Heart Health Guide | Research Blogs on Heart Rate, Afib, Heart Diseases & More

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The European Society of Cardiology (ESC) released guidelines for sports and physical activity for individuals with heart disease in 2020. These guidelines, published in the European Heart Journal (Ref.Link), aim to promote exercise as a preventative measure for heart disease and as a means of reducing premature death in those with established heart disease.

The ESC recommends at least 150 minutes per week of moderate intensity exercise for individuals with heart disease, as well as strength-building exercise for those who are obese or have high blood pressure or diabetes. The guidelines also caution that individuals with advanced heart disease or those who are completely inactive should consult their doctor before beginning an exercise regimen. The study includes this diagram that features sporting disciplines in relation to the predominant components (skill, power, mixed, and endurance) and intensity of exercise.

Guidelines and Precautions for Exercise in Individuals with Heart Failure

Be mindful of the type of exercises you perform and avoid isometric exercises such as pushups and situps as they involve straining muscles against other muscles or an immovable object.
Consult with your doctor before engaging in outdoor exercises during extreme weather conditions such as hot, cold or humid weather, as high humidity may cause you to tire more quickly and extreme temperatures can interfere with circulation, make breathing difficult and cause chest pain. Indoor activities such as mall walking or using a treadmill may be more suitable.
Drink water regularly, but avoid overhydration, as it is important to stay hydrated, especially on hot days, but be sure to check with your doctor first.
If your exercise program has been disrupted for more than a few days, it’s essential to ease back into the routine, by starting with a reduced level of activity, gradually increasing it until you are back to your original level.
Cease your exercise routine if you experience excessive fatigue or difficulty breathing. Consult your doctor to discuss these symptoms or schedule an appointment for evaluation.
Avoid exercising if you are feeling unwell or have recently been ill. Wait until all symptoms have subsided before restarting your exercise program. If unsure, consult with your doctor first.
If you have persistent shortness of breath, rest and seek medical attention. Your doctor may adjust your medications, diet, or fluid restrictions.
Stop exercise immediately if you experience a rapid or irregular heartbeat or heart palpitations. Check your pulse after resting for 15 minutes. If it is above 120 beats per minute at rest, seek medical attention. Invest in a good heart rate monitor such as the Frontier X2 to ensure that you track your heart rate and ECG continuously while exercising.
Do not ignore any pain you may experience during exercise. If you experience chest pain or pain in any other part of the body, stop the activity immediately. Continuing to exercise while in pain may cause stress or damage to the joints.

Active Living Plan With Heart Disease: Walking Program

Walking is a great way to start an exercise program for many people. A walking program can include a variety of different locations such as a hallway, driveway, mall, or a block. Start with a short duration of 10 minutes, and remember to begin slowly and easily. It may be necessary to plan for rest areas or places to sit along the way. The below program can also be applied to other forms of exercise such as biking, stationary biking, water walking and swimming.

Week 1:

Every other day
- Training period: 10-minute walk at an easy pace

Week 2:

Every other day
- Warm up: 5-minute easy walk
- Training period: 10-minute walk at a faster pace
- Cool down: 5-minute easy walk

Week 3:

Four times a week
- Warm up: 5-minute easy walk
- Training period: 15-minute walk at a faster pace
- Cool down: 5-minute easy walk and stretching

Week 4:

Four times a week
- Warm up: 5-minute easy walk
- Training period: 20-minute walk at a faster pace
- Cool down: 5-minute easy walk and stretching

Weeks 5-6:

At least five days a week
- Warm up: 10-minute easy walk
- Training period: 25-30 minute walk at a faster pace, pumping or swinging arms, and walking up gentle hills, leaning slightly forward.
- Cool down: 5-minute easy walk and stretching for each walk.

Frequently Asked Questions:

What types of exercise are safe for individuals with heart disease?

Aerobic exercises such as brisk walking, cycling, swimming, and low-impact aerobics are typically safe for individuals with heart disease. It’s important to consult your doctor to determine what types of exercise are best for you and what modifications may be necessary.

How often should I exercise if I have heart disease?

Individuals with heart disease should aim for at least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous-intensity aerobic activity. It’s also recommended to include strength-building exercises at least two days a week.

How do I know if I’m exercising at the right intensity?

Exercising at the right intensity means that you are able to talk while exercising, but not sing. A good way to gauge your intensity level is to use the “talk test.” If you can hold a conversation while exercising, you’re probably working at a moderate intensity.

What should I do if I experience chest pain or other symptoms during exercise?

If you experience chest pain or other symptoms such as shortness of breath, dizziness, or palpitations during exercise, it’s important to stop immediately and seek medical attention.

Is it safe to participate in competitive sports if I have heart disease?

The safety of participating in competitive sports depends on the type and severity of heart disease. It’s important to consult with your doctor to determine if competitive sports are appropriate for you and what modifications may be necessary. Individuals with advanced heart disease or those who are completely inactive should consult their doctor before beginning an exercise regimen.

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Does cold weather impact your heart health?

Many of us are not accustomed to the physical demands of strenuous outdoor activities and may be unaware of the potential dangers of cold weather. Winter sports enthusiasts who do not take the necessary precautions may fall victim to accidental hypothermia. People with coronary heart disease often experience angina pectoris (chest pain or discomfort) in cold weather. In addition to cold temperatures, high winds, snow, and rain can also cause heat loss. Wind is particularly dangerous as it removes the layer of warm air around the body. Dampness also causes the body to lose heat more quickly than in dry conditions. With winter comes a drop in temperature that can impact your blood flow and add strain to your heart. Read on to find out more about the impact of cold weather on your heart.

How does cold weather affect your heart?

Cold weather can cause the blood vessels to constrict, making it harder for the heart to pump blood. It can cause an increase in blood pressure as well, which can put extra strain on the heart. Anyone with an existing heart condition such as hypertension, coronary artery disease, or arrhythmia are more susceptible to cold weather’s effects on the heart. Cold air can cause airway constriction in people with respiratory conditions such as asthma, bronchitis, and emphysema, which can lead to increased stress on the heart. Physical activity in cold weather can be dangerous for some people, as it may cause chest pain, shortness of breath, or other symptoms of heart disease. It’s important to check with your doctor before starting any physical activity in cold weather. People with heart conditions should be mindful of how the weather affects them and take precautions such as wearing warm clothing, staying dry and avoiding prolonged exposure to cold weather. It’s important that you are aware of the signs of a heart attack, such as chest pain or pressure, shortness of breath, and arm or jaw pain, and seek medical attention immediately if these symptoms occur.

What can you do to protect your heart in winter?

Winter can bring with it certain lifestyle choices that can put you at risk for heart disease. The temptation to stay indoors, indulge in comfort foods and consume more alcohol can all contribute to unhealthy changes in weight, cholesterol and blood pressure, which can increase your risk for heart disease and heart attacks. The cold weather may discourage outdoor activities and physical exercise, which is essential for maintaining a healthy heart. Additionally, the holiday season often comes with more social gatherings and events that can lead to overindulging in food and alcohol. It’s important to make mindful choices and maintain a balance during the winter season to ensure a healthy heart.

One way to protect your heart during the winter months is to maintain a warm living environment. Keep the room where you spend most of your time at a temperature of at least 18°C. To stay warm, wear multiple layers of clothing, including socks, jumpers and blankets. Utilising a hot water bottle or electric blanket can help keep you warm at night. To keep the heat in, try budget-friendly options like draft stoppers and insulating window coverings. Additionally, wearing a hat, scarf and gloves can help maintain your core body temperature.

Frequently Asked Questions:

What are some of the ways that cold weather can increase my risk of heart disease?

Cold weather can cause blood vessels to constrict, making it harder for the heart to pump blood. It can also increase blood pressure and put extra strain on the heart. Cold weather can also cause the heart to work harder to maintain body temperature, which can increase the risk of a heart attack.

How does cold weather affect individuals who already have heart conditions?

Individuals who have existing heart conditions such as hypertension, coronary artery disease, or arrhythmia are more susceptible to cold weather’s effects on the heart. Cold weather can also increase the risk of blood clots forming in the blood vessels, which can lead to heart attack or stroke.

What are some things that I can do to protect my heart during the winter months?

To protect your heart during the winter months, you can maintain a warm living environment, wear multiple layers of clothing, stay active indoors, and eat warming meals and healthy hot drinks to keep your body energised. If you have angina (chest pain), wearing a scarf around your mouth and nose or a face mask can help limit symptoms in cold weather.

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The required amount of sleep varies from person to person, but most adults need 7-9 hours per night to function optimally. A lack of sleep can negatively impacts your physical and mental health, weaken your immune system, increase your risk of heart disease, and even shorten your lifespan. It has been found that Heart Rate Variability (HRV) is lower during sleep compared to when an individual is awake, and it decreases further as a person progresses from light to deep sleep. Additionally, research has shown that HRV is influenced by the quality and duration of sleep. Poor sleep quality and insufficient sleep have been associated with lower heart rate variability, while adequate sleep has been linked to higher HRV. Some studies have also suggested the inverse relationship, stating that HRV may also be a predictor of sleep quality, with lower HRV being associated with poor sleep quality and higher HRV being associated with better sleep quality.

(Ref.Link)

What is a Good HRV During Sleep?

The adult heart rate is typically between 60 and 100 beats per minute when at rest. As you fall asleep, your heart rate slows down to its resting rate, the body’s core temperature decreases, and other muscles relax. In deeper sleep stages your resting heart rate may decrease by about 20 to 30 percent. Heart rate variability (HRV) changes as you progress through different sleep stages. During non-rapid eye movement (NREM) sleep, overall HRV generally decreases, although the variance between individual beats can increase. In contrast, during rapid eye movement (REM) sleep, overall HRV increases while beat-to-beat changes decrease. HRV is often used as a marker of sleep quality and has been linked to various health outcomes. Poor sleep quality, high sleep onset latency, and the use of sleep medication have all been associated with higher heart rate and lower HRV. On the other hand, higher HRV during wakefulness has been tied to better sleep efficiency and overall sleep quality. Sleep deprivation and certain sleep disorders, such as obstructive sleep apnea, have also been linked to changes in HRV.

Can a lack of sleep affect HRV?

Poor sleep quality can disrupt the balance between the sympathetic and parasympathetic nervous systems, leading to an imbalance in HRV. Chronic sleep deprivation has been linked to a decrease in HRV, which may increase the risk of certain health conditions such as cardiovascular disease and diabetes. Conversely, getting enough quality sleep can improve heart rate variability and overall health. It is important to prioritize sleep and practice good sleep hygiene to help maintain healthy HRV levels.

People with insomnia experience elevated sympathetic activity both during night and day. When the sympathetic nervous system is stimulated, the heart rate increases and the HRV decreases. During sleep deprivation, this sympatho-vagal balance shifts towards sympathetic dominance. Insufficient sleep impairs the nervous system’s ability to shift into rest mode, even at night and despite feeling exhausted. HRV is used as an indicator to determine sleep quality. According to a study published in 2013, higher HRV during wakefulness is linked to better sleep quality, and lower HRV indicates inadequate sleep quality.

How to Increase your HRV During Sleep

There are several ways to increase heart rate variability (HRV) during sleep:

Practice relaxation techniques such as deep breathing, meditation, or yoga before bed to help reduce stress and improve sleep quality.
Establish a consistent sleep schedule by going to bed and waking up at the same time every day.
Avoid caffeine, alcohol, and heavy meals before bedtime, as they can disrupt sleep.
Create a comfortable sleep environment by keeping the room dark, cool, and quiet, while using a comfortable mattress and pillows.
Engage in physical activity during the day to improve sleep quality and HRV.
Avoid screens for at least an hour before bedtime, as the blue light emitted by screens can disrupt the production of melatonin, a hormone that helps regulate sleep.
Consider trying natural remedies such as melatonin or valerian root to help improve sleep quality.

HRV and Sleep: How Are They connected?

There is a complex, two-way relationship between the autonomic nervous system and sleep. The activity of the autonomic nervous system (ANS) influences both your ability to fall asleep and how well you sleep throughout the night. In turn, the quantity and quality of your sleep has an impact on how well your autonomic nervous system works in managing stress, regulating your cardiovascular activity, and regulating hormones and physiologic function. Here are some key points to understand about how the ANS functions and how HRV changes while sleeping:

During sleep, both the parasympathetic and sympathetic nervous systems are active, and their levels of activity fluctuate throughout the night.
Falling asleep is linked to increased parasympathetic activity. You will be in ‘rest and digest’ mode to drift off into sleep.
In the Non-REM (Rapid eye movement) stage, the parasympathetic system(resting) continues to dominate. Non-REM sleep is associated with higher HRV.
In REM (Rapid eye movement) sleep, the sympathetic system(stimulating) becomes more active. HRV is usually low and variable in this stage.
Disturbed sleep or waking up through the night activates the sympathetic system which raises your blood pressure and heart rate while decreasing HRV.
A typical night of 7 hours of sleep consists of 4-5 sleep cycles, with each cycle containing non-REM and REM sleep stages. During sleep, ANS activity is complex and dynamic, and HRV is continuously shifting.

Poor quality or insufficient sleep causes a decrease in HRV which can lead to increased risks for hypertension, diabetes, obesity, and other cardiovascular diseases. To ensure optimal HRV, it’s important to get enough quality sleep every night by limiting blue light exposure before bedtime, avoiding caffeine late in the day, creating a relaxing bedtime routine, keeping your bedroom cool and dark, and practicing mindfulness or meditation before bedtime. If you suspect that there may be underlying medical causes for your insomnia or difficulty sleeping through the night speak with your doctor about potential treatments or medications that might help.

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Frequently Asked Questions on HRV and Sleep :

What are the effects of sleep deprivation?

Sleep deprivation activates the sympathetic nervous system (stimulating) both during sleep and daytime. This leads to irritability, stress, an increase in heart rate, and a decrease in HRV.

How can I measure my HRV?

There are several ways to measure HRV, including the following:

Wearable devices: Many fitness trackers and smartwatches have built-in HRV sensors that can measure your HRV throughout the day.
Smartphone apps: There are numerous apps available for both iOS and Android devices that use the phone’s camera or a separate chest strap to measure HRV.
ECG/EKG machines: Electrocardiograph (ECG or EKG) machines, which are used to measure the electrical activity of the heart, can also be used to measure HRV. These machines are often used in hospitals or medical offices, but there are also portable ECG/EKG devices that can be used at home.
Finger sensors: Some devices use sensors that attach to your finger to measure HRV

How can I get more sleep?

You can get more sleep by following a daily sleep routine, using a comfortable mattress, and by incorporating meditation and yoga into your daily routine.

How does sleep deprivation affect HRV?

Yes, sleep deprivation lowers HRV as the sympathetic system is activated.

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Maintaining good sleep hygiene is not only beneficial for your energy levels and mood, but it can also lower your risk of heart failure. A recent study (Ref.Link) found that adults with healthy sleep patterns had a 42% lower risk of developing heart failure, in comparison with adults with unhealthy sleep patterns after controlling other risk factors such as diabetes, hypertension, medication use, and genetic variations.

Details on The Study on Sleep Habits and Heart Health

During the study, researchers analysed sleep quality and overall sleep patterns in relation to the risk of heart failure. Measures of sleep quality included duration, insomnia, and snoring, as well as other factors such as being an early bird or night owl and experiencing daytime sleepiness. The researchers found that after adjusting for other risk factors such as diabetes, hypertension, medication use, and genetic variations, participants with the healthiest sleep patterns had a 42% lower risk of heart failure compared to those with unhealthy sleep patterns.

The risk of heart failure was also found to be independently associated with being an early riser, sleeping 7-8 hours per day, not experiencing frequent insomnia, and not experiencing daytime sleepiness. These findings suggest that improving overall sleep patterns may help prevent heart failure. It’s important to note that the sleep behaviours of participants were self-reported and that other unmeasured or unknown factors may have influenced the results.

How Is Sleep Related to Heart Failure?

There is a reciprocal relationship between sleep and heart failure. People with heart failure are more likely to have sleep problems, and sleep problems such as obstructive sleep apnea (OSA) and insomnia can worsen heart failure symptoms. Heart failure can cause sleep problems, and complications of heart failure can affect sleep quality. For example, chest pain and discomfort can make it difficult to relax and sleep, and lying in bed may cause shortness of breath. Additionally, you may need to get up during the night to urinate.

Obstructive sleep apnea (OSA) is a common condition that occurs when the tissue in the back of the throat relaxes and blocks the airway during sleep. This causes the brain to signal the throat muscles to contract and open the airway, which can happen multiple times per night. These episodes can release stress hormones that raise the heart rate and blood pressure, increasing the risk of heart failure or worsening existing heart failure. Researchers have also found a strong link between insomnia and the risk of heart failure, as insomnia may trigger the body’s stress response and weaken the heart over time.

What Are the Sleep Habits That Can Reduce The Risk Of Heart Failure?

There are several steps you can take to improve your sleep habits:

Expose yourself to bright light during the day, especially if you have insomnia or another sleep disorder. However, limit your exposure to blue light at night as it can disrupt your body’s ability to sleep.
Avoid consuming caffeine late in the day, as it can worsen sleep quality and lead to sleep deprivation.
Try to be consistent with your sleep and wake-up times to align your body’s circadian rhythm.
Consider taking supplements to help with relaxation and improve sleep quality.
Avoid drinking too much alcohol at night, as it can reduce melatonin production and lead to disturbed sleep patterns.
Avoid consuming a large meal before bed, as it can lead to poor sleep and hormone disruption.
Taking a relaxing bath before bed may help improve your sleep quality.

Frequently Asked Questions

How much sleep do I need to maintain good heart health?

Most adults need 7-9 hours of sleep per night to maintain good heart health.

What are some good sleep habits for heart health?

Some good sleep habits for heart health include:

Going to bed and waking up at the same time every day
Creating a relaxing bedtime routine
Avoiding screens and bright lights before bed
Creating a comfortable sleep environment (e.g. maintaining a cool, dark, and quiet room)
Exercising regularly
Managing stress through techniques such as meditation or deep breathing

Can poor sleep increase my risk of heart disease?

Yes, poor sleep habits can increase the risk of heart disease. Lack of sleep can lead to high blood pressure, increased stress hormones, and a weakened immune system, all of which can increase the risk of heart disease.

Can heart disease cause sleep problems?

Yes, heart disease can cause sleep problems. For example, people with heart failure may experience difficulty breathing or chest discomfort while lying in bed, which can make it difficult to sleep. Additionally, some medications used to treat heart disease may cause sleep problems.

Can treating sleep problems improve heart health?

Yes, treating sleep problems can improve heart health. For example, treating sleep apnea can help lower blood pressure and reduce the risk of heart attack and stroke. Improving sleep quality and duration may also help lower the risk of heart disease.

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According to the British Heart Foundation (Ref.Link), long Covid is a term people use to describe when the symptoms of Covid-19 continue for weeks and months after the patient recovers from Covid. These symptoms may include fatigue, shortness of breath, coughing, body aches, and brain fog. Long COVID can occur in individuals of all ages, including those who were previously healthy and had mild cases of COVID-19.

The exact prevalence of long COVID is not known, as research on the topic is ongoing. However, some studies suggest that a significant proportion of individuals who have had COVID-19 may experience long-term symptoms. The Centers for Disease Control and Prevention (CDC) labels this condition as various names, including long COVID, long-haul COVID, post-acute COVID-19, post-acute sequelae of SARS CoV-2 infection (PASC), long-term effects of COVID, and chronic COVID. According to the CDC, long COVID conditions may be more common in individuals who had severe infections with the virus, but even those who have had mild COVID-19 may experience long COVID conditions. The below diagram shows the survival function, probability of symptom severity over time, and average number of reported symptoms over time based on a research.

Symptoms Of Long Covid That Are Hard To Explain or Manage

People who have ongoing symptoms after COVID-19 infection may have difficulty managing and explaining their symptoms. Even though routine medical tests such as blood tests, chest x-rays, and electrocardiograms may be normal, these individuals may still experience symptoms similar to those reported by people with myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) and other chronic illnesses that can occur after certain types of infections. As a result, these patients may be misunderstood by their healthcare providers, and may take a long time to receive a proper diagnosis and appropriate care.

How To Prevent Long Covid?

There are currently no specific recommendations for preventing long COVID. That being said, there are several steps that individuals can take to both reduce their risk of getting COVID-19 and to prevent the spread of the virus:

Get vaccinated: The COVID-19 vaccine is an effective way to prevent infection with the virus.
Follow public health guidelines: This includes wearing a mask in public, maintaining social distance, washing your hands frequently, and avoiding large gatherings.
Practice good hygiene: This includes washing your hands with soap and water frequently, avoiding close contact with people who are sick, and covering your mouth and nose with a tissue when you cough or sneeze.
Stay informed: Keep up to date with the latest information and recommendations from public health agencies and follow their guidance.

What Are The Treatment Options For Long Covid?

There is no specific treatment for long COVID-19. Treatment for long COVID is generally focused on managing symptoms and may include:

Medication: Medication may be prescribed to manage specific symptoms. Examples include pain relievers, sleep aids, and medication to treat anxiety or depression.
Lifestyle modifications: Making changes to your daily routine, such as getting enough rest, staying hydrated, and engaging in gentle physical activity may help to manage long COVID symptoms.
Rehabilitation: Physical therapy, occupational therapy, and other rehabilitation therapies may be recommended to help individuals with long COVID regain strength and function.
Supportive care: This may include counseling, support groups, and other types of social support to help individuals with long COVID cope with the emotional impact of the condition.

Few Tips On Managing Long Covid Symptoms

Here are a few tips to help you manage long-COVID symptoms that you might be experiencing.

Get enough rest: Getting enough sleep and allowing your body to rest helps manage long COVID symptoms.
Stay hydrated: Drinking plenty of fluids, especially water, can help to manage symptoms such as fatigue and shortness of breath.
Engage in physical activity: Gentle exercises, such as walking or stretching, can help to improve your overall physical and mental well-being.
Eat a healthy diet: A healthy diet, rich in fruits, vegetables, and protein, can help to boost your immune system and manage long COVID symptoms.
Practice stress management techniques: Long COVID can be a stressful experience, and managing stress can help to improve symptoms. Techniques such as meditation, deep breathing, and yoga may be helpful.

When To Seek Help?

Long covid can be dangerous and one must seek help if their breathlessness worsens, if there’s immense weakness, or if they experience changes in vision, hearing, or speech. Such symptoms shouldn’t be ignored by any means. It could take weeks or even months to recover, but one has to be patient and work on their mind and body to deal with the symptoms of long covid. It is important to note that the specific management strategies for long COVID will depend on the individual’s specific circumstances and symptoms. It is important to consult with your healthcare provider to get a personalized treatment plan for long COVID.

Although the Covid-19 pandemic is slowly becoming a thing of the past, we must recognise that we do not know the exact manner in which it will impact us over time. Covid impacts a variety of bodily systems, and its effect on your cardiovascular system is imperative to understand. Using a smart heart monitor like the Frontier X2 allows you to keep track of a number of important heart health metrics, so that you can always stay heart healthy. Purchase the Frontier X2, and get ready for a healthier tomorrow!

Frequently Asked Questions on COVID-19:

What is the post COVID-19 condition?

The term “long COVID,” or “post-COVID-19 condition,” refers to the group of long-term symptoms that some people may experience after they have had COVID-19. These individuals may refer to themselves as “long-haulers.”

How long are you contagious with covid?

According to the Centers for Disease Control and Prevention (CDC), most individuals with COVID-19 are no longer contagious 10 days after the onset of symptoms. However, in some cases, individuals may continue to shed the virus for longer periods of time, and it is possible to transmit the virus to others even after the symptoms have resolved.

How long do covid antibodies last?

Studies have shown that individuals who recovered from COVID-19 had levels of antibodies in the blood that peaked at around 28 days after the onset of symptoms and then declined over time. However, it was also found that the levels of antibodies remained elevated for at least three months after the onset of symptoms, and it is not yet known how long they may persist beyond this time frame.

How long are you protected from Covid once vaccinated?

It is not yet known how long the protection from the COVID-19 vaccine will last. Some vaccines may provide protection for a longer period of time than others, and it is possible that booster doses may be needed to maintain protection. It should be understood that one can still contract Covid-19 once vaccinated.

How long does it take to recover from covid?

In general, individuals with mild cases of COVID-19 may recover within a few weeks, while those with more severe cases may take longer to recover. Some individuals may continue to experience ongoing symptoms, known as long COVID or post-COVID conditions, even after their initial illness has resolved.

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Approximately 300,000 sudden cardiac deaths occur in the United States each year, with ventricular tachycardia (VT) and ventricular fibrillation (VF) being the most common causes (Ref. Link). Ventricular tachycardia (VT) is a type of abnormal heart rhythm characterized by rapid and irregular contractions of the ventricles (the lower chambers of the heart). VT can cause the heart to pump less efficiently, leading to reduced blood flow to the body’s organs and tissues. If left untreated, VT can progress to ventricular fibrillation, a potentially life-threatening condition that can cause sudden cardiac arrest.

What Are The Types of Ventricular Tachycardia?

There are several types of VT, including Monomorphic VT, which is characterized by uniform and regular ventricular contractions, and Polymorphic VT, which is characterized by irregular and variable ventricular contractions. Research on ventricular tachycardia has focused on identifying risk factors for the development of VT, as well as developing new treatments and improving outcomes for individuals with this condition. One area of research has focused on the use of implantable cardioverter defibrillators (ICDs) to prevent sudden cardiac arrest in individuals at high risk for ventricular tachycardia. Other research has examined the use of pharmacological therapies and ablation techniques to treat ventricular tachycardia.

Electrograms showing 3 different types of ventricular tachycardia. Ref. Link.

What Are The Causes Of Ventricular Tachycardia?

It can be caused by a variety of factors, including:

Structural heart disease: VT can be caused by conditions that damage or weaken the heart muscle, such as coronary artery disease, cardiomyopathy, and heart valve problems.
Myocardial infarction (heart attack): VT can occur as a result of damage to the heart muscle caused by a heart attack.
Congenital heart defects: VT can be present at birth or develop later in life in individuals with congenital heart defects.
Electrolyte imbalances: Abnormal levels of electrolytes, such as potassium, sodium, and calcium can disrupt the normal electrical activity of the heart and cause VT.
Drug or alcohol abuse: Substance abuse can increase the risk of VT.
Medication: VT can be a side effect of certain medicine, such as antiarrhythmic drugs, antidepressants, and antipsychotics.

What Are The Signs Of Ventricular Tachycardia?

Some common signs and symptoms of VT may include:

Palpitations: The sensation of a rapid, pounding, or fluttering heartbeat.
Chest pain: A feeling of pressure, tightness, or discomfort in the chest.
Shortness of breath: Difficulty breathing or feeling out of breath.
Dizziness or lightheadedness: A sensation of feeling faint or unsteady.
Fatigue: Feeling tired or weak.
Syncope: Fainting or losing consciousness.

It is important to note that some individuals with VT may not experience any symptoms, or may only have mild symptoms. Seek medical attention if you experience any unusual heart symptoms, or if you are at high risk for VT. Experiencing symptoms of VT can be a medical emergency, and prompt treatment is important to prevent complications. It is important to note that the specific trigger for VT can vary from person to person, and VT may occur without any identifiable trigger. It is important to consult with a healthcare provider for a proper evaluation and treatment plan.
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Frequently Asked Questions

What is supraventricular tachycardia?

Supraventricular tachycardia (SVT) is a type of abnormal heart rhythm that originates from the upper chambers of the heart, known as the atria. SVT is characterized by a rapid heart rate, usually over 100 beats per minute, and is often caused by abnormal electrical signals in the heart.

What is the first-line treatment for ventricular tachycardia?

The first-line treatment for ventricular tachycardia (VT) depends on the severity of the condition and the presence of any underlying conditions. Cardioversion is a procedure that uses electricity to restore a normal heart rhythm. Medications called antiarrhythmics can be used to control the heart rate and rhythm. If VT progresses to ventricular fibrillation, a potentially life-threatening condition, defibrillation may be necessary.

What triggers ventricular tachycardia?

It can be caused by a variety of factors, including structural heart disease, myocardial infarction (heart attack), congenital heart defects, and electrolyte imbalances. It can also occur in individuals with a history of drug or alcohol abuse, or as a side effect of certain medications.

What is the most common cause of ventricular tachycardia?

The most common cause of ventricular tachycardia (VT) is structural heart disease. These are conditions that damage or weaken the heart muscle, such as coronary artery disease, cardiomyopathy, and heart valve problems. These conditions can lead to scarring or abnormal electrical activity in the heart, which can cause VT.

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A number of studies have found that meditation may help reduce stress, lower blood pressure, and improve heart rate variability, all of which are factors that can contribute to the development of heart disease. According to a statement from the American Heart Association, studies on meditation suggest it has many possible benefits in reducing the risk of cardiovascular problems.

Meditation is an ancient practice with a long history of providing mental and physical benefits. Meditation has been widely embraced in the past few years as an effective way to reduce stress and improve overall well-being. Additionally, in spite of advances in the prevention and treatment Heart disease it continues to be the leading cause of mortality globally. This emphasises the importance of many new, low-cost methods for primary and secondary prevention of cardiovascular disease. With research showing that there is a positive link between meditation and heart health, this practice has emerged as an inexpensive and widely accessible tool for reducing cardiovascular risk.

What Is Meditation and How Does It Work?

Meditation is an age-old practice but has gained massive popularity in recent years. The earliest records of meditation date back to 1500 BCE. Meditation is a mindfulness practice that helps practitioners achieve mental focus, a sense of calm, and a mind-body connection. Meditation is typically practised in a seated, comfortable position, with your eyes closed. There are many ways in which one can practice meditation, the most popular being to focus on your every breath, a mental image, or the repetition of a word or phrase (mantra). This attempts to quiet the mind and thoughts and relax the body. Below are some of the meditation style examples for your reference.

Benefits of meditation for heart disease risk reduction

The American Journal of Cardiology (Ref.Link) found that meditation is associated with a lower prevalence of cardiovascular risk factors and disease. The table below (Ref.Link) details the meditation name and findings on previous meditation studies involving autonomic nervous responses.

Meditation decreases the risk of Heart attack and stroke

In a five-year study, 201 patients with coronary heart disease were advised to practice transcendental meditation (a meditation technique where you chant a mantra in your head) for 5 days. According to the researchers this reduced the risk of death, heart attack, and stroke by 48%. Regular practice of meditation improves Heart Rate Variability (HRV) and increases vagal tone. HRV is a measurement of the heart’s ability to adapt between beats and a higher HRV is associated with a healthier heart, whereas a low HRV is associated with an increased risk of heart attack and stroke. Meditation activates our bodies’ parasympathetic nervous system (“rest-and-digest” functions), which counteracts our sympathetic nervous system (“flight-or-fight” responses). Meditation reduces the risk of heart attack and stroke by activating the parasympathetic system, increasing HRV, vagal tone, and reducing blood pressure.

The British Heart Foundation (Ref.Link) has shared a simple, six minute meditation guide to help you get you started. The audio will guide you through some easy breathing techniques, helping you relax and focus on the present moment. You will need to find a quiet room where you won’t be interrupted, sit comfortably on a chair or on the floor, and play the audio that you can access here.

Regular practice of meditation reduces stress

A Lancet study revealed a correlation between stress and heart attacks. Chronic stress leads to high blood pressure which is a major risk factor for heart disease. Stress may also contribute to other cardiovascular risk factors like smoking, overeating, and a lack of physical activity. Meditation helps lower your cortisol levels (stress hormones) and reduces blood pressure. It restores the body to a state of calm, allowing the body to repair itself and prevent further physical damage caused by stress.

Meditation helps in healing anxiety and depression

Anxiety puts more strain on your heart, and the physical symptoms of anxiety are worse in individuals with existing cardiac disease. Anxiety causes Cardiac arrhythmias like Tachycardia (rapid heart rate) or Bradycardia (slow heart rate). Meditating by focusing on breathing and bringing attention to the present moment reduces anxiety. All these findings were corroborated by a recent study conducted at Yale University.

Meditation has many physical and mental benefits.

Meditation is easily accessible and requires no special equipment.
Unlike medication, meditation has almost no side effects.
Meditation can be done at any place and anywhere.
Even just one session of meditation can make you feel its positive effects.

Although meditation is a great tool for many, there are few things to consider before starting meditation:

It takes discipline and commitment to make meditation a habit. Finding a meditation group may be motivating.
Some individuals may be unable to meditate due to health conditions. They can instead attempt brief meditations.

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Frequently Asked Questions on Meditation :

What are the benefits of meditation for cardiovascular health?

Meditation reduces stress and anxiety, decreases the risk of heart attack and stroke by lowering HRV, and lowers blood pressure, thereby promoting a healthy heart.

What are some of the best meditation techniques for cardiovascular risk reduction?

Mindfulness meditation (which involves paying attention to one’s thoughts) and transcendental meditation (mantra chanting) have been shown to be the most effective forms of meditation for reducing cardiovascular risk.

How can I get started with meditation for cardiovascular risk reduction?

Meditation requires neither expensive equipment nor formal instruction. You can begin by sitting comfortably at home and focusing on your breathing, a mental image, or the repetition of a mantra ( a word or a phrase).

Can meditation replace traditional medical treatment for heart conditions?

While meditation can be a helpful complement to traditional medical treatment, it should not be used as a replacement for medical care. It’s important to follow the recommendations of your healthcare provider and to seek medical attention if you are experiencing any symptoms of a heart condition.

How often should I meditate to improve my heart health?

There is no one-size-fits-all answer to this question. Some people find that daily meditation is most beneficial, while others may find that meditating a few times a week is enough. It’s important to listen to your body and find a schedule that works for you.

Are there any risks associated with meditation?

Meditation is generally considered to be safe, but it’s important to be mindful of any physical discomfort or emotional distress that may arise during or after a meditation session. If you experience any unusual symptoms or distress, it’s important to speak with your healthcare provider or mental health professional.

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Low heart rate variability (HRV) is a condition in which the time interval between heartbeats is relatively consistent, rather than fluctuating as is typically seen in healthy individuals. It has been linked to a number of health conditions, including heart disease, hypertension, and diabetes, as well as an increased risk of death. Research has also suggested that low HRV may be associated with high stress levels and reduced emotional well-being. One area of research on low HRV has focused on its potential role in the development and progression of cardiovascular disease. Some studies have found that low HRV is associated with an increased risk of heart attack, stroke, and death in individuals with established cardiovascular disease. Other research also suggests that low HRV may be a predictor of future cardiovascular events in healthy individuals. Essentially, HRV is related to a broad spectrum of disease and symptoms as shown in the figure below.

Other studies have examined the relationship between low HRV and other health conditions such as hypertension, diabetes, and obesity. Some research has found that low HRV is more common in individuals with these conditions, and that improving HRV may be beneficial in managing these conditions.

There is also evidence to suggest that low heart rate variability may be linked to psychological factors, such as stress, anxiety, and depression. Some studies have found that individuals with low HRV tend to have higher levels of stress and poorer emotional well-being compared to those with higher HRV.

Overall, research suggests that low HRV is a marker of poor physical and psychological health, and that interventions aimed at improving HRV may have a range of health benefits. However, more research is needed to fully understand the relationship between HRV and health outcomes.

What Does Low Heart Rate Variability Mean?

Low HRV means that your body’s fight-or-flight response is dominating, leading to fewer variations than usual. Low HRV might be triggered due to a poor lifestyle, stress, and a lack of sleep. Low HRV is generally considered to be a marker of poor health, and has been linked to a number of health conditions as detailed above. There are several methods for measuring HRV, including electrocardiography (ECG), photoplethysmography (PPG), and impedance cardiography (ICG). HRV can be measured over different time periods, allowing the calculation of short-term HRV (beat-to-beat) or long-term HRV (day-to-day). Some research suggests that short-term HRV may be more sensitive to changes in the body’s physiological state, while long-term HRV may be more reflective of overall health and well-being.

How To Deal With Low Heart Rate Variability?

There are a number of approaches that may be helpful for managing low heart rate variability. Some strategies that have been suggested include:

Exercise: Regular physical activity has been shown to improve HRV and overall health. It is recommended to engage in moderate-intensity aerobic exercise, such as brisk walking, cycling, or jogging, for at least 150 minutes per week.
Stress management: Chronic stress can contribute to low HRV. Practicing stress-reducing activities, such as mindfulness meditation, yoga, or deep breathing may be helpful.
Sleep: Getting sufficient, high-quality sleep is important for maintaining good HRV. Aim for 7-9 hours of sleep per night and establish a consistent sleep schedule.
Diet: A healthy diet rich in fruits, vegetables, and whole grains, and low in processed foods and saturated fats, may help improve HRV.
Smoking cessation: Smoking has been linked to low HRV. Quitting smoking may help improve HRV and overall health.
Medical treatment: In some cases, low HRV may be caused by a medical condition, such as anemia or an overactive thyroid. Treatment of the underlying condition may help improve your HRV.

It is important to note that HRV is just one marker of health, and it should not be used in isolation to determine overall health status. It is always important to consult with a healthcare provider for a proper evaluation and diagnosis.

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Frequently Asked Questions

What Causes Low Heart Rate Variability?

There are many factors that can contribute to low heart rate variability (HRV). Some common causes of low HRV include:

Cardiovascular disease: Conditions such as heart attack, heart failure, and hypertension have been linked to low HRV.
Chronic stress: Chronic stress can disrupt the balance of the autonomic nervous system and lead to low HRV.
Sleep disorders: Poor sleep quality or insufficient sleep has been associated with low HRV.

Which Type Of Heart Rate Variability Is Good?

In general, higher HRV is thought to be a marker of good physical and mental health, while low HRV is associated with poor health outcomes.

Is low HRV reversible?

In some cases, low HRV may be reversible with lifestyle changes or medical treatment. It is important to consult with a healthcare provider for individualized recommendations for managing low HRV.

Can HRV be improved?

There are a number of strategies that may be helpful for improving HRV, including regular physical activity, stress management, sufficient sleep, a healthy diet, smoking cessation, and medical treatment of any underlying conditions.

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Heart Rate Variability (HRV) is influenced by a variety of factors, including age, gender, fitness level, and overall health. For example, HRV is typically lower in older individuals and in those who are less physically fit. HRV can be affected by lifestyle factors such as diet, sleep, and stress management techniques. Engaging in regular physical activity, eating a healthy diet, getting enough sleep, and managing stress through techniques such as meditation or yoga can all help improve your HRV.

Heart Rate Variability: All You Need to Know

HRV has been shown to be a useful predictor of mortality in a variety of populations, including those with heart disease. It can also be used to monitor the effects of various interventions, such as exercise and stress management techniques, on the body’s regulatory systems. HRV can be measured using a variety of techniques, including electrocardiography (ECG) and photoplethysmography (PPG). Some devices, such as fitness trackers and smartwatches, can also measure HRV using sensors that detect changes in blood flow or pulse. HRV can be affected by medication like beta blockers and other drugs that affect the cardiovascular system. It is important to discuss any concerns about HRV with a healthcare provider who can take your medication into account when interpreting HRV values.

Heart Rate Variability: What Are the Controlling Factors?

There has been a considerable amount of research on the factors that impact heart rate variability (HRV). There are several factors that can influence heart rate variability (HRV), including:

Age: HRV tends to decrease with age, particularly after the age of 50. A study published in the Journal of the American College of Cardiology found that HRV was significantly lower in older individuals compared to younger individuals.
Gender: HRV tends to be higher in women than in men, although this may vary depending on the specific population being studied.
Fitness level: HRV is generally higher in individuals who are more physically fit, as regular physical activity can improve the balance between the sympathetic and parasympathetic branches of the autonomic nervous system. A study published in the Journal of Sports Science and Medicine found that HRV was significantly higher in endurance athletes compared to sedentary individuals.
Overall health: HRV can be affected by various health conditions, such as cardiovascular disease and diabetes, as well as lifestyle factors such as diet, sleep, and stress management techniques.
Medication: Certain medication, such as beta blockers and other drugs that affect the cardiovascular system, can influence HRV. A study published in the journal Heart found that HRV was lower in individuals taking beta blockers compared to those not taking these medications.
Environmental factors: HRV can be affected by various environmental factors, such as altitude, temperature, and humidity.

It is important to note that HRV should not be interpreted in isolation, but rather as part of a larger picture of overall health. Factors such as age, gender, and fitness level should be taken into account when interpreting HRV values, and any concerns about HRV should be discussed with a healthcare provider.

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Frequently Asked Questions :

Is there a “normal” range for HRV?

The normal range for HRV is generally considered to be between 10 and 50 milliseconds. However, this can vary widely depending on the specific population being studied and the measurement technique being used. Factors such as age, gender, and fitness level can also influence HRV values.

How is HRV measured?

There are several ways in which HRV can be measured, including electrocardiography (ECG) and photoplethysmography (PPG). Some devices, such as fitness trackers and smartwatches, can also measure HRV using sensors that detect changes in blood flow or pulse.

Can HRV be improved?

There are several factors that can influence HRV, including exercise, diet, sleep, and stress management techniques. Engaging in regular physical activity, eating a healthy diet, getting enough sleep, and managing stress through techniques such as meditation or yoga can all help to improve HRV.

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Stress can have a significant impact on heart rate variability (HRV), which is a measure of the fluctuation in time intervals between heartbeats. HRV is influenced by the activity of the sympathetic (fight or flight) and parasympathetic (rest and digest) branches of the autonomic nervous system. During times of stress, the sympathetic nervous system becomes more active, which can lead to an increase in heart rate and a decrease in HRV. Conversely, during times of relaxation and low stress, the parasympathetic nervous system becomes more active, which can lead to a decrease in heart rate and an increase in HRV. Managing stress and maintaining a healthy emotional state can help improve HRV and reduce the risk of cardiovascular problems.

COVID, Lockdowns, Stress, and Their Impact on HRV

Before the COVID-19 pandemic, loneliness was considered a major problem in the United Kingdom, with some experts even suggesting that it was as harmful to one’s health as smoking 15 cigarettes a day. However, as the pandemic spread social isolation became increasingly common, and as per the Office of National Statistics, over 7.4 million people in the UK experienced “lockdown loneliness” during the first half of 2020. Prolonged stress and loneliness can disrupt the balance of the autonomic nervous system (ANS), causing an overactive “fight or flight” response. While this response can be helpful in emergency situations, it is not meant to be sustained for long periods of time, and can have negative effects on the mind and body. Chronic stress and loneliness can lead to decreased heart rate variability (HRV) as the body spends less time in a restful and recovery state.

How does stress affect HRV?

Stress is a major issue in modern society. Therefore, the ability to measure stress may aid in addressing this issue. Despite having a psychological cause, stress has a number of physiological effects on the body, including increased neck tension, altered hormone concentrations, altered heart rate (HR), and altered heart rate variability (HRV). As such, studies have identified that HRV is a reliable indicator of stress. HRV is a measure of expressing the activity of the ANS and therefore works as a measure for stress. HRV measures your body’s capacity to self-regulate and adapt to alterations in your internal and external environments. HRV is related to the body’s ability to respond to stress.

Is HRV an indicator of stress?

Researchers have used HRV as a measure for mental stress during the last decade. HRV serves as an important parameter that allows us to observe the heart’s ability to respond to impulses or stressors. During stress, HRV determines how quickly the body can transition from fight-or-flight to rest.

High HRV – when your ANS is well-balanced and, as a result, you can adapt to stressors effectively.
Low HRV – when your body is working harder to adapt to a stressor or recover from it.

HRV is derived from the tachogram, also known as RR intervals (distance between two consecutive RR peaks) from the electrocardiogram (ECG). The variation between two consecutive R-peaks reflects the status of the autonomic nervous system (ANS).

Can anxiety affect heart rate variability?

Anxiety disorders tend to be characterised by a chronically reduced heart rate variability (HRV) compared to healthy individuals during resting state conditions. Anxiety disorders are a significant risk factor for heart disease and mortality. Impaired vagal function with reduced heart rate variability (HRV) links anxiety disorders to Cardiovascular disease (CVD).

How Can I Manage My Stress Levels Using My HRV?

One way to better manage your stress levels is by monitoring your heart rate variability (HRV) on a daily basis. Keeping track of your HRV can help you identify patterns in your body’s reaction to stressful events or situations so you can better anticipate them and manage them more effectively. Additionally, engaging in activities such as yoga, deep breathing exercises, mindfulness meditation, or even just getting enough sleep can help improve your overall level of relaxation, and can consequently raise your heart rate variability over time.

Understanding the connection between stress and heart rate variability can help us become more aware of how our bodies respond under different conditions so that we are better equipped to manage them effectively when needed. Monitoring your heart rate variability regularly may provide insight into your body’s reaction to stressful situations so that you can more easily implement strategies for coping and relaxation when necessary.

Stress is one of many factors that influences your HRV and, subsequently, your overall cardiac health. As mentioned above, monitoring such metrics is a great way of appraising your cardiac functioning. Do so with the utmost accuracy by using the Frontier X2 smart heart monitor, which gives you access to all the most important heart health data so that you can stay on top of your heart health!

Frequently Asked Questions :

Do emotions affect HRV?

Yes, emotions affect HRV. Negative emotions like anger and sadness are linked with a decreased HRV, indicating that the body cannot cope with the stressors effectively.

Does heart rate variability indicate stress?

Decreased HRV is related to stress. When experiencing stress, low HRV indicates that the body cannot transition from a fight or flight response to a rest stage.

Does cortisol lower HRV?

During stressful conditions, cortisol levels increase and HRV decreases. However, in low stress conditions, there is not much connection between cortisol and HRV.

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