one by your desk, in your bag, and in the car. If you\u2019ll be working out, remember to rehydrate<\/a> afterward by replacing 125 to 150 percent of the body fluid you lost during exercise.<\/p>\n

Give meditation a go. <\/strong>If you\u2019ve been monitoring your HRV, you might have noticed that stress makes it take a nosedive. That\u2019s completely normal, says Mehmet Kaya, PhD<\/a>, an associate professor of biomedical and chemical engineering and sciences at Florida Tech University. <\/p>\n

However, when stress becomes chronic and ongoing, it can send your nervous system into fight or flight mode. That can take a significant toll on your HRV. On the upside, new research<\/a> reveals meditation can help reverse the trend. How? \u201cMeditation focuses on positive thoughts, slow movements, and controlled breathing, which all do the opposite of stress in terms of HRV,\u201d says Kaya.<\/p>\n

Be kind to your ticker. <\/strong>\u201cReduced heart rate variability is linked to cardiovascular diseases and is an independent risk factor for cardiovascular morbidity and mortality,\u201d says Kaya. <\/p>\n

Could limiting saturated fat and sodium help? Absolutely, says a 2018 Behavioural Pharmacology<\/em> review<\/a>. Just like a diet that\u2019s low in sodium and saturated fat can do good things for your blood pressure and cholesterol, it may also benefit your heart rate variability. Aim for less than 2,300 milligrams of sodium<\/a> (1,500 milligrams is even better) and a maximum of 10 percent of calories from saturated fat<\/a> a day.<\/p>\n

Maintain a healthy body weight. <\/strong>\u201cThere is evidence that being overweight might reduce heart rate variability by altering the function of the peripheral nervous system,\u201d says Young. In one study<\/a>, overweight women who dropped 9 pounds in 3 months lowered their resting heart rate and cholesterol, and increased their heart rate variability to boot. <\/p>\n

Weight management may also help by controlling blood sugar, and here\u2019s why. When BMI increases, fasting blood glucose<\/a> levels also tend to rise. Trouble is, high blood sugar is often linked to lower HRV. By maintaining a healthful weight, you can keep blood glucose in a healthy range and protect HRV in the process.<\/p>\n

Take it easy on the alcohol. <\/strong>Once upon a time, the thinking was that a daily drink could help prevent heart disease. Today, experts<\/a> aren\u2019t so sure. And, in the case of heart rate variability, that glass of wine might even backfire. Despite alcohol\u2019s heart-healthy image, even light drinking<\/a> decreases HRV and the more you drink, the stronger its effects. If better HRV is a goal, save the beer or mojito for a special occasion\u2014and when you do imbibe, try and stick with one drink tops.<\/p>\n

The post 6 Ways to Improve Your Heart Rate Variability<\/a> appeared first on Fitbit Blog<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

These expert-approved tricks can help better your heart rate variability and lower your risk of heart disease in the process.
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