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

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There is increasing evidence that emotional stress can contribute to the development of heart disease. Women may be particularly vulnerable to the negative effects of stress on heart health due to having higher levels of psychological risk factors such as early life adversity, post-traumatic stress disorder, and depression. Stress can affect heart disease risk factors, contribute to the development of atherosclerosis, and even trigger heart attacks. It can also negatively impact both the quality of life and recovery of individuals with existing heart disease. Emerging research also suggests that young women may be especially susceptible to the harmful effects of stress on the heart.

Men and women may have different responses to stress. Several studies (ref. link) suggest that the association between psychosocial stress and Coronary heart disease (CHD) may be stronger in women than in men. According to a new study (ref. link), women who experience stress in multiple areas of their lives may be more susceptible to heart attacks. According to one study, the combination of work stress and relationship stress may put women at a higher risk of heart disease. This study, conducted at Drexel University (ref. link), discovered a 21% increased risk of coronary heart disease in women who experience high levels of stress from both their job and their social relationships.

This article provides an overview of why stress can increase the risk of heart disease in women, as well as what women can do to reduce their stress levels.

What Are Common Symptoms of Stress Observed In Women

According to the American Psychological Association’s “Stress in America” survey (ref. link), women are likely to report higher levels of stress than men. Published in Circulation (ref. link), a statement from the American Heart Association (AHA) states that when women are exposed to stressors, their risk of heart attack is significantly higher than that of men in similar situations. Stress symptoms in women can be physical, emotional, or behavioural. Some common stress symptoms in women include:

Physical symptoms: These may include headaches, muscle tension/pain, fatigue, stomach upsets, sleep problems, and changes in sex drive.
Emotional symptoms: Women experiencing stress may feel anxious, irritable, sad, overwhelmed, or guilty. They may also have difficulty concentrating or making decisions.
Behavioural symptoms: Stress may cause women to turn to unhealthy coping mechanisms such as overeating, under-eating, or relying on alcohol or drugs. They may also withdraw from social activities, have difficulty finding time for self-care, or have increased difficulty with work or relationships.

4 Ways Women Can Reduce Stress Levels

Exercise: Physical activity can help reduce stress by releasing endorphins, which are chemicals that improve mood and reduce feelings of stress.
Connect with others: Spending time with friends and loved ones, or even just talking to someone about your feelings, can help alleviate stress.
Take time for yourself: Make sure to set aside time for activities that you enjoy, such as hobbies or self-care practices.
Seek professional help: If your experience of stress is overwhelming or is causing problems in your life, consider seeking help from a mental health professional such as a therapist or a counsellor.

It’s important to know how stress impacts heart disease, especially in women. Stress can also make you tempted to indulge in unhealthy habits like binge eating or excessive alcohol/tobacco consumption. This may lead to obesity, high blood pressure, or increased cholesterol levels, all of which are risk factors for heart disease.

The increased presence of stress in today’s world means we have to be cognizant of its impact on our health. Using a smart heart monitor like the Frontier X2, that gives you all the necessary data to assess your cardiac health, is a great way to ensure you are dealing with external factors in ways that keep your heart healthy!

Frequently Asked Questions:

How does stress affect women’s heart health?

Stress can have a negative impact on heart health in a variety of ways. For example, stress can cause a rise in blood pressure and heart rate, which can increase the risk of heart disease. Stress can also cause changes in the way blood clots, which increases the risk of heart disease.

Are women more susceptible to the negative effects of stress on heart health?

Some research suggests that women may be more susceptible to the negative effects of stress on heart health than men. For example, one study found that women who reported high levels of stress were more likely to have a heart attack or other cardiovascular event than men who reported similarly high levels of stress. Additionally, women who experience a lot of stress in their lives may be more likely to experience depression, which has also been linked to an increased risk of heart disease.

Are there any natural remedies for managing stress?

There are several natural remedies that may help to reduce stress and promote overall well-being, these include:

Herbal supplements like chamomile, valerian, lavender, or passionflower are known to be helpful to manage stress.
Aromatherapy with essential oils might alleviate symptoms of stress.
Exercise, such as yoga or tai chi.
Acupuncture is also known to be a natural remedy to manage stress.
Nature exposure, such as going for a walk in a park or spending time near bodies of water.

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Atrial fibrillation and atrial flutter are heart rhythm disorders that can occur in individuals of all ages, including middle-aged and younger individuals who are physically fit and do not have underlying heart disease or medical conditions. However, these conditions are most common in older adults who have or have had coronary artery disease, valvular disease, or other heart disease.

For every 10 years of regular endurance exercise (defined as 30 minutes or more of exercise, three or more times per week) the risk of atrial fibrillation and atrial flutter increases by about 16% and 42%, respectively, Famous athletes such as Billie Jean King and Larry Bird have also developed atrial fibrillation or atrial flutter, with some athlete’s developing the disorder as young as 30 to 40 years old.

Can arrhythmia be caused by exercise?

The link between exercise and arrhythmias was first noted in 1927, when Bourne observed frequent premature ventricular beats in patients with suspected coronary artery disease as they exercised. In 1932, Wilson et al reported the first case of ventricular tachycardia initiated during exercise. Since then, multiple studies have documented the occurrence of exercise-induced arrhythmias, including both supraventricular and ventricular tachyarrhythmias and bradyarrhythmias. Endurance athletes, such as runners, bicyclists, and cross-country skiers, are at an increased risk for exercise-induced arrhythmias. The risk of arrhythmia increases with the intensity and duration of exercise, as well as with the frequency of exercise.

All About Exercise-induced Right Ventricular Arrhythmias

The right ventricle (RV) may be both acutely and chronically stressed during prolonged, intense exercise. Intense exercise can cause right ventricular arrhythmias. In addition to physical activity, genetic and physical factors play a major role in the development of Ventricular Arrhythmias. Like musculoskeletal sports injuries, excessive sporting activity can result in cardiac sports injuries in some people.

All About Exercise-induced Ventricular Tachycardia (VT):

Exercise-induced Ventricular Tachycardia(VT) is a potentially lethal arrhythmia that often occurs in individuals with an underlying cardiovascular disease. ECG’s (Electrocardiogram), exercise stress testing, and MRI’s are used in the diagnosis process. VT can be initiated by exercise and emotional stress in patients with structural heart disease or underlying ischemia. Exercise-induced VTs are uncommon in patients without structural heart disease. In patients with structural heart disease, VT can cause dizziness, shortness of breath, chest pain, and even fainting. It is important to recognize the signs of VT and seek medical attention if it occurs while exercising.

All About Exercise-induced Supraventricular Tachycardia:

Paroxysmal supraventricular tachycardia is a regular, rapid (160 to 220 beats per minute) heart rate that starts and stops abruptly, originating in heart tissue that is not the ventricles. The majority of individuals afflicted with the condition experience palpitations, shortness of breath, and chest pain. Generally, A doctor diagnoses the condition using an ECG. Options for treatment involve the use of drugs and medical procedures to lower heart rate and restore the normal rhythm of the heart.

What Is Exercise-induced Bradycardia?

Bradycardia is when your heart beats lower than 60 beats/min. Athletes usually have slower heart rates (20- 40 beats/minute). For most individuals this “training bradycardia” is asymptomatic. That being said, you may develop symptoms like dizziness or syncope later in life. The only treatment for symptomatic bradycardia is the insertion of a pacemaker.

Exercise is essential for physical and mental health but it’s important to be aware of potential risks associated with intense and strenuous exercises. Being aware of the different types of arrhythmias that may occur during exercise — such as atrial fibrillation (AFib), ventricular tachycardia (VT), supraventricular tachycardia (SVT), and Bradycardia — as well as knowing how to recognize their signs and symptoms can help keep you safe while exercising. If you experience any concerning symptoms while exercising, seek medical attention right away.

Though exercise is one of the best ways to improve your overall health, there are ways to do it that damage your cardiac functioning. Using a smart heart monitor like the Frontier X2, which is able to give you detailed, accurate data as you workout, will help you ensure that your physical training is indeed improving your heart health!

Frequently Asked Questions:

Is it OK to exercise with an irregular heartbeat?

Whether or not it is safe to exercise with an irregular heartbeat depends on the specific type and severity of the arrhythmia, as well as any underlying health conditions you may have. If you have an irregular heartbeat it is important to consult with a healthcare professional before starting or continuing an exercise program.

What are the symptoms of exercise induced arrhythmias?

Exercise-induced arrhythmias are abnormal heart rhythms that occur during or shortly after physical activity. The symptoms of exercise-induced arrhythmias can vary depending on the type and severity of the arrhythmia. Some common symptoms of exercise-induced arrhythmias may include: rapid or irregular heartbeat, chest pain or discomfort, shortness of breath, and lightheadedness or dizziness.

Who is at risk for developing an exercise-induced arrhythmia?

There are several factors that can increase the risk of developing an exercise-induced arrhythmia. These include: age, underlying health conditions, family history, and frequency of exercise. Older adults are at an increased risk of developing exercise-induced arrhythmias. Certain medical conditions, such as coronary artery disease, heart failure, and high blood pressure, can increase the risk of exercise-induced arrhythmias.

Can exercise-induced arrhythmias be serious?

In most cases, exercise-induced arrhythmias are benign and do not indicate a serious underlying health problem. These arrhythmias can often be managed with lifestyle modifications and may resolve on their own over time. However, in some cases, exercise-induced arrhythmias can be serious and may require medical attention. For example, certain types of arrhythmias, such as atrial fibrillation and ventricular tachycardia, can increase the risk of stroke or other cardiovascular events if not properly managed. If you experience any unusual heart rhythms or symptoms during or after exercise, it is important to seek medical attention as soon as possible.

How is an exercise-induced arrhythmia diagnosed and treated?

Exercise-induced arrhythmias are usually diagnosed through a combination of medical history, physical examination, and diagnostic testing. Some common tests used to diagnose exercise-induced arrhythmias include: Electrocardiogram (ECG), Holter monitor and exercise stress test.

Can I use a heart rate monitor or other fitness tracker to monitor my heart rhythm during exercise?

Some heart rate monitors and fitness trackers are equipped with sensors that can monitor your heart rhythm during exercise. These devices can be useful for tracking your heart rate and helping you to gauge the intensity of your workout.

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Do you feel tired, depressed, anxious, or struggle with sleep and concentration since recovering from COVID-19? If so, you may be experiencing post-COVID symptoms. It’s important to recognize these symptoms and seek help if needed. Long COVID refers to ongoing symptoms that persist for weeks or months after recovering from COVID-19. These symptoms can range from physical issues like fatigue and breathing problems to psychological issues like depression, anxiety, sleep problems, and difficulty with concentration. While most people who contract COVID-19 recover within a few weeks, some people continue to experience symptoms even after the virus is no longer detectable in the body. While there is still much to learn about this virus and its effects, there are ways to manage your symptoms so you can start feeling better.

Here are five tips that may help:

1. Managing fatigue and breathlessness

Fatigue and breathlessness are the most common symptoms of long COVID. The greatest risks associated with a COVID-19 infection are to your respiratory health. If you have battled a severe infection, it can take a very long time to return to your pre-covid lung capacity. Even so, you should not not completely give up on activities that make you breathless. Increase your pace/intensity gradually and try to be consistent. Start with short walks or simple strength exercises (ref. link) and gradually increase the intensity of your workouts. Breathing exercises (ref. link) like inhaling slowly through your nose and exhaling through your mouth can also help. Sit upright in a chair and lean forward slightly when you feel breathless.

2. Boosting your mental and emotional well-being

During your recovery it’s important to be kind to yourself and remember that some days may be more difficult than others. Staying in touch with loved ones and maintaining a daily routine can help improve your mood and sense of stability. It’s also important to stay active, as physical activity can release endorphins and boost your mood.

3. Tips for coping with brain fog, memory issues, or thinking difficulties

Here are some tips for coping with symptoms of Long Covid like brain fog, memory issues, or thinking difficulties:

Make sure you’re getting enough restful sleep each night.
Dehydration can affect cognitive function, so make sure you’re drinking enough water throughout the day.
Physical activity can improve brain function and help reduce brain fog.
A balanced diet that includes plenty of fruits, vegetables, and healthy fats can support brain health.
Stress can contribute to cognitive problems, so finding ways to manage stress, such as through relaxation techniques or exercise, can be helpful.
Some people with long COVID may benefit from working with a cognitive rehabilitation therapist to help improve brain function and reduce cognitive issues.

4. Relieving joint and muscle Pain

Body pains, joint aches, and muscle cramps can persist for weeks after you recover. Take ample rest and use a warm compress to relieve symptoms. Stretching and strengthening exercises help relieve pain in your joints and muscles. Flexibility exercises like yoga and tai chi, as well as strengthening exercises like lifting weights and climbing stairs are beneficial.

5. Watch out for unique symptoms, and follow COVID guidelines

Have you observed loss of smell or taste post COVID? Do not worry, losing your sense of smell is a common post-COVID symptom. Research from over 20 years ago suggests that smelling lavender oil daily can help improve blood flow to the olfactory nerves and potentially restore your sense of smell.

If you are experiencing fatigue, a physical therapist may be able to recommend low-impact activities that can help improve your energy levels. It’s important to remember that the COVID-19 vaccine can help reduce the severity of the virus, but it may not completely prevent post-COVID symptoms. Therefore, it’s important to continue to protect yourself from infection by wearing a mask and practicing good hygiene, especially if there is a surge in your area.

We are still learning about the long term effects of Covid-19, especially in relation to its impact on cardiovascular health. Using a smart heart monitor like the Frontier X2 allows you to constantly keep tabs on your heart so that you can ensure it is functioning healthily, even when faced with issues like Long Covid.

Frequently Asked Questions:

What can I do to ease long COVID symptoms?

Take sufficient rest, drink plenty of fluids, take paracetamol (after communicating with your doctor) to ease the symptoms if you are severely uncomfortable.

How do you get over long COVID fatigue?

Establish routines that promote sleep, eat a healthy diet, divide strenuous activities into manageable chunks, take breaks between activities, and consider relaxation techniques such as mindful meditation, aromatherapy, yoga, and tai chi.

When do long COVID symptoms go away?

Post covid conditions or long COVID may last for several weeks to months. A 2021 study (ref. link) reported that it is possible to experience Long COVID symptoms for more than 12 weeks

What long COVID symptoms might signal something more serious?

Some long COVID symptoms that may indicate a more serious condition include:

Persistent difficulty breathing
Persistent chest pain or pressure
Persistent confusion or disorientation
Persistent fever
Persistent severe fatigue

If you are experiencing any of these symptoms, it’s important to speak with a medical professional for further evaluation and treatment.

Are certain age groups at higher risk of long COVID symptoms?

There is some evidence to suggest that older adults may be more likely to experience long COVID symptoms, although it’s important to note that people of all ages can experience long-term effects from the virus. Studies have also found that people with certain underlying health conditions, such as obesity, diabetes, and cardiovascular disease, may be more likely to experience long COVID symptoms. However, more research is needed to fully understand the risk factors for long COVID.

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There are many answers to this question, as the best vitamin for heart health can vary depending on an individual’s specific needs and health status. That being said, some vitamins that may be important for heart health include vitamin B9 (folate), vitamin B6, and vitamin B12.

Nutrient Pairings for Heart Health That You Should Know About

Vitamin D can support heart health by regulating blood pressure, but in order for it to function effectively it needs the help of magnesium. Without sufficient magnesium, the body cannot convert vitamin D into its active form, calcitriol. Both men and women should aim to get 600 IU (international units) of vitamin D and an adequate amount of magnesium each day. Good sources of vitamin D include fish and milk, while good sources of magnesium include almonds, spinach, and black beans. It is not necessary to consume these nutrients in the same meal, but meeting the recommended daily intake of each is important..

Eating vitamins B6 and B12 along with folate may help to lower your risk of heart disease by reducing levels of homocysteine, an amino acid that has been linked to an increased risk of heart disease when it builds up in excess. A study suggests that higher intake of folate and vitamin B6 is associated with a lower risk of coronary heart disease in the general population. Good sources of vitamin B6 include spinach, while eggs, poultry, and milk are sources of vitamin B12.

A List of The Best Vitamins for Heart Health

There is mixed evidence on the effectiveness of vitamins for heart health. While some studies have suggested that certain vitamins may have a positive effect on heart health, there are others that have not conclusively drawn the same relation. That being said, here is a summary of some common vitamins and what the research says about their potential effects on heart health:

Vitamin B9 (folate): Folate is important for maintaining normal homocysteine levels, which are associated with an increased risk of heart disease. Good sources of folate include leafy green vegetables, nuts, beans, and fortified cereals.
Vitamin B6: Vitamin B6 is involved in the metabolism of homocysteine, and low levels of vitamin B6 have been linked to an increased risk of heart disease. Good sources of vitamin B6 include poultry, fish, potatoes, and fortified cereals.
Vitamin B12: Vitamin B12 is also involved in the metabolism of homocysteine, and low levels of vitamin B12 have been linked to an increased risk of heart disease. Good sources of vitamin B12 include meat, poultry, fish, and dairy products.
Vitamin D: Some studies have suggested that low levels of vitamin D may be associated with an increased risk of heart disease. Vitamin D can be synthesised by the body through exposure to sunlight, and it is also found in foods such as fatty fish, egg yolks, and fortified dairy products.
Omega-3 fatty acids: Omega-3 fatty acids are a type of polyunsaturated fat that may help reduce inflammation and improve heart health. Good sources of omega-3s include fatty fish, such as salmon and mackerel, as well as flaxseeds, chia seeds, and walnuts.

Overall, it is generally recommended to get nutrients from whole foods rather than supplements. A diet rich in fruits, vegetables, fish, and whole grains provides a blend of vitamins, carbohydrates, fibre, and healthy fats, all of which have been shown to support heart health. This whole foods approach may be more beneficial than taking individual nutrients in isolation.

Can Taking Supplements Help Prevent A Heart Attack?

It is not yet clear whether taking vitamins can lower the risk of developing heart disease or experiencing a heart attack. However, it is known that no vitamin can prevent heart disease if other risk factors, such as a poor diet, smoking, high cholesterol, and diabetes, are not properly managed. Some studies have suggested that certain vitamins, such as vitamin C and E, may have heart-protective effects, but larger clinical trials have not shown a benefit. The American Heart Association does not recommend taking these vitamins as a way to prevent heart disease. There is some evidence linking low levels of vitamin D in the blood with heart disease, but most research has shown that taking vitamin D with or without calcium does not lower the risk of heart disease or its complications.

A healthy well rounded diet that encompasses the recommended daily intake of micronutrients will help keep you healthy. Pair your new dietary information with the use of a smart heart monitor like the Frontier X2, and ensure that your lifestyle choices are improving your cardiac health!

Frequently Asked Questions

Can vitamin supplements reduce the risk of heart disease?

There is mixed evidence on the effectiveness of vitamin supplements in reducing the risk of heart disease. Some studies have suggested that certain vitamins, such as vitamin B9 (folate) and vitamin B6, may have a positive effect on heart health, while others have not shown a benefit. It’s important to keep in mind that supplements are not a substitute for a healthy lifestyle. To support heart health, it’s important to follow a healthy diet, engage in regular physical activity, and avoid tobacco and excessive alcohol consumption.

Can taking vitamin supplements be harmful for heart health?

Some vitamin supplements may interact with certain medications or may have potential side effects. It’s important to consult with a healthcare professional before starting any new vitamin or supplement regimen to ensure that they are safe and appropriate for you.

What is the recommended daily dose of vitamins for heart health?

The recommended daily dose of vitamins can vary depending on your age, sex, and overall health. It is important to talk to your doctor or a registered dietitian to determine the right dosage for you. In general, most people can get enough vitamins from a balanced diet and do not need to take supplements.

Can vitamin D deficiency lead to heart disease?

Low levels of vitamin D have been linked to an increased risk of heart disease. Vitamin D helps regulate the levels of calcium and phosphate in the body, which are important for maintaining strong bones and teeth, and also helps to regulate the immune system.

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The American Heart Association has updated its checklist for measuring cardiovascular health, now called Life’s Essential 8™, to include healthy sleep as an essential factor for optimal cardiovascular health. The new sleep metric recommends 7-9 hours of sleep per night for optimal cardiovascular health in adults. Overall, the American Heart Association emphasises the importance of getting sufficient, high-quality sleep for maintaining heart health. An observational study (Ref.Link) identified three different groups of people with distinct patterns of sleep and cardiovascular health. This highlights the importance of considering sleep in studies of cardiovascular health and disease. These groups showed that the relationship between sleep duration and optimal cardiovascular health is complicated, and there are subgroups where sleep duration and optimal cardiovascular health do not align. The figure below (from the same study) illustrates the phenogroups and complex relationship.

Sleep and Heart Health: What The Research Says

According to a report from the Columbia University Medical Center, sleep is important for maintaining heart health. Lack of sleep or poor quality sleep has been linked to an increased risk of developing heart disease, sleep disorders, a heart attack, or a stroke. On the other hand, getting sufficient, high-quality sleep may help to reduce the risk of developing heart disease. According to the Centers for Disease Control and Prevention (CDC), sleep is an important factor in maintaining healthy blood pressure. Lack of sleep or poor quality sleep can lead to high blood pressure, and high blood pressure can in turn interfere with sleep. Here are a few key points from the CDC about the link between sleep and blood pressure:

Adults should aim for 7 or more hours of sleep per night.
Lack of sleep or poor quality sleep can lead to high blood pressure.
High blood pressure can interfere with sleep, leading to a vicious cycle.
Sleep problems, such as insomnia and sleep apnea, can be treated to help improve blood pressure control.
Making lifestyle changes, such as reducing stress, avoiding caffeine and alcohol before bed, and maintaining a regular sleep schedule can all help to improve your sleep and blood pressure control.

Overall, the CDC emphasises the importance of getting sufficient, high-quality sleep in maintaining healthy blood pressure. If you are having trouble sleeping or have been diagnosed with high blood pressure, it may be a good idea to speak with a healthcare provider about treatment options.

How To Sleep Well For Improved Heart Health?

Adequate sleep is essential for overall physical and mental health, and has been linked to a lower risk of various health conditions, including heart disease. We have outlined a few tips to help you sleep well to enhance your heart health.

Stick to a regular sleep schedule by going to bed and waking up at the same time every day. This helps regulate your body’s natural sleep-wake cycle.
Make your bedroom a comfortable and inviting place to sleep. Keep the temperature cool, the lights low, and the noise level down.
Avoid screens (e.g. TVs, computers, smartphones) for at least an hour before bed, as the blue light they emit can disrupt your natural sleep patterns.
Avoid caffeine, alcohol, and heavy meals close to bedtime. These can all interfere with your ability to fall and stay asleep.
Establish a relaxing bedtime routine, such as reading a book or taking a warm bath.
If you have trouble falling asleep or staying asleep, try relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation.

Which Sleep Related Conditions Impact Heart Health?

There are several sleep conditions that have been linked to an increased risk of heart disease. These include:

Insomnia: This is a sleep disorder characterised by difficulty falling asleep, staying asleep, or both. People with insomnia may have difficulty getting enough sleep to feel rested and alert during the day. Insomnia has been linked to an increased risk of heart disease.
Sleep apnea: Repeated interruptions in breathing during sleep indicates sleep apnea. It can lead to fragmented sleep and a lack of deep sleep, and increases the risk of heart disease.
Restless leg syndrome (RLS): If you have an overwhelming urge to move your legs, often accompanied by uncomfortable sensations, you might be suffering from Restless leg syndrome. It can make it difficult to fall and stay asleep, thereby increasing the risk of heart disease.
Shift work sleep disorder: This is a sleep disorder that affects people who work non-traditional hours, such as overnight or rotating shifts. It can be difficult for the body to adjust to these irregular schedules, which may lead to sleep deprivation and an increased risk of heart disease.

It’s important to address any sleep conditions you may have in order to improve your sleep and reduce the risk of heart disease and other health problems. If you think you may have a sleep disorder, we recommend that you take a sleep test and monitor your heart health, and get real-time feedback with a heart rate monitor.

Finally, pair your new knowledge of sleep and it’s impact on your cardiovascular health with the use of a heart monitoring device to know exactly how you’re impacting your heart. Purchase the revolutionary Frontier X2 and be on your way to a healthier tomorrow!

Frequently Asked Questions

How much sleep is good for your heart?

The American Heart Association recommends that adults aim for 7-9 hours of sleep per night. Some studies have suggested that people who get less than 6 hours of sleep per night may be at increased risk for cardiovascular disease. It’s worth noting that the optimal amount of sleep can vary from person to person, so it’s important to pay attention to your own body and how you feel after different amounts of sleep.

Which method of sleeping is best for the heart?

There is no known “best” way to sleep that is specifically recommended for heart health by doctors. It is generally recommended to sleep in a comfortable position that allows you to get a good night’s sleep. Some people may find that sleeping on their back is the most comfortable and allows them to get the best sleep, while others may prefer to sleep on their side or stomach.

Does poor quality or insufficient sleep cause heart problems?

Getting sufficient sleep and maintaining good sleep hygiene (practices that promote good sleep) may help to reduce the risk of heart failure. People with heart failure may experience disrupted sleep and may wake up feeling tired and unrefreshed. This can be caused by a variety of factors, including difficulty in breathing while lying down, coughing, and discomfort or pain.

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For many, bedtime becomes whatever time they can fall asleep. However, research suggests that there is a ‘best bedtime’ for your heart health. New research (Ref Link) suggests that if you want to protect your heart, you should go to bed between 10 and 11 p.m. They claim that the best bedtime coincides with circadian rhythms and daylight exposure.

There is no one-size-fits-all answer to this question as the best bedtime can vary depending on a number of factors, including age, lifestyle, and individual sleep needs. That being said, research suggests that adults should aim for 7-9 hours of sleep per night to support their overall health and well-being.

What Is The Best Bedtime for Heart Health?

According to research, those who fall asleep at midnight or later have a 25% higher risk of cardiovascular disease. For those who begin their slumber between 11:00 p.m. and 11:59 p.m., there is a 12% greater risk of cardiovascular disease. Those who fall asleep before 10:00 p.m. have a 24% increased risk of cardiovascular disease.

Over 88,000 participants, aged 43 to 79, participated in the study that showed that the ‘golden hour’ to go to sleep for heart health was between 10pm and 11 pm. Over the course of seven days their bedtime and waking time were recorded using a device (tracker). The researchers then monitored the participants for an average of 5.7 years for heart-related issues, such as heart attack and heart failure. The researchers discovered that the association between sleep onset and cardiovascular risk was stronger among women.

Bedtime Or Sleep Quality – What Is More Important?

According to the Centers for Disease Control and Prevention (CDC), people who get less than 7 hours of sleep per night are at an increased risk of developing cardiovascular disease, high blood pressure, stroke, type 2 diabetes, and obesity. Many studies have shown that a lack of sleep is a risk factor for not just these, but many other health conditions too. While there is not yet a definitive answer to the question of a perfect bedtime for heart health, research suggests that sleep timing and basic sleep hygiene may be important factors to consider. However, it is important to note that optimal sleep timing may vary for some people, especially those who are “morning larks” or “night owls.” Further research is needed to fully understand the relationship between sleep timing and heart health.

5 Tips To Sleep Better Night and Protect Your Heart :

Establish a consistent bedtime routine: A consistent bedtime routine can help you relax and wind down before sleep, which can improve your sleep quality.
Make your sleeping environment conducive to sleep: This may include keeping your bedroom cool, dark, and quiet, and using a comfortable mattress and pillows.
Avoid screens before bedtime: The blue light emitted by screens can disrupt the production of melatonin, a hormone that helps regulate sleep. Avoiding screens for at least an hour before bedtime can help improve sleep quality.
Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can interfere with sleep, so it’s best to avoid them in the hours leading up to bedtime.
Exercise regularly: Regular physical activity can help improve sleep quality and reduce the risk of sleep problems. Just be sure to finish your workouts a few hours before bedtime to allow your body time to wind down.

Finally, pair your knowledge of sleep and its impact on heart health with the use of a heart monitoring device to know exactly how you’re impacting your heart. Purchase the revolutionary Frontier X2 and be on your way to a healthier tomorrow!

Frequently Asked Questions :

What time should you go to bed to avoid heart complications?

The ideal time to go to bed is between 10:00 pm to 11:00 pm. The risk of a heart attack is greatest for those who go to bed after midnight.

What relaxation techniques can you practise for sleep?

Techniques such as deep breathing, progressive muscle relaxation, and meditation can help calm both the mind and body, subsequently improving sleep quality.

What should you do if you have trouble sleeping?

If you’re still having sleep problems after trying all the techniques, it may be a good idea to speak with a healthcare professional for further evaluation and guidance on sleep issues. They can help identify any underlying causes of your sleep problems and recommend appropriate treatment options.

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The vagus nerve is the largest autonomic nerve, innervating nearly all of the body’s organs. Innervation is the process of supplying nerves to other organs or parts of the body. The vagus nerve stimulates the parasympathetic nervous system and reduces stress by elevating levels of both oxytocin and acetylcholine (the calming neurotransmitter). This nerve is a long cranial nerve that extends from the brainstem to the abdomen. It plays a key role in regulating one’s heart rate and blood pressure, and has a strong influence on the parasympathetic nervous system, which helps regulate the body’s rest and digest functions. Refer to the diagram below for the basic anatomy and functions of the vagus nerve.

Does the vagus nerve affect HRV?

The vagus nerve is a key component of the parasympathetic nervous system, and it plays an important role in controlling HRV. When the vagus nerve is stimulated, it sends signals to the heart to slow down and relax, which therein leads to an increase in HRV. Conversely, when the vagus nerve is not functioning properly, or is inhibited, HRV tends to be low.

Can you stimulate the vagus nerve to lower your heart rate and improve HRV?

In short, yes. Increasing vagal tone activates the parasympathetic nervous system, and a higher vagal tone allows the body to relax more quickly after stress. So, how does one achieve this?

Practise deep breathing exercises: Deep, slow breaths can stimulate the vagus nerve and improve HRV. The vagus nerve is responsible for controlling the body’s “rest and digest” functions, and one way it does this is by sending signals to the heart to slow down and relax. When you take deep, slow breaths, you are activating the vagus nerve and increasing its activity. This can lead to an increase in vagal tone, which can in turn slow down your heart rate and improve heart rate variability (HRV). There are several deep breathing techniques you can try to stimulate the vagus nerve and lower your heart rate. One such technique is called Diaphragmatic Breathing, or belly breathing.
Engage in regular physical activity: Exercise can stimulate the vagus nerve and increase its activity, which can lead to an increase in HRV. The vagus nerve is also stimulated as your exercise increases blood flow to the brain.
Get enough sleep: Chronic stress and anxiety can inhibit the vagus nerve and decrease heart rate variability (HRV). Adequate sleep has been shown to reduce stress and anxiety levels, which can improve HRV. When you’re asleep, the body releases neurotransmitters and hormones that can stimulate the vagus nerve and improve HRV.
Eat a healthy diet: A healthy diet that is rich in nutrients can help support the body’s overall health and well-being. This, in turn, supports the vagus nerve and improves HRV.
Consider taking supplements: Omega-3 fatty acids are a type of healthy fat that have been shown to help stimulate the vagus nerve and improve HRV. Foods that are rich in omega-3s include fatty fish, nuts, and seeds.

Other research backed ways to stimulate the vagus nerve and improve heart rate variability are:

Engage in “green exercise” like walking in nature: This can stimulate the parasympathetic nervous system and improve HRV both immediately after the activity and once you are asleep. (Ref.Link)
Spend time with humans or animals: This can release oxytocin, stimulate the vagus nerve, and improve HRV.
Try yoga poses that involve placing your hands above your head: This stimulates blood pressure sensors in the neck and chest, thereby improving your vagal tone and HRV, and even helping alleviate symptoms of depression.
Support gut health with healthy bacteria and a diet rich in probiotics: This can help release GABA, a neurotransmitter that activates the vagus nerve.

Finally, both your HRV and Heart Rate are important metrics that help you understand the functioning of your heart. Purchase the revolutionary Frontier X2 smart heart monitor and get accurate data for these and many more metrics that allow you to stay on top of your heart health at all times!

Frequently Asked Questions:

How can I stimulate my vagus nerve naturally?

One of the easiest and most effective ways of stimulating vagus nerve is through slow, deep breathing. Other natural methods include walking outdoors, taking cold water baths, and drinking more water.

What are the benefits of vagus nerve stimulation?

Vagus nerve stimulation activates the parasympathetic system (rest and digest mode). This decreases the heart rate and improves HRV.

How can I measure my HRV?

Many wearable devices, such as chest strap heart monitors and smartwatches, have built-in HRV sensors that can measure HRV throughout the day. It’s important to keep in mind that the accuracy of HRV measurements can vary depending on the method used.

What can affect the vagus nerve?

Several factors can affect the vagus nerve, including stress, anxiety, physical activity, sleep, and diet.

Can the vagus nerve be damaged?

Yes, the vagus nerve can be damaged due to certain medical conditions or as a result of medical procedures. Damage to the vagus nerve can result in a range of symptoms, including difficulty swallowing, hoarseness, and changes in heart rate and blood pressure.

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There is a widespread phenomenon of insufficient sleep in developed countries. People typically sleep for an average of just 6.8 hours per night, 1.5 hours less than a century ago. In the past, the impact of sleep deprivation on our bodies was not well understood. However, recent research has shown that sleep deprivation is linked to hypertension (high blood pressure), coronary heart disease (CHD), and diabetes mellitus (DM). The chart below details the relationships between sleep deprivation and hypertension, diabetes mellitus, and coronary heart disease.

There is a growing body of research indicating that sleep is important for heart health. A sleep study can provide important information about the link between sleep and heart health by monitoring physiological parameters such as heart rate and blood pressure. This information can be used to identify any potential issues with heart health, such as arrhythmias (irregular heartbeats) or hypertension (high blood pressure). A study found that people who sleep fewer than six hours per night are at higher risk of developing cardiovascular disease. Another study published in the American Heart Association’s journal found that people who suffer from insomnia are at higher risk of developing high blood pressure, a major risk factor for heart disease.

Now that we have established the connection between sleep and heart health, let us try to understand what a sleep study is and how it can help detect heart health issues.

How Does A Sleep Study Help Analyse Your Heart Health?

During a sleep study a variety of physiological parameters are monitored, including heart rate and blood pressure. In addition, the data collected during the sleep study can be used to diagnose sleep disorders, such as sleep apnea, that have been linked to heart health problems. Sleep apnea is a disorder in which a person’s breathing is briefly and repeatedly interrupted during sleep, and has been linked to an increased risk of heart disease. By identifying and treating sleep disorders, a sleep study can help improve your heart health.

What Can You Expect In A Sleep Study?

A sleep study, also known as a polysomnogram, is a test that is used to assess sleep patterns and identify any problems that may be affecting sleep. The test is usually conducted in a sleep laboratory or a hospital, and involves the monitoring of several physiological parameters while a person sleeps. These parameters may include brain waves, eye movements, muscle activity, heart rate, and breathing. The data collected during the sleep study is used to diagnose sleep disorders, such as insomnia, sleep apnea, and restless leg syndrome, and to develop treatment plans. Sleep studies are usually conducted overnight, and are likely to require the person being tested to stay overnight in the sleep laboratory or hospital.

Why Is A Sleep Study An Essential Test Today?

In the United States, chronic sleep loss is becoming increasingly common and severe. This is mainly due to very heavy work schedules paired with negative post work habits like those based on excessive screen time and social media use. Each new generation of devices has a brighter screen that emits more blue light, which can disrupt the body’s natural sleep-wake cycle and cause sleep problems. Apart from that, sleep disorders, such as insomnia and sleep apnea, are common and can have serious consequences for physical and mental health. A sleep study can help diagnose these disorders and provide guidance on treatment. Sleep disorders can be difficult to diagnose based on symptoms alone, as many of the symptoms overlap with other conditions. A sleep study can provide objective data on sleep patterns to help accurately diagnose sleep disorders.

In addition to a sleep study, you should consider using the Frontier X2 smart heart monitor to capture high-quality ECG continuously on your chest through activities ranging from sleeping to working out!

Frequently Asked Questions :

How does a sleep study work?

A polysomnogram is a type of sleep study that is used to assess sleep patterns and identify any problems that may be affecting sleep. During the polysomnogram, a technologist will attach sensors to the person’s body to monitor certain physiological parameters such as brain waves, eye movements, muscle activity, heart rate, and breathing.

What does a sleep study show?

The data collected during a sleep study can show a variety of things including: stages of sleep, sleep patterns, breathing patterns, as well as other physiological parameters such as heart rate and muscle activity. Each of these aid in diagnosing sleep disorders and identifying potential health problems.

What if I can’t sleep during a sleep study?

It is not uncommon for people to have difficulty sleeping during a sleep study. It definitely is important to try to get as much sleep as possible during the sleep study, as the data collected during the test will be used to diagnose any sleep disorders and develop a treatment plan. If you are having trouble sleeping, speak with the technologist who is monitoring the sleep study. They may be able to make adjustments to the sensors or offer other suggestions to help you sleep better.

How long does a sleep study take?

The length of the study will depend on the specific sleep disorder being tested and the individual needs of the person being tested. In general, a sleep study will last for at least six hours, but it may last up to eight hours or longer.

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Heart rate variability (HRV) is a measure of the variation in the time interval between successive heartbeats. It is typically measured in milliseconds, and it reflects the balance between the sympathetic and parasympathetic branches of the autonomic nervous system. The sympathetic nervous system is responsible for the “fight or flight” response, while the parasympathetic nervous system is responsible for the “rest and digest” response. High HRV is typically associated with good physical and mental health, while low HRV is associated with stress, anxiety, and other negative health outcomes.

HRV can be measured using a variety of techniques, including electrocardiography (ECG) or photoplethysmography (PPG). It is an important indicator of overall health and can be used to monitor the effects of various interventions, such as exercise and stress management techniques, on the body’s regulatory systems.

HRV and Autonomic Nervous System: What Is the Connection?

This variation between heartbeats is controlled by the Autonomic nervous system. The Autonomic system has two parts- Sympathetic and Parasympathetic system.

Sympathetic system- This is when your “flight or fight” response comes in. This increases the heart rate in emergency situations and lowers HRV.
Parasympathetic system-This balances out the sympathetic system and works in relaxation. This lowers the heart rate and blood pressure and increases HRV.

Health professionals consider HRV when diagnosing both Cardiovascular diseases and mental health issues.

Why is heart rate variability important?

High HRV is generally considered to be a marker of good physical and mental health as it reflects the body’s ability to adapt to various stressors while maintaining homeostasis. Conversely, low HRV is associated with a variety of negative health outcomes, including stress, anxiety, and cardiovascular disease. Heart rate variability (HRV) is important because it reflects the balance between the sympathetic and parasympathetic branches of the autonomic nervous system, which are responsible for regulating many of the body’s physiological functions.

How do you measure HRV?

There are different ways of measuring HRV:

Electrocardiogram – In a hospital setting, HRV is usually measured using an Electrocardiogram (ECG). This is the most accurate way of measuring HRV and measures the electrical activity of the heart. However, this is not always convenient or possible.
Smart watch: A smartwatch or fitness tracker that uses optical sensors to detect your heart rate is another option, though these may not be sensitive enough.
Chest strap heart monitors: To enable users to continuously monitor their heart rate metrics with greater accurace, several companies offer wearable heart rate monitors.

A study (Ref. Link) revealed that chest straps often produce more accurate results than smartwatches or fitness trackers. Therefore, outside of hospital settings, chest straps heart monitors are the preferred method of measuring heart rate and HRV.

Good heart rate variability: Is there a specific number?

There is no specific “good” heart rate variability (HRV) number that applies to everyone. HRV is a measure of the variation in the time interval between successive heartbeats, and it is typically measured in milliseconds. It is influenced by a variety of factors, including age, gender, fitness level, and overall health.

In general, the normal range of HRV is considered to be between 10 and 50 milliseconds. However, this can vary significantly depending on the specific population being studied and the measurement technique being used. For example, HRV is typically lower in older individuals and in those who are less physically fit.

In general, higher HRV is generally considered to be a marker of good physical and mental health, while lower HRV is associated with a variety of negative health outcomes. In general, males have higher HRV numbers than females, younger people typically have higher values than older people, and elite athletes have higher values than most other people.

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. Understanding and measuring heart rate variability (HRV) can help you gain insight into your physical and emotional wellbeing. ECG is the most accurate method for measuring HRV, but it must be performed in a medical setting. Outside of a doctor’s office, the most reliable method is a chest strap, followed by heart-rate-detecting smartwatches worn on the wrist.

Therefore, using a smart heart monitor like the Frontier X2, which gives you both a continuous ECG and data on important metrics like HRV, is a great way to stay on top of your heart health. Purchase the device now and get ready for a healthier tomorrow!

Frequently Asked Questions :

Which is preferable, a high or low HRV?

Normal HRV varies between individuals. In general, lower HRV readings are correlated with poorer health.

What factors contribute to low HRV?

Low HRV is frequently associated with chronic stress and other diseases, such as heart disease and diabetes.

Should I be concerned about the variability of my heart rate?

In general, an abnormal heart rate variability does not constitute a medical emergency, but it may be indicative of current or future health problems. Your healthcare provider will offer advice on this matter.

Can HRV be used to predict health outcomes?

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. However, it is important to note that HRV should not be interpreted in isolation, but rather as part of a larger picture of overall health.

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A stress test, also known as an exercise stress test or a treadmill test, is a diagnostic procedure used to evaluate how well your heart functions during physical activity. The test involves walking on a treadmill or using a stationary bike while your heart rate and blood pressure are monitored. The intensity of the exercise is gradually increased to increase your heart rate and blood pressure. Knowing how well your heart works during physical activity is vital for optimal health, and a stress test can give you insight into this. It’s also an important tool in diagnosing various cardiac conditions.

How does a Stress test (ref. link) work?

Electrocardiograms (ECGs) record the electrical rhythms of the heart while you walk on the treadmill. The doctor monitors your vital signs and also examines you for symptoms such as chest pain and fatigue. Abnormalities in blood pressure, heart rate, ECG, or alarming physical symptoms may indicate the presence of CAD (coronary artery disease) or plaque (fatty deposits) in arteries that block the flow of blood to the heart muscle.

What is a stress test used for?

A stress test is used to:

To diagnose Coronary Artery Disease (CAD), a condition which occurs due to blockage of arteries because of plaque or fatty deposits.
To diagnose Arrhythmias, a condition that causes irregular heart beats
To determine your capacity for physical activity.
To determine the efficacy of your treatment if you have already been diagnosed with heart disease.
To indicate whether you are at risk for a heart attack or another severe heart condition.

What are the types of Stress tests?

All types of stress tests assess heart function by checking heart rate, blood pressure, electrical activity, oxygen levels. There are three primary types of stress tests, and they are are chosen based on the individual’s health condition and needs.

Exercise stress test:

During an exercise stress test the doctor will assess the patient’s heart rate, blood pressure, breathing, and level of fatigue in response to varying levels of physical activity.
Your doctor will attach electrodes to your chest and connect them to an ECG (Electrocardiogram).
You will then be asked to walk on the treadmill starting slowly.
The treadmill speed will gradually increase and may go into an incline.
Your doctor will measure your recordings at each level.
You will continue walking or riding until you reach a specified target heart rate.
If you develop symptoms like chest pain, shortness of breath, dizziness, or fatigue, you may need to stop sooner. If the ECG indicates a problem with your heart, the test may also be terminated.
The individual will exercise for 10 to 15 minutes but can request to stop at any time if they are feeling ill.

Stress test without exercise:

If a patient is unable to exercise, he or she may be prescribed medication to induce the same effect. In this test, they will attach electrodes to the patient’s chest and administer the medication through an IV line in their arm. The medication will increase heart rate and may cause similar side effects to exercise, such as flushing and shortness of breath.

Nuclear stress test:

Known as a radionuclide scan, this procedure can provide a more comprehensive and accurate evaluation of the heart.
While similar to the exercise stress test, the doctor will also inject a tracer dye into the patient’s arm to highlight the heart and blood flow on an image.
Additionally, the dye will reveal areas of the heart where blood is not flowing properly, which indicates a blockage.
The doctor will take two sets of images spanning 15–30 minutes each. They will take the images during exercise and during rest.
The doctor compares how the heart functions in both normal conditions and under stress.
This test is not suitable for pregnant women as the radiation may affect the foetus.

Why should you take a stress test?

A stress test may be recommended if you have symptoms of heart disease, such as chest pain or shortness of breath, or if you have risk factors for heart disease, such as high blood pressure, high cholesterol, or a family history of heart disease. The results of a stress test can help your doctor determine if you have any underlying heart problems, such as blockages in your coronary arteries or abnormalities in your heart rhythm. It can also help your doctor determine the appropriate treatment for any heart conditions you may have.

A physician may also recommend a stress test if you are :

undergoing treatment for cardiovascular disease
due for a surgery
considering beginning an intensive exercise regimen

What are the risks of taking a Stress test?

Both Exercise test and Nuclear test are safe in most cases. However, they may cause adverse effects like a heart attack or an irregular heart rhythm in few patients. Statistics (Ref. Link) show that this happens 1 in 10,000 cases.

There are several situations in which a stress test may not be recommended or may need to be postponed:

Acute illness: If you have a fever, acute respiratory infection, or other acute illness, your doctor may recommend postponing the stress test until you have recovered.
Recent surgery or injury: If you have recently undergone surgery or sustained a significant injury, your doctor may recommend waiting until you have fully recovered before undergoing a stress test.
Uncontrolled high blood pressure: If your blood pressure is significantly elevated, it may be unsafe to undergo a stress test. Your doctor may recommend treating your high blood pressure before proceeding with the test.
Heart attack or unstable angina: If you have recently had a heart attack or are experiencing unstable angina (chest pain that occurs at rest or with minimal exertion), a stress test may not be appropriate.
Certain medication: Some medication, such as beta blockers, can affect the results of a stress test. Your doctor may recommend adjusting your medication regimen or postponing the test until you have been off certain medications for a certain period of time.

Stress tests are important tools that help doctors determine whether someone has an underlying cardiac issue or if they are healthy enough for certain activities. The test itself involves walking on a treadmill while hooked up to an ECG machine, so it’s important to be aware of this before going into the appointment. Knowing what to expect from a stress test—and being prepared for it—can help make sure that you get accurate results from this important medical procedure.

Finally, the reason a stress test is helpful is because it captures the functioning of your heart through different activities, thereby allowing you to see how your cardiac function responds to said activities. Using a smart heart monitor allows you to gather this information for much larger durations of time, giving you more data to get a more accurate sense of your cardiac health. Purchase the revolutionary Frontier X2 with its continuous ECG feature, and get access to the most important metrics for your heart health!

Frequently Asked Questions:

How do I prepare for a stress test?

You will be walking on a treadmill for a stress test, so wear comfortable clothing and running shoes. You also need to stop smoking for at least 24 hours before the test. Talk your doctor a day before about all the medications you use.

What should I do during a stress test?

You will be asked to walk on a treadmill and the technician increases the speed every few minutes; the technician also increases the incline of the treadmill.

You may be breathing heavily and sweating, but if you begin to feel pain, you must immediately inform the technician. You should not continue the test if you feel any chest pain or dizziness.

What should I do after a stress test?

It’s normal to feel tired after a stress test, but if you experience chest pain, dizziness, or pain in your neck, jaw, or arm, you should report to the hospital immediately.

What are the benefits of a stress test?

Stress tests will help in assessing your heart condition and diagnosing heart problems like CAD, arrhythmias. It also helps in identifying the level of physical activity you are capable of.

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