Did you know that heart disease is one of the leading causes of death (ref. link) for both men and women in the UK? Research suggests that there are more than30,000 out-of-hospital heart attacks in the UK each year, with a survival rate of less than 1 in 10. Despite extensive research to combat this problem, heart disease remains a major contributor to spiking death rates all over the world.
That being said, unlike many other illnesses, heart disease can be kept at bay by making simple changes to your lifestyle. That’s why we have curated a list of 5 basic lifestyle changes that are incredibly effective in improving heart health.
Top 5 Ways To Strengthen Your Heart
1. AdoptHealthy Diet for a Healthy Heart
Monitoring your eating habits is one of the easiest lifestyle changes you can make to benefit your heart. Take charge of your heart’s health by switching to heart-healthy foods. Below are some of the primary dietary restrictions you should consider.
Limit Daily Sodium Intake Too much sodium intake can cause excessive water retention in the body. When this occurs your heart has to work harder to circulate the additional fluid through your body. Switch to food products with “no salt added” labels and avoid foods containing more than 400 milligrams of sodium per serving. The recommended daily sodium intake is below 1500 milligrams per adult (ref. link).
Lower Your Saturated Fat Intake You can reduce your fat intake by eating low-fat cuts of meat and avoiding high-fat dairy products.
Switch To Unsaturated Fats Unsaturated fats are considered heart-healthy as they lower the inflammation in your body. Heart-healthy fats include vegetable oil, low-fat mayonnaise, and oil-based salad dressings.
Increase Your Dietary Fibre Intake Eating a fibre-rich diet lowers cholesterol level significantly. The way this works is by lowering the amount of LDL cholesterol that is absorbed into your bloodstream. High-fibre foods you should be eating include whole-wheat pasta, barley, chickpeas, lentils, and edamame.
Add Low-Fat Dairy Products To Your Diet Low-fat dairy products provide a solid nutritional base for losing weight, and thus reducing heart diseases. Some low-fat dairy products are skim milk, soy milk, low-fat yoghurt, and fat-free cheese.
2. Maintain Heart Health with Daily Exercise
A major step you must take in your journey towards good heart health is adding exercise to your daily routine. Being one of the most effective tools for strengthening the heart muscle, it keeps your weight under control and wards off artery damage from high cholesterol, high blood sugar, and high blood pressure.
Aerobics / “Cardio” Aerobic fitness is one of the keys to keeping your heart healthy. Aerobic exercise is defined as cardiovascular exercise, “cardio”, that gets your heart pumping. During aerobic exercise, your blood pumps quickly throughout your body, and your lungs take in more oxygen. The word aerobic means “with oxygen,” meaning that your breathing determines the amount of oxygen that gets to your muscles. Try not to exceed your average heart rate while exercising, and always stop if you feel lightheaded or dizzy.
Strength Training Also known as Resistance Training, strength training increases muscle strength by making your muscles work against a weight or force. Examples include using free weights, weight machines, resistance bands, and bodyweight training. It is important to include regular strength training sessions in your schedule. Strength training helps raise HDL (good) cholesterol and lower LDL (bad) cholesterol. Try strength training at least twice a week.
Stretching Simple stretching before and after other exercises benefits musculoskeletal health. This enables you to stay flexible and free from joint pain, cramps, and other muscular issues.
3. Strengthen Your Heart with These Lifestyle Changes
There are a few harmful habits that can seriously affect your heart health. You may adapt the following positive habits for a healthy heart.
Quit Smoking Do your heart a favour, quit smoking. Even passive, or secondhand, smoking should be avoided as much as possible as its impact is more significant than you’d think. Cigarette smoke is known to contain over 7,000 chemicals (ref. link). If you find someone smoking around you, remove yourself from the area or request them to smoke somewhere else.
Avoid Excess Alcohol Intake Drinking alcohol above the recommended levels can lead to increased heart rate, high blood pressure, and weakened heart muscle. Limit consumption to a couple of drinks per day for better heart health.
Maintain A Healthy Weight Excessive weight can cause fat accumulation in your arteries, eventually leading to clogged arteries and heart disease. Maintaining a moderate weight ensures that your heart doesn’t have to pump extra blood. Try maintaining your weight within the recommended range based on your age and height.
Regular Health Screening Regular health checks for blood pressure, cholesterol, and blood sugar levels can tell you face the risk of developing a heart ailment. For adults aged between 18 and 39, blood pressure screening should be done once a year, and cholesterol levels should be checked at least once in every 2 years.
4. Keep Your Blood Pressure in Control
The higher your blood pressure, the greater your risk of heart attack, stroke, congestive heart failure, loss of mental function, and dementia. High blood pressure, or hypertension, is defined as blood pressure above 140/90 mm Hg.
Most people with high blood pressure (hypertensive patients) can control their blood pressure without medications by following these steps:
Try eating at least five servings of vegetables and four servings of fruit daily
Limit calorie-dense foods loaded with fat, sugar, and refined grains
Limit sodium consumption
Limit alcohol consumption
Exercise daily
5. Get Adequate Sleep
People who do not get adequate sleep are at a higher risk of obesity, heart attack, blood pressure, diabetes, and depression. Seven hours of sleep each night is recommended for a healthy mind and body. Not only should you get the requisite hours, you should follow a sleep schedule by going to bed and waking up at the same time every day.
If you feel that your body and mind remain tired even though you’re getting seven hours of sleep per day, ask your healthcare provider if you need to be tested for obstructive sleep apnea, a condition that elevates your risk of heart disease.
Signs of obstructive sleep apnea include loud snoring, difficulty breathing during sleep, and then waking up gasping for air. It can be treated by maintaining an appropriate weight and using a continuous positive airway pressure (CPAP) device to keep the airways open while sleeping.
Bottom Line
A healthy heart lifestyle involves understanding and evaluating your health risks, making healthy choices, and taking gradual steps to prevent heart disease, including coronary heart disease. By taking precautionary and preventive measures, you can easily lower the risk of heart diseases that could lead to a heart attack.
Finally, the best way to make sure all of these methods are improving your heart health is by monitoring important cardiac metrics. Do so by purchasing the revolutionary Frontier X2 heart monitoring device!
Have you ever been late for an important meeting, stuck in unmoving traffic? Your heart starts pounding and the tension moves to your muscles. You begin to feel so anxious that you think you’re about to have a heart attack.
So, what is the connection between stress and heart health?
What you are feeling is the well known ‘Fight or Flight’ response. This response,first described by Harvard physiologist Walter Canon (ref. link), is activated when the body is under stress and therefore releases a combination of the hormones adrenaline and cortisol. This response is entirely natural but can become harmful to your body and heart if triggered repeatedly or for extended periods of time. This can result in irritability, loss of appetite, insomnia, and according to Healthline (ref. link), high stress levels can also lead to high blood pressure, which contributes to increased cardiovascular problems. In addition, extreme stress or anxiety elevates your average heart rate over time, possibly leading to heart palpitations and other serious health problems.
Heart Disease and Stress: What the Research Shows?
There is a significant amount of research (ref. link) that shows a steady connection between our psychological and physiological functioning. What this means is that your body, and specifically your heart, will feel the impact of any psychological stress your mind is under. A healthy resting heart beats between 60 to 100 times per minute, but under stress this can increase by 38 beats a minute. According to the Lancet study (ref. link), emotional stressors also have the ability to trigger massive cardiovascular events. This study (and others like it) conclusively shows that stress can not only cause chest pains, but can even lead to a heart attack in certain severe situations.
Chronic Stress and Your Heart: What You Need to Know?
What is Chronic Stress? As per heart.org (ref. link), chronic stress is continuous stress that makes your body feel like it’s in response mode for days, or even weeks. It may lead to high blood pressure, which further elevates the risk for heart attack and stroke. Chronic stress can raise the oxygen demand on the body, spasm of the coronary (heart) blood vessels, and electrical instability in the heart’s conduction system. This increases the heart rate and blood pressure, pushing the heart to work harder to produce the blood flow required for bodily functions (Source: JAMA) (ref. link)
Stress and Heart Disease: Are You at Risk?
Normally, your body is expected to fight stress in a way that protects it. However, when that same response is constantly triggered for extended periods of time, it can have harmful effects on the body. When the body is under stress the hormones adrenaline, cortisol, and norepinephrine are released. Adrenaline increases the heart rate in order to increase energy levels, norepinephrine increases blood flow to the muscles while also raising the heart rate, and cortisol releases glucose into the bloodstream leading to the gradual narrowing of the arteries. Studies (ref. link) suggest that the high levels of cortisol from long-term stress can raise blood cholesterol, triglycerides, blood sugar, and blood pressure, all of which are the common risk factors for heart disease. Furthermore, this stress can also induce changes that stimulate the buildup of plaque deposits in the arteries.
Listen to Your Body – What are the Symptoms of Stress?
This mind.org article (ref. link) refers to some of the most easily recognizable symptoms of stress such as irritability, anger, impatience, nervousness, feeling depressed, and more. While these can be easily noticed and resolved, the underlying symptoms of stress can remain hidden and therefore become problematic. In stressful situations you may experience difficulty in decision-making, an inability to concentrate, nail biting, restlessness, forgetfulness, and irritability.
How To Live Stress-Free and Keep the Heart Healthy?
There are many ways one can manage their stress and prevent it from severely affecting their overall health. The most important thing to do is to accept that you are experiencing stress, and that you need to try and control it. Below are some ways in which stress can be reduced:
Get some exercise: Even 30 minutes of physical activity a day can go a long way in relieving stress. Regular exercise lowers the risk of cardiovascular problems and is known to keep depression and anxiety at bay.
Rely on your support system: Engaging with your support system effectively, whomever that may be, is one of the best ways of combating chronic stressors. Doing activities with those you consider a support system increases serotonin levels and thereby helps in reducing stress significantly.
Eat healthy: Adding stress-relieving food items to your diet will not only help you get rid of stress, but will also help your heart heal. According to AARP (ref. link), foods such as sweet potatoes, spinach, yellow bell peppers, and avocados are all considered to be good options to calm you and improve your mood.
Let the stress guide you: This is only If the stress you are under does not have any severe effects and does not become a roadblock in productivity. In this case try to use the stress to motivate yourself.
Finally, you can monitor the impacts of stress on your heart health using a heart monitoring device like the Frontier X2. Find out more about this revolutionary technology here.
Frequently Asked Questions:
How do I know if stress is affecting my heart?
Monitor your stress level. Are you always stressed and don’t have enough ways to handle it? If your answer is yes, you are more likely to have heart disease, high blood pressure, chest pain, or irregular heartbeats.
Can the heart recover from stress?
Yes, your heart can recover from stress through appropriate management techniques. Sometimes, medication might be required along with treatment.
Does stress cause heart attacks?
As per the studies, going through stress all the time could increase your risk of heart attack and stroke. Excessive stress can cause heart attacks if not effectively managed.
How do I know if it’s anxiety or a heart problem?
The major difference between both is heart rhythm. In heart problems, there is an extra heartbeat in the upper and lower chambers. Symptoms could be feeling an initial skip or hard thumping beat followed by a racing heart. When anxiety is triggered, the heart rate generally increases steadily rather than suddenly.
What are some of the physical signs of stress?
Below are the most common physical signs of stress:
The amount of stress you experience and your reaction to it can lead to a number of health problems. From wreaking havoc on your sleep to sapping your energy, stress can set off a chain of events that might increase the risk of heart disease. Mental health (ref. link) can positively or negatively affect your physical health and pose a risk to your heart, according to “Psychological Health, Well-Being, and the Mind-Heart-Body Connection,” a scientific statement in the American Heart Association journal Circulation.
Needless to say everyone senses and responds to stress in various ways. To know about what you can do, it is critical to first know how much stress you are experiencing and how you react to it.
How Does Stress Affect Heart Health?
Although stress does not directly alter how the heart works, it does impact the variables that can raise the risk of heart diseases, such as blood pressure and cholesterol levels. An increase in blood pressure and cholesterol puts additional stress on the heart, giving the person breathing difficulties and making them weaker. Under such stressful circumstances, your body releases the hormone adrenaline, which speeds up breathing and raises blood pressure.
Another indirect route is that some people who are stressed out drink excessively, which can damage their artery walls.
As per a study (ref. link), ”stressful life events and social strain were each associated with increased risk of CHD among women. For job strain, the increased CHD risk was confounded by socioeconomic factors. Exposure to job strain and social strain interacted synergistically, resulting in a higher risk of CHD than expected from exposure to either stressor alone.”
How do you find out if stress is affecting your heart?
Stress can increase inflammation in your body, which in turn is linked to factors that can harm your heart, such as high blood pressure and lower “good” HDL cholesterol, Blaha says (ref. link). Furthermore, chronic stress can also affect your heart in a more indirect way. When you’re worried, you tend to sleep poorly. You’re also less likely to exercise, make healthy food choices, or watch your weight, Blaha says. All of these lifestyle changes can put your heart health at risk (ref. link).
How do you understand this better?
When you are confronted with a stressful situation your body reacts instantly by releasing the chemicals cortisol and adrenaline. This is the body’s natural response to certain situations. Related physiological reactions occur far more frequently than is healthy. High stress may lead to high blood pressure which can pose a risk of heart attack and stroke. Learn more about how stress impacts heart health and the circulatory system.
Some Other Stress Factors Which Affect Heart Health
As per this 30 year meta analysis study (ref. link), The bone marrow releases extra white blood cells to help us cope with stress when we are mentally worried. This excessive white blood cell discharge may result in artery inflammation and heart disease.
Our appetites are impacted by ongoing stress, with some reducing their food intake severely, and others engaging in overeating. Additionally, excessive eating contributes to obesity – a condition famously harmful to the heart. For instance, obesity can change your cholesterol levels. It can lower good High-Density Lipoproteins (ref. link) (HDL) cholesterol, which is important for removing bad cholesterol and working to reduce the risk for heart disease.
Our body secretes the hormone cortisol when we are under stress. This chemical gives us the tools to handle stressful circumstances and prepares us for fight-or-flight scenarios. However, prolonged stress can raise our bodies’ dangerous cortisol levels.
Stress and anxiety make our muscles stiff, impairing the heart’s blood flow. The heart doesn’t get proper blood or oxygen in such circumstances.
When you are stressed or anxious, your breathing becomes rapid. Due to this, our hearts do not receive enough oxygen. To match our bodies’ demands, our hearts must work harder, which is bad for our hearts.
Even petty stress can initiate heart problems like poor blood flow to the heart muscle. This is a state in which the heart doesn’t get adequate blood or oxygen. Long-term stress can influence how the blood clots, which makes the blood stickier and raises the risk of stroke.
Moreover people who experience a lot of stress may smoke or choose other unwholesome practices to deal with anxiety.
Typical reactions to stress include:
Aches and pains
Decreased energy and sleep
Feelings of anxiety, anger, and depression
Impatience
Forgetfulness
Tips to Manage Stress and Protect Heart Health
Recognising the causes of stress and acting quickly to reduce it are crucial.
You can manage stress and reduce the risk of heart disease. Here are a few ways to make it easier:
Try to remain positive Studies (ref. link) show that people who are optimistic are more likely to outlive those who are pessimistic. A good laugh can be extremely beneficial for heart health. People who laugh more tend to have lower stress hormone levels, less artery inflammation, higher HDL levels, or “good” cholesterol.
Exercise regularly Exercise improves overall well-being, which can help mitigate stress’s negative impacts. For heart health, you should aim for 150 minutes or more of moderate-intensity exercise per week.
Exercise can help improve cardiovascular health in a variety of ways, such as by lowering blood pressure, cholesterol, and body weight. Maintaining a regular exercise routine can also assist you in preventing depression and risk factors for heart disease.
Practice Mindfulness Mindfulness techniques can help you stay in the moment and reduce stress or worrying thoughts. Mindfulness-based cognitive treatment (ref. link) can help you focus on the here and now. Practising mindfulness can reduce (ref. link) stress and is shown to even lower blood pressure.
Manage Your Anger It can be challenging to remain cool at all times, but strive to control your anger.
Get some exercise It is often seen that physical activity can help in reducing stress that can cause you to become angry
Take a timeout Take a short break when you feel stressful, this will help you feel better and you won’t get irritated or angry easily.
Use humor to release tension
Practice relaxation skills
Numerous heart-related issues can be triggered by stress. It can lead to heart problems, heart attacks, and strokes more likely. Even if it might not always be possible to avoid stress, it is still possible to cope with it well. People can use the methods mentioned above to manage their stress if they want to safeguard their heart health.
Finally, as you work on de-stressing you can be assured of your heart health by using our revolutionary Frontier X2 heart monitoring device.
Frequently Asked Questions:
How Does Stress Affect the Heart?
As a response to stress, the body releases hormones that have detrimental effects on the heart in the long term. As a result, stress leads to high blood pressure, high blood sugar levels, inflammation of the muscles, risk of blood clotting, and several other factors that put one at an increased risk of heart attacks, strokes, and other cardiovascular risks.
How Do I Know If Stress Is Affecting My Heart?
Stress has various physical manifestations that if monitored carefully can help in reducing the risk of heart attacks and strokes. Look out for irregular heartbeats, chest pains, high blood pressure, irregular sleeping patterns, increased sugar cravings, irritability, and anxiety. If any of these symptoms linger for a long time and are triggered due to stress, you must seek medical attention.
Can Stress Permanently Damage the Heart?
Stress can affect the heart in adverse ways directly by increasing blood pressure, elevating sugar levels, and risking blood clots. But it can also lead to passive indirect effects. A person suffering from stress is likely to not engage in any physical exercise, resort to bad habits such as smoking and consumption of alcohol, unhealthy sleeping patterns, over and unhealthy eating, etc. which can have a long-term effect on the heart.
What Are Some Physical Signs Of Stress?
Stress can be very easily identified using some notable physical manifestations. You might be under stress if you are facing difficulty in breathing, feel irritable and angry easily, anxious all the time, get frequent stomach aches, are unable to sleep, feeling fatigued, sudden weight gain or unexplained weight loss, and sweat.
Can the Heart Recover From Stress?
Save your heart from stress and its harmful impacts easily by practising a few healthy measures daily. Get at least 30 minutes of exercise ranging from basic to strenuous. Practice yoga and meditation to calm the mind and keep worries at bay. Listen to music or engage in activities that stimulate pleasure for you. Engage in social activities and talk to people to avoid feeling alone and lonely. Laugh as much as you can to increase oxygen levels, heighten good cholesterol and relieve tension in the heart.
AFib, or atrial fibrillation, is an abnormal heartbeat caused by irregular and rapid beats in the heart’s upper chamber. The chamber beats irregularly and chaotically, causing fast, pounding heartbeats. This rapid heart rhythm may lead to blood clots in the heart and increase the risk of stroke and other health complications.Researchers (ref. link)have called it the new cardiovascular epidemic of our times.
There are three types of AFib.
Paroxysmal AFib: It lasts less than a week and may not require any treatment.
Persistent AFib: It lasts more than a week and requires medical treatment.
Long-Standing Persistent AFib: The most severe AFib condition lasts more than a year and is difficult to treat.
AFib may show no symptoms for most individuals but may cause weakness or fast palpitations with shortness of breath for others. AFib may require treatment to prevent stroke. Medication and therapy can help reset the heart’s rhythm and prevent the blocking of faulty heart signals.
Atrial Fibrillation: What Are The Symptoms and Signs?
The severity of AFib symptoms depends on how fast your ventricles beat. You may not feel anything if the ventricles beat normally. This can be the case even at a slightly elevated pace. However, if your ventricles beat significantly faster, you must start looking for the dangerous symptoms of heart fibrillation and consult a doctor.
Here is a breakdown of the AFib symptoms and signs you should be aware of:
If you observe AFib symptoms and signs, keep track of the symptoms and share the information with a healthcare provider.
Atrial Fibrillation: What Are The Dangerous Heart Rate Zones?
Heart rates vary from one person to another. However, you may experience a heart rate that is slower or faster than the normal rate. Such an imbalance falls under the dangerous heart zone. AFib patients can have a heart rate of around 100-175 beats per minute. Your blood pressure may decrease if your heart rate is high, causing dizziness, fainting, confusion, heart palpitations, shortness of breath, and fatigue. These are the dangerous heart zones if you have AFib, and you should be careful about it.
Atrial Fibrillation: What Are The Safe Heart Rate Zones?
A safe heart rate zone for adults ranges between 60-100 beats per minute. Theclinical practice guidelines (ref. link) for AFib patients recommend a safe heart rate of 60-80 beats per minute at rest and 90-115 beats per minute during moderate exercising sessions.
Now, the question is – can you exercise with the AFib condition? Can you stay within the safe heart zone while working out?
Experts (ref. link) say that physical activities are suitable for people with AFib. However, you must consult your cardiologist if you require any tests before you start exercising to prevent the dangerous symptoms of heart fibrillation.
Rehab specialists help you develop custom exercise programs to maintain your fitness if you suffer from AFib. The tips will help you exercise safely without the risk of health complications.
However, you must not indulge in high-intensity workouts and exercises if you have AFib. Start slowly with five to ten minutes of walking a day, adding a minute or two every week. Sweat a bit for a good workout session, and breathe faster to boost your heart rate.
How to Check For Atrial Fibrillation at Home?
You can check for AFib signs at home by feeling your pulse and counting your heartbeats per minute. Use a self-test kit like an electrocardiogram (ECG), an oximeter, or a heart rate monitor to check for AFib signs and symptoms.
How to Treat Atrial Fibrillation?
You must know and understand the safe and dangerous heart zones to prevent health complications by maintaining an average heart rate.
There are multiple ways to treat AFib that can help you control your heart rate, regain a normal heart rhythm, and reduce the risk of stroke.
Medication with calcium-channel blockers or beta-blockers are some of thetop recommendations (ref. link) to regulate heart rates and rhythm in AFib patients. The medication can slow down irregular heartbeats and reduce the risk of side effects related to elevated heart rates. You must consult your healthcare provider for treatment and a plan to help regulate your heart rate.
The following are the medications that treat AFib.
Rate Control Medications that prevent the ventricles from beating faster.
Rhythm Control Medications that bring your heartbeat to a normal sinus rhythm.
Blood Thinners:, also called anticoagulant medications and help reduce the risk of strokes and blood clots.
If you experience AFib symptoms, experts may recommend you undertake the following procedures and surgeries.
Electrical Cardioversion: It uses low-energy shocks to help reset your heart rhythm.
Pulmonary Vein Ablation: It uses catheters to deliver energy around the pulmonary veins to help you respond better to AFib medications.
Permanent Pacemaker: It is inserted inside if you have a slow heart rate.
Left Atrial Appendage Closure: It is a procedure to help reduce the risk of stroke or blood clots.
Maze Procedure: It creates scar tissue to make your heart’s electrical impulses travel in the right direction.
Most treatment procedures for AFib remain invasive, and experts continue to research and develop new treatment methods and technologies. Before making any decisions, please consult your doctor.
Lifestyle factors like alcohol consumption, smoking, and recreational drug use can cause AFib signs and symptoms. Moreover, you are at a higher risk of developing the condition if you suffer from obesity, type 2 diabetes, coronary artery disease, congenital heart disease, sleep apnea, or hyperthyroidism.
Exercise helps strengthen your heart and improves blood circulation in the body. However, you must reduce your exercise intensity to regulate your heart rate if you have AFib.
Everyone in three (ref. link) individuals does not know they have AFib. You must know the risk factors, signs, and symptoms and talk to your healthcare provider. It would be best to get treated immediately after detecting the AFib symptoms to prevent health complications. Get your heart rate and pulse checked regularly if you are at risk or suffer from a serious medical condition. Use a heart rate monitor 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 does atrial fibrillation affect heart rate?
AFib can cause an irregular heart rate, as the atria are beating in an irregular manner. This can cause the heart rate to be too fast or too slow. It is important to manage AFib and maintain a consistent heart rate to reduce the risk of stroke and other serious health problems.
What are the symptoms of atrial fibrillation?
The symptoms of AFib can vary from person to person, but may include:
Palpitations (a sensation of skipped or extra heartbeats)
Chest discomfort
Shortness of breath
Lightheadedness or dizziness
Fatigue
Weakness
How is atrial fibrillation treated?
Treatment for AFib may include medications to control heart rate and rhythm, procedures to destroy abnormal tissue in the heart that is causing AFib, or surgery to repair or replace damaged heart tissue. Your healthcare provider will determine the best treatment plan for you based on the severity of your AFib and other factors.
Can atrial fibrillation be prevented?
There are several things you can do to reduce your risk of developing AFib, including:
Managing conditions such as high blood pressure and diabetes
Ever since the Fitbit ECG watch was released in 2009 wearable technology’s presence in the mainstream has been growing significantly. While some products that preceded it could’ve been put in a similar category, Fitbit paved the way for the fruitful merger between daily use wearable technology and healthcare.
This last decade has seen a massive influx of wearable technology, and the addition of health features has been great news for all athletes, frequent exercisers, and those who want to track their health a little more closely. Today wearables are able to measure numerous important metrics such as your heart rate (using a heart rate monitor), number of footsteps, blood oxygen levels, as even your ECG.
WHAT IS ECG?
ECG, which stands for Electro-Cardiogram, has become a particularly hot topic for consumers ever since Apple announced it as new a feature in the Apple Watch Series. In simple terms, an Electro-Cardiogram is a recording of the heart’s electrical activity. An ECG recording can show how fast the heart is beating, the rhythm of the heart beats (steady or irregular), and the strength and timing of the electrical impulses as they move through the different parts of the heart. Now a feature in the Apple Watch and other wearables, the ECG is an excellent tool to analyze your heart activity that used to mainly be available only in clinics and hospitals.
Watches like the Series 7 have gained serious popularity due to such healthcare features, but is the ECG feature actually good enough to track your Heart Health? And what are the alternatives?
WHAT CAN THE APPLE WATCH ECG DO?
Like most premium smartwatches these days, the Apple Watch can take a spot-check of your ECG. This allows you to get a current reading of your heart activity as you push your finger against the appropriate button.
Unfortunately, since a reading can only be taken when your finger is pressed against the watch, it is impossible to continuously track your ECG through exercise, regular day-to-day activities, or even sleep.
LIMITATIONS OF THE APPLE WATCH ECG
The primary limitation of the Apple Watch ECG feature is that the inability to continuously measure your readings means the data you get is less accurate and less valuable. Especially when trying to spot any heart issues.
With a chest-based wearable like the Frontier X2, you can measure your ECG continuously throughout the day and during exercise. The Frontier X2 ECG monitor even has the ability to alert you if it catches anything abnormal through its continuous measuring. And that’s not nearly all the benefits of such a wearable.
BENEFITS OF A CHEST-WORN ECG WEARABLE
1. MUCH MORE ACCURATE SIGNAL QUALITY WHICH CAN MEASURE SEVERAL HEART ISSUES
Measure other kinds of arrhythmias, like SVT, NSVT, VFib, PVCs, PACs, etc.
Measure ST-segment deviation, which is crucial to measure, in order to detect ischemia, or early signs of a heart attack.
Measure the QT-interval, which is a very important sign to determine susceptibility to different medications, and the probability of sudden Cardiac death.
2. CONTINUOUS DETECTION
Most heart abnormalities can’t be detected during a single ECG spot check. This is why the apple watch only detects afib with an accuracy of under 20%, whereas a Frontier X2 can detect it at a much more impressive 99.6%
3. USE DURING EXERCISE
The Apple watch is pretty useless if you want to measure your ECG during exercise since it doesn’t have continuous ECG tracking. This makes the overall use of the ECG feature on the Apple Watch is very limited, since most heart abnormalities happen during exercise (which is why doctors would make you do a treadmill test when checking your ECG). The Frontier X2 allows you to measure what happens to your heart during the most extreme exercises. What’s more, the Frontier X2 also provides real-time tactile feedback based on your cardiac health parameters measured during exercise to alert you if you’ve pushed your heart too hard.
4. TRACKING A VAST NUMBER OF HEART PROBLEMS
Since the Frontier X2 is positioned close to the heart, it can sense tiny changes like the opening and closing of the heart valves. This opens up the door to measuring PEP, LVET, LVEF and various other haemodynamic parameters which a wrist watch would never be able to measure.
That’s a lot that the apple watch can’t do, which is why medical professionals recommend more accurate ECG devices – like the chest-worn Frontier X2.
Frequently Asked Questions :
I HAVE HEART PROBLEMS – IS THE APPLE WATCH ENOUGH?
No. As mentioned above it isn’t enough to track your heart problems. Whether you’re worried about any heart problems or about detecting when you’re pushing your heart too far during exercise – the Apple Watch ECG feature is not enough.
The good news is that the Frontier X2 integrates with Apple health, so if you already own an Apple Watch you’ll be able to track accurate ECG anytime, anywhere.
No to worry if you don’t – the Frontier X2 has a web portal and an App as well to track all of your data across your activities. You can also have the data streamed directly to your doctor so they can see how your heart is doing – live.
I FREQUENTLY EXERCISE – WHICH IS THE BEST DEVICE TO MEASURE MY HEART HEALTH?
The only consumer device to measure live-ECG, the Frontier X2 is far superior to any wrist-based wearable technology. It has the unique ability to detect if you’re pushing yourself too hard and putting a strain on your heart during exercise.
With regard to compatibility with other devices, The Frontier X2 easily links with the Apple Watch and Apple Health Kit, so your data stays with you on whatever device you want.
Yes, I know what I’m doing. I’m comparing someone to Michael Jordan, and in doing so I’m committing the most sinful act that a sports fan could, right? I understand that a lot of you are reading this angrily, only here to rage at the random sportswriter with no ball knowledge that chose to ruin your day with this seemingly ludicrous headline.
Just hear me out though, because for starters, Mark Allen never played basketball.
I mean I’m sure he’s shot a few hoops over the course of his lifetime, but he’s never been remotely close to the NBA. Still, I will stand by my assertion, because the dominance of Michael Jordan is historical, seemingly untouchable, and so we must recognize and celebrate this elite level of performance when we see it elsewhere.
So, who is Mark Allen?
Mark Allen is quite literally the Greatest Athlete of All Time. No, really, this isn’t any unofficial label offered through casual fan discussions and the like. This was a title awarded to the great man after ESPN conducted a massive poll of its users in 2012.
But how did he get there? Born in Glendale, California in January 1958, Mark Allen grew up training as a swimmer. Reaching college age he attended UC San Diego, and in his time as a collegiate athlete Allen was even named an ‘All American’ swimmer. These high standards were simply not enough though, and in Allen’s own words he was “a very mediocre swimmer, and I knew I was never going to be one of the best at it.”
Fortunately for him, on one chilly morning in February 1982, a 24 year old Mark Allen sat before the Wide World of Sports programming to hear about something called the Ironman. For those of you that don’t know what the Ironman is, it is considered one of the most difficult one-day sports, including a 2.4 mile swim, a 112 mile bike ride, and a marathon run to finish.
An unmatched test of endurance, Allen learned that finishing the race wasn’t enough – you had to do it in 17 hours to earn the title of ‘Ironman’. This shocking fact stuck with Allen for weeks, but soon his disbelief was replaced by an unfettered determination. He had to become an Ironman.
10 months later the annual Ironman Championship in Kona, Hawaii was under way, and speeding through the first moments of the swim was Mark Allen himself. Competing with only a few months’ training was an achievement in and of itself, but as Allen heaved his body from the water he rose to the monumental news that he’d been on the tail of the leader throughout. The leader in question was a man named Dave Scott who had been setting the standard in endurance racing at the time. Pushing himself harder Allen was able to catch up to Scott during the cycling leg of the race, and actually had a small chat with him. Allen describes the moment saying, “I pulled up next to him and I go ‘Hey Dave, when we’re done with the bike ride, you wanna go for a run?’ And he looks at me like I was an idiot, right.”
Not too long after their conversation Allen’s bike broke down and that was the end of his first race. A first race that he thought would be his only. Yet, in this seemingly trivial encounter Allen’s dream was born. “I’d just been tailing the best guy in the world for several hours, so I thought maybe, just maybe, if I’m smart with my training, if I take time to gain experience, that someday I could become a champion of this amazing race myself.”
Successful Early Days
Now that you’re fully acquainted with Mark Allen, back to the Michael Jordan comparison, because their narratives mimic one another beyond just the achievements. Both athletes started their professional careers in the early 80’s, very quickly showcasing their competitive prowess as newcomers to the sport.
Even though the entire basketball world knew of Michael Jordan before he joined the NBA, he impressed beyond the lofty expectations, scoring the most points in the league in his rookie season. By his third season he was statistically dominating the league, having the highest points per game, the highest box +/- score, and the highest win share rating. Still, these successful early days never saw Jordan and the Bulls past the first round of the playoffs, leaving the NBA Championship well out of reach.
Unlike with Jordan, when Mark Allen jumped into the water in Kona for the 1982 Ironman Championship, he was relatively unknown. No expectations from the world, Allen made waves in his impressive debut race by outperforming numerous veterans of the sport (until his bike’s mechanical failure ended the race for him). Determined to become a champion after a brilliant first attempt, Allen showed he was the real deal as he competed in 5 of the next 6 Ironman Championships, never finishing lower than 5th. Much like Jordan, Mark Allen’s entrance into the world of Endurance Athletics hinted at the emergence of a superstar, but the final pieces hadn’t come together just yet.
The Detroit Pistons / Dave Scott roadblock
3 seasons, 3 First Round Playoff exits for MJ. By the 87/88 season he was one of the best players in the league, winning his first regular season MVP, and leading the bulls to Eastern Conference Playoff Semis. Here began one of the most famous sporting rivalries in history.
In that series they faced the ‘Bad Boy’ Detroit Pistons, a team known for their aggressive game, and what later became known as their ‘Jordan rules’ tactic that involved targeting the shooting guard. That first encounter ended 4-1 in favor of the Pistons, ending Jordan’s furthest playoff run till that point.
Next season, same matchup, except this time it was the Eastern Conference Finals. The Bulls went 2-1 up and an NBA Finals dream was born, but the team collapsed, losing their next 3 games and a Finals berth. To rub salt in their wounds the Pistons then won the Finals, taking home the Championship for the first time in franchise history. Next year, same round, same situation. One step closer, as Jordan’s Bulls took the Pistons to Game 7, but not close enough, as once again the Pistons beat not only them, but also the Trail Blazers to win a second Championship on the bounce.
The ‘Bad Boy’ Piston of Mark Allen’s life was Dave Scott. Yes, the same Dave Scott from his first race. As mentioned earlier, Allen competed in 5 of the 6 Ironman World Championships after his 1982 debut, always excelling but falling short of victory. Dave Scott competed in 4 of those 6 Championships and won every single one of them. So, almost every time Mark Allen completed this arduous challenge, there was one man he saw sitting atop the podium, and this was a man he’d competed fiercely with as a novice.
This rivalry truly solidified itself by the ‘86 World Championship (WC). At the time Dave Scott’s previous race brought the WC record down to below 9 hours, an unthinkable feat given it had been over 11 hours just 5 years prior. Mark Allen himself was starting to gain experience having achieved a podium finish within his first 3 attempts at the race. The ’86 WC saw Mark Allen break Scott’s world record timing, indicating the steep progress he’d made, but even so he could not taste gold, because Scott also broke the record and beat Allen to top spot. It was a historic race exemplifying a historic rivalry. The ’87 WC did not see the record beat once again, but a familiar visual of Scott at 1st and Allen at 2nd had repeated itself.
Achieving GOAT Status
After 3 years of successive losses, Jordan’s Bulls met the Pistons again in the ’91 Eastern Conference Finals. Two series wins away from a three-peat, this seemingly immovable force was swept away completely by Jordan’s team. A 4-0 victory in the series signaled a shift in the tide, one that came to fruition as the Bulls went on to win their first NBA Championship in franchise history right after.
Thus ended the Pistons phase, and began a streak that we will likely never see again. That was Michael Jordan’s first NBA Finals appearance, and in it he earned his first Finals MVP. What followed is what the farmers call kidding, because the world saw the birth of a GOAT. The ’91 Championship and Finals MVP double was followed by two more Championship and Finals MVP Doubles, as Jordan and the Bulls achieved what their biggest opponent could not – a Three-peat. A Championship three-peat is rare, but a Finals MVP three-peat is near impossible. Only Magic Johnson had even won 3 Finals MVP’s at that point, and Jordan did it in consecutive years.
As if that were enough. Because post retiring for a season and a half due to personal reasons, Jordan came back in his first full season since ‘93 to restart that same elite cycle. 2 years away from the Finals, the Bulls were dragged back to them by Jordan in ’96 where he won his 4th Championship and Finals MVP double. Everybody must’ve thought he can’t possible do it again, but what does Jordan love more than proving everyone wrong. Two more Championships followed in ’97 and ’98, and with them two more Finals MVP’s.
Between the ’91 and ’98 seasons Michael Jordan played 6 full seasons. In 4 of those 6 seasons he won the regular season MVP. In all of those 6 seasons he won the NBA Championship. And in those 6 NBA Finals he was the Most Valuable Player each and every single time. That is what only a GOAT can do. That is dominance like no one had seen before.
But guess what, Michael Jordan cemented this legacy in 1998. Mark Allen on the other hand raced in his last Ironman World Championship in 1995, achieving almost exactly what Jordan did, just 3 years prior.
Mark’s GOAT story starts at the 1989 Ironman World Championships. Labelled the ‘Iron War’, this battle between Allen and Scott is considered one of the greatest races to have ever been raced. Finding each other at the start of the swim the two raced neck and neck for almost the entirety of the Ironman, competing beside each other in complete silence for over 8 hours.
“I’d seen 6 times that I did not know how to pace this race” Mark remembers, “He [Scott] had won the race 6 times coming into it, he clearly knew how to pace it. So, in 89 I stayed with him the entire way on the swim, I stayed with him on the bike ride, I shadowed him the whole way. He was setting a pace that was absolutely blistering, but it was clear that neither of us was able to do anything to break the other.”
Then came mile 24 of 26.2 in the marathon leg of the Ironman. Allen burst forward – as much as one can at the end of an 8 hour endurance race – and Scott was left with no response. Mark ended the race exactly 59 seconds before Scott, an almost negligible difference in a race that can take 17 hours. Dave Scott beat the World Championship record that he himself set by 18m24s, and still fell short to Allen. Both athletes pushed the limit bringing true sporting excellence to the fore, inscribing this race into the history of endurance athletics.
Much like Jordan’s victory over the Pistons, a baton had been passed. In both situations the turning of the tide was the last time these competitors faced each other, with Jordan/Allen taking over the mantle of GOAT in the years that followed.
Between the years 1988-1990 Allen took part in 21 separate Triathlons, and won every single time. To achieve this inhuman streak Allen defeated each of the top 50 Triathletes in the world across different races, truly establishing himself at the elite tier.
Even this unbelievable achievement isn’t why I compared Allen to MJ. After his first win in 1989, Allen took part in each of the next 4 Championships, winning each and every one. 5 consecutive years at the World Championships, 5 gold medals around his neck.
Like Jordan, Allen chose to take a break from dominating the Championship in ’94 only to return in ’95 for his last hurrah. At this stage he had 5 consecutive victories. No other endurance athlete came close to this achievement. Bar Dave Scott, of course, who did it against Allen in the latter’s early career. In his last WC race ever, Allen did what he’d been doing for the last half decade and took his streak up to 6 – reaching a milestone his fiercest competitor was never able to. A milestone we will likely never see reached again, because as I said before, this is GOAT behaviour.
Allen ended his endurance racing career with 6 Ironman World Championships in his last 6 attempts, victory in the inaugural ITU Triathlon World Championships in Avignon, 10 victories at the Nice International Championships,
Beyond this, he won the inaugural ITU Triathlon World Championship, he won the Nice International Championships 10 times, was voted into both the ITU and USAT Halls of Fame, was named ‘The World’s Fittest Man‘ by the 1997 Triathletes magazine, and of course, was named The Greatest Athlete of All Time by ESPN in 2012.
And so, this is the story of one of the most unbelievable sporting achievements that has largely gone under the radar.
This is the story of Mark Allen, a true legend of his sport whose achievements should forever be celebrated.
Your heartbeat rises and falls according to your body’s varying need for oxygen. Resting heart rate for all humans, irrespective of age and gender, tends to be similar, but there are several factors that may affect this. As such, assessing your heart rate can help you keep tabs on your health and fitness.
Typically, a man’s resting heart rate should be between 70 to 72 beats per minute (bpm), and a woman’s heart rate should be between 78 to 82 bpm.
Biological Difference In Functions Of the Heart
In the long term, The cardiac function in women is better than in men becausestudies (ref. link) show that testosterone is considered detrimental to heart function as it increases cholesterol levels, and this build-up can tamper with the blood flow. In addition, estrogen is said to be cardio protective because it improves mitochondrial function in the body.
Women also have slightly smaller hearts than men, which means that the heart needs to beat faster to pump out enough blood to meet the body’s requirements. This higher bpm rate in women comes down when she goes through childbirth and attains menopause.
Astudy (ref. link) by the National Library of Medicine states that men aged up to 64 years with cardiovascular diseases have a higher risk of death than women, but the risk increases in women after the age of 65, as the cardio protective benefits of estrogen fall away after menopause.
What Causes Irregular Heart Rate?
Many assume that a sudden rise in heart rate leads to cardiac arrest, but this is not the case in most situations. One should get concerned when a rise in heart rate is accompanied by unexpected chest pain and breathing difficulties.
Irregularities in heart rhythm are usually referred to as palpitations and can be caused by various reasons. In females, it can be caused by pregnancy, PCOD or PCOS, and other reasons like stress, anxiety, alcohol, caffeine, smoking, and rigorous physical training. Heavy doses of medication can also cause side effects that result in palpitations.
Therefore, knowing your body’s limits becomes vital. Geographical factors also play a significant role in determining your heart rate. For instance, when you are at higher altitudes, you are likely to get out of breath quicker because the oxygen levels are lower atop mountains and hills. Similarly, when diving in a sea, you push your body through the water, causing exhaustion to hit you twice as hard because of the low oxygen levels.
How To Maintain Your Heart Rate?
First off, having a healthy lifestyle helps immensely in maintaining a low resting heart rate and overall health. We can achieve this with breathing exercises. The best time to measure your resting heart rate is first thing in the morning, even before you get out of bed.
For those who get worn out with physical training or working out, an effective alternative is a yoga. Yoga is known for building immunity and improving an individual’s overall health. Suryanamaskar and other basic yoga pose enhance the blood circulation of the body.
How To Measure Your Heart Rate?
The standard heart rate of a human should be between 60 to 100 bpm. A heart rate below 60 bpm is termed bradycardia, which means a slow heart rate, and a heart rate above 100 bpm is referred to as tachycardia, meaning a fast heart rate.
For people with Bradycardia, it is advised that one should increase physical activity by walking or running on a treadmill with an incline, taking shorter breaks as you progress. As for people with fast heart rates, they should relax a bit more by taking deep breaths, warm baths or showers, and doing light stretching rather than intense workouts.
There are many easy and effective ways to calculate your heart rate, such as checking your pulse. You can check it by placing two fingers on your wrist over the radial artery and counting your breath for 15 seconds. Then, multiply it by four to calculate your beats per minute. You can follow the same procedure by placing your finger on either side of your neck just below the jawbone or inside your elbow.
You can also use an oximeter as an alternative. The pandemic has made these devices easily accessible so you can find it in your nearest medical store. You need to consult a doctor if your heart rate is more than 120 beats per minute.
A woman’s body undergoes several changes throughout her life, making her vulnerable to several health conditions. However, keeping track of your bpm can ease the process. Write down what your bpm is after you wake up, in a stressful situation, when you workout, or even go on an adventure. This will help you understand the function of your heart and body better.
Frequently Asked Questions
What is a normal heart rate for a woman?
A normal heart rate for a woman is typically between 60 and 100 beats per minute (bpm). However, it is important to note that heart rate can vary based on factors such as age, physical activity level, and overall health.
How can I check my heart rate?
There are several ways to check your heart rate:
Feel your pulse: You can feel your pulse by placing your fingers on the side of your neck or on your wrist. Count the number of beats you feel in 15 seconds, and then multiply that number by 4 to get your heart rate in bpm.
Use a heart rate monitor: Heart rate monitors are devices that can be worn on the wrist or chest to track heart rate.
What factors can affect heart rate in women?
There are many factors that can affect heart rate in women, including:
Age: Heart rate tends to decrease as we age.
Physical activity: Heart rate tends to increase during physical activity and decrease during periods of rest.
Hormones: Hormones such as adrenaline and thyroid hormones can affect heart rate.
Medications: Some medications, such as beta blockers and stimulants, can affect heart rate.
Stress: Stress can cause an increase in heart rate.
Illness: Certain illnesses, such as an infection or fever, can cause an increase in heart rate.
Is it normal for heart rate to fluctuate?
Yes, it is normal for heart rate to fluctuate. Heart rate can change based on factors such as physical activity, stress, and body position. However, if you experience significant or persistent changes in heart rate, it is important to speak with your healthcare provider.
What should I do if my heart rate is consistently above or below the normal range?
If your heart rate is consistently above or below the normal range, it is important to speak with your healthcare provider. They can help determine the cause of the abnormal heart rate and recommend appropriate treatment.
Cycling is one of the best ways to maintain your heart rate because it contributes positively to a strong and healthy body. You will notice your heart rate increasing when you start pedalling. However, your heart rate variability depends on age, exercise intensity, and health. Whether you choose a new way to commute to work, or favour replacing your car or bike ride with a healthier alternative – cycling is your answer.
Your heart rate is unique, and activities like cycling might help you understand your heart rate. Measuring your continuous heart rate when cycling is a good way to do this. So, what are the benefits of this measurement? We shall go into more depth about them below.
What Do You Mean by Heart Rate?
Heart rateis the number of times your heart beats per minute. This varies from person to person. The heart rate is also called the pulse rate because it is the frequency of the heartbeat measured by the number of contractions of the heart per minute. Your body controls the heart rate to match your activities. That is why your heartbeat rises when you are active, scared, excited, or drops when you are calm, comfortable, or taking rest.
The average heart rate at rest for adults ranges between 60-100 beats per minute. A lower heart rate implies efficient heart function and cardiovascular fitness.
You can feel your normalresting heart rate at the side of the neck, the wrist, the top of the foot, the back of the knees, the groin, and other places of your body where the artery is close to your skin.
Multiple factors can affect your heart rate that includes,
Age
Body size
Fitness level
Air temperature
Emotions
Medications
Diabetes
High cholesterol
Cardiovascular diseases.
What Are the Heart Rate Zones?
Heart rate zones are the percentage of heartbeats per minute. Your heart and body struggle to keep up with demands if you exercise close to your maximum heart rate. So, the heart rate zones help make you efficient and challenge you to improve your cardiovascular fitness. Heart rate training uses the zones depending on your maximum heart rate. Here is a breakdown of the five different heart rate zones.
Increases joint mobility and improves body coordination and posture.
Leads to decreased body fat.
Reduces the risk of cancer and dementia.
How To Check Your Heart Rate While Cycling?
You may find it difficult to measure your maximum or normal resting heart rate during physical activities like cycling. However, it is not impossible to measure your continuous heart rate during this period. So, what is the procedure?
You can measure your continuous heart rate while cycling in the following ways.
Talk Aloud The best way to test your pace is to talk aloud when you cycle down the road. The talk test proves beneficial if your bike does not have a speedometer to determine whether you are cycling vigorously or at a moderate pace. Try saying a simple phrase aloud, and if you cannot finish it without an additional breath, you are cycling at a vigorous speed. However, if you complete the phrase in a single breath, you are cycling at a moderate intensity.
Track Your Progress Your heart rate is unique to you when you do physical activities like cycling. The best way to measure it continuously during this period is by using a heart rate monitor. It helps measure the electric signals from your heart that get transmitted to a data centre, a wristwatch, or a similar gadget. A few models also enable you to analyse the heart rate variability via a computer.
Benefits Of Measuring Continuous Heart Rate While Cycling
Monitoring your heart rate can enable you to take your physical activities to the next level by allowing you to change how you train using relevant information. As such, workouts like cycling can bring you highly positive results if planned according to your normal resting heart rate.
However, you must measure your continuous heart rate while cycling to ensure your physical activities are on the right track. Here is a breakdown of the benefits related to heart rate monitoring.
Workout Intensity Measuring your average heart rate is the best way to check your cycling intensity and compare your effort across different sessions. It acts as a personal coach to let you know whether to intensify your workout or slow it down.
Zero Overstraining Measuring the intensity of your continuous heart rate can prevent you from overstraining yourself when cycling. You can determine the maximum intensity that works for your heart and body after finding the right heart rate for you.
Better Measurement The best part is that you know the duration of your physical activity and can now assess the intensity of it to get positive results and know the number of calories you burn in a day.
Final Words
Cycling is one of the best exercises to improve physical and mental well-being. The activity involves cardiovascular exercise that increases your heart rate, strengthens your heart muscles, lowers blood pressure, and helps you manage weight. Cycling is your road to a healthy heart and a fit lifestyle.
You can access any fitness tracker to measure your average heart rate while cycling frequently to prevent future health complications. Measure your heart rate variability while cycling to understand the intensity of your physical activity and improve it depending on what you require from your workout. Doing so will help you maintain your heart rate, lower heart complications risk, and become a healthy and fit individual. So, consider including cycling as a regular fitness regime in your lifestyle to ensure your health and well-being.
A healthy heart is the secret to leading a longer and happier life. Maintaining your heart health is extremely important and its significance is one of the main reasons long-distance runners always take good care by maintaining a proper diet and workout routine.
A Heart-Healthy Diet
It is important to maintain a high-nutrient diet to have a healthy heart. Consuming healthy food and slightly altering your eating habits can do wonders for your heart’s health. Here are some things that you must follow for a heart-healthy diet.
Eat in Intervals The portion size of food you consume and the frequency at which you consume it can significantly affect your digestion. Consume smaller portions of food, at regular intervals of 2-3 hours, rather than eating large single meals.
Rely More on Natural Nutrients Supplements are a great sourchee of nutrients. But they cannot replace the naturally available vitamins and minerals in vegetables and fruits. Therefore, it is necessary to consume vegetables and fruits frequently.
Switch to Whole Grains Whole grains, such as entire wheat, offer more nutrients and fibres than the available refined flour. This is a simple substitution that can help you in the long run.
Reduce Consuming Unhealthy Fats Avoid eating unhealthy fats such as saturated and trans fats. This can help you maintain your cholesterol levels.
While Adding Proteins, Select Low-Fat Options Proteins are a must while running. They are the primary food for muscles. While adding protein sources such as chicken, fish, soya, dals, etc., to your meal, opt for low-fat options. For instance, opt for boiled or roasted food over fried food.
Restrict Sodium Intake Water retention in the body is brought on by sodium. The primary source of sodium for our body is a common salt. Ditching regular salt and switching to black salt or sea salt can significantly reduce sodium intake because these salts have potassium chloride in them. Moreover, avoid adding salt over the top of the food as much as possible.
Stick to Meal Plans Meal plans are a great way to monitor carefully what you’re consuming throughout the day. Planning your diet chart ahead of time helps ensure you consume a balanced diet. Thus, you can curate a chart that has more proteins than fats.
Here are some items that you must include in your daily diet plan for a healthy heart –
The healthy alternatives to regular oils are olive oil and mustard oil, as they have less harmful fatty acids.
Include seafood in your diet at least two times a week as it is an excellent source of proteins and Omega. If this is not possible, try adding cod liver oil or salmon oil to your food.
Add more green leafy vegetables such as coriander, spinach, and kale.
Vegetables such as cabbage, cauliflower, sprouts, and broccoli must be a part of your everyday salads.
Fruits are a great way to consume fibre and ensure the stomach is full. Include fruits such as watermelon, muskmelon, papaya, and apple. Citrus fruits like oranges and lemons should also be added.
Add legumes such as lentils and chickpeas to your meal plan.
How to Improve Heart Health?
Maintaining a healthy heart is not as difficult as it sounds. It only requires small daily efforts. Here is some advice on how to improve heart health –
Exercise Regularly Exercising helps burn extra calories and keeps the body in shape. In addition, it provides the muscles with the necessary movements to keep them healthy and in shape.
Quit Unhealthy Practices Unhealthy practices such as smoking and overconsuming alcohol can negatively affect the well-being of the body. Along with this, avoid eating junk and preservative food as it harms the body.
Maintain a Healthy Weight The heart is responsible for pumping blood to all body cells. When the body is obese, it puts more pressure and load on the heart to pump more oxygenated blood. Over time, this tires the heart out.
Avoid Stress When experiencing stress, there is a surge in blood pressure. This puts an extra load on the heart. Thus, it must be avoided.
Heart Rate After Running
The normal heart rate is between 60-100 beats per minute, depending on the activity of the individual. The average heart rate is 72 beats per minute. However, the body’s cells need more oxygen while exercising and running. Thus, the heart needs to pump out more oxygenated blood. This increases the average heart rate. The average heart rate of a person while running depends on their age. On average, this can be calculated by subtracting 45 from 220. For moderate running, individuals reach about 50-70% of their maximum, while for vigorous running, this can be between 70-85%.
Why is Running Good for Your Heart?
The muscles of our body require constant wear and tear to keep them in shape. This is what running offers. It ultimately makes the muscles work. Even while resting, the fats are burning, and it helps in healing the muscles. This system helps in strengthening muscles and results in an overall healthier heart. It also has other implications that can affect the heart indirectly. Running results in burning excess fat and calories, putting the body in shape. It helps reduce extra body fat, keep the body toned, and maintain body weight.
How does Running Change Heart Health?
How running changes heart health:
It helps in reducing blood pressure. This is because the heart muscles get a good workout and become stronger. while running
Running helps reduce body weight.
Maintains good cholesterol levels.
It reduces the workload of the heart.
Eliminates the risk of many heart diseases.
Helps to reduce BMI.
Running helps improve the heart’s overall health by maintaining body weight, cholesterol, and the strength of muscles. To lead a healthy and long life, adding running to your everyday routine can be supremely effective.. Why wait? Begin a short 30-minute run starting today!
We all know how to keep our hearts healthy, right? We’ve all been told we need to sleep well, to drink responsibly, to not smoke, to avoid high stress situations, and most of all, to be physically active. ‘Cardio’, the aptly titled subset of fitness training, is synonymous with positive heart health and is widely seen as an infallible means of protecting yourself from cardiac issues.
So, it should be straightforward, right?
If only it was.
While exercise is generally beneficial, it’s no secret that different physical activity impacts your body in different ways. While engaged in ‘Cardio’ these differences are primarily determined by how hard you’re pushing your heart, and for how long. Sometimes your main aim is sustained physical activity, meaning you need to pace yourself and keep your heart rate low and even. Other times significantly raising your heart rate for short periods of time is required to build stamina or burn fat. Whatever the health-related goals of your training are, they would be most effectively achieved if you could target the ideal heart rate zones for each goal. Given this, the most accurate way to measure the data required is by monitoring your cardiac activity in real time as you work out.
Fortunately, there’s a few devices out there that do exactly this. That means you have some choice, so how do you know which one to pick, which one is best suited to your needs.
First off, it’s important to understand how the devices work. Most major heart health monitors use one of two sensors to record your heart activity.
SENSOR SELECTION: THE TECHNOLOGY BEHIND ECG MONITORING
PPG (photoplethysmography) sensors use optical or light-based technology to sense the rate at which blood flows through your veins, a metric which is directly correlated to the pumping action of the cardiac muscles.
Many wearable devices like watches and fitness bands depend on optical technology. Although they’re convenient to use and wear, the readings may not be as accurate as the data derived from chest electrodes (explained below), as they are often displaced during exercise.
ECG (electrocardiography) sensors measure the small electrical signals that control the heart muscles, allowing them to expand and contract effectively. Chest strap devices, ECG patches, medical grade 12 lead ECGs, and stress tests use electrodes to measure and record these impulses. This is proven to be more accurate and dependable, especially when it is used to collect heart rate data while exercising.
With this fundamental knowledge acquired, we can now assess the different types of devices.
5. WRIST READY! – WATCHES & FITNESS BANDS
Examples – Apple Watch (series 4 to 7), Samsung Galaxy Watch 3 & Active2, Garmin, and Withings Move ECG
Perhaps the most well known devices on the list, you’re likely to know about these products whether or not you were previously interested in either fitness or monitoring your heart health. Smartwatches that provide ECGs are gaining popularity because of their sleek features and the convenience of simply snapping them on your wrist.
Type of sensor used – PPG or optical monitoring device.
Pros – These devices record your heart rhythm and can alert you if they detect an abnormal rhythm like atrial fibrillation or afib. Most watches have a built-in sensor that takes a spot reading of your heart rate if you press a button or if the sensor is pressed against your skin.
“Afib can come and go, as can conditions that affect the rhythm of your heart. That means having a device that can take spot readings at any time makes it a hugely powerful health tool to have at your disposal,” said Dr Conor Heneghan, Director of Research Algorithms at Fitbit.
Cons – Wrist wearable devices often have poor signal quality for a number of reasons including the distance of the sensor from the heart. They are also usually unable to continuously record ECG readings at rest or while exercising.
For most of us, music and exercise go hand in hand. We all have a favourite workout playlist that gets us moving. Combining the best features of smartwatches and sports headphones, these devices mean you can now monitor your heart rate through your earpiece!
Type of sensor – PPG or optical monitoring devices
Pros – Your ear is relatively stable, with very limited movement even when you are actively exercising. Additionally, consumers are usually already comfortable using earbuds for phone calls, work, or even watching a show on Netflix. It is non-invasive, un-obtrusive, and provides fairly accurate heart rate readings.
Cons – The shape and size of the ear is not universal, so it may prove difficult to get a fit good enough to capture the readings with a high level of accuracy. Beyond this, wearing a device in your ear all day may get uncomfortable, so recording over longer time periods is made difficult.
3. KEEP YOUR CLOTHES ON! – TEXTILE ELECTRODES FOR ECG MONITORING
Example – Hexoskin
Imagine being able to get a continuous 1-lead ECG with your Heart Rate, Heart Rate Variability (HRV) for stress monitoring, Heart Rate Zones, and Heart Rate Recovery just by pulling on a shirt! Clothing (ref. link) based ECG monitors with dry electrodes are adding new options to the field of wearable medical devices.
“Smart clothing is the next evolution for wearable technology, and it has enormous potential for health and medical applications,” says Josh Rose, VP, R&DS (ref. link), IQVIA.
Type of sensor – ECG monitoring devices
Pros – Smart textiles can offer seamless sensors without bulky devices or wires, making them a comfortable and user-friendly option for continuous monitoring. All you have to do is put on the shirt, and the sensors handle the rest!
Cons – Their cost and durability may be barriers that limit the use of smart textiles to only elite athletes.
2. STICK SENSORS – ECG CHEST PATCHES
Examples – SanketLife, Ziopatch,Vitalconnect, Monitra healthcare, and Ten3t.
Sticky ECG Chest patches were born from the innovative engineering that produced miniaturised medical devices to provide cardiac monitors for ambulatory use.
Type of sensor – ECG monitoring devices that includes sticky patches containing the electrodes.
Pros – This “on-body” device can be worn for extended periods of time (days to weeks) to monitor your heart rate continuously. They have overcome the limitations of other medical-grade ECG devices like multi-lead 24-/48-h Holter monitors and event recorders.
Cons – The sticker-and-lead-based devices require a physician/cardiologist to apply the disposable patches in the correct locations, and you may need to be clean shaven to make sure the patches stick to the skin properly. Similarly, because it is stuck atop the chest it may be uncomfortable for women who have to wear it all day. The stickers also often fall off due to sweat, making them difficult to use while exercising. You can’t get real-time feedback because the data is usually not live-streamed, it is downloaded and viewed offline by doctors.
1. HEART CENTRIC – CHEST STRAP ECG DEVICES
Saving the best for last, when you need an accurate device that can detect cardiac arrhythmias and fluctuations in heart rate through continuous monitoring, chest strap ECG devices are just the answer!
Type of sensor – ECG monitoring device
Pros – The chest strap has been around for nearly 40 years and has been studied extensively, making it the gold standard for remote ECG monitoring. It is also reliable, durable and comfortable. This means that people tend to wear it over long periods while maintaining their normal activity levels, at rest or while exercising. As a result, it is not only easier to detect abnormal heart rhythms with such a device, but you are also more likely to discover triggers for sporadic conditions like Afib.
Cons – Placement is everything. You have to secure the chest strap exactly as instructed to get accurate readings.
Example:
The Monitor changes things up by having you wear the fitness tracker directly over your heart, providing continuous ECG monitoring that keeps you aware of your heart health and strain in real-time.
Because it’s on your chest, it also provides more accurate measurements of your breathing rate, determining how much effort you’re expending accordingly. It is suitable for all sports, even swimming — thanks to its IP67 waterproof rating.
The device will vibrate to immediately give you feedback if you go past your pre-set thresholds that are determined by your respiratory rate and cardiac strain.
With so many options available, it’s understandable that choosing the right device can get confusing. Beyond the research provided above, here are a few guidelines you can use to help you decide when you are looking for a SMART heart monitor.
Go beyond just measuring your heart rate and get the best results from your investment!
Does it measure heart rhythms at rest as well as during exercise?
Does it offer continuous, real-time ECG monitoring?
Does it give alerts if it detects an abnormal heart rhythm?
Does it share reports remotely with your healthcare provider?
Does it give you information about heart strain and heart rate variability?
Is the technology it uses affected by movement during exercise?
Is the device comfortable and convenient to wear?
Is it easy to use, and is it compatible with your other training and fitness equipment?
Is the data it provides accurate enough for the type of heart activity you want to monitor?
If you want a dependable, accurate and comprehensive way to monitor your improve heart health, check out the Monitor.
Frequently Asked Questions Heart Rate Monitor :
1. What is a normal heart rate?
Your resting heart rate or normal heart rate depends on a number of factors including your overall health and your age. The normal resting heart rate for adults ranges from 60 to 100 beats per minute (Source: American Heart Association (AHA). Some people can have a resting heart rate that is lower than 60 beats per minute and it is still considered normal. They might be athletes or people taking certain medications such as beta-blockers.
2. What are heart rate monitoring techniques?
Heart rate monitoring techniques include manual methods such as checking the pulse at your wrist or neck or determining your pulse with a stethoscope. You can also choose heart rate monitors such as the devices mentioned in this blog.
3. How do you determine which heart rate monitor is right for you?
The selection of heart rate monitors depends on the monitor type and features that you require. You will find heart rate monitors with sensors that are located on a chest strap or the wrist. Chest strap monitors are recommended for anyone considering heart-rate zone training.
4. Which is the quickest way to accurately determine your heart rate?
To quickly determine your heart or pulse rate accurately, you can feel the radial pulse on the artery of your wrist that is in line with your thumb. Use the tips of your index and middle fingers over the artery. Take a 60-second count of your heartbeat by pressing lightly. (Source: CDC)
5. How do heart rate monitors work?
Most of the monitors that track your heart rate use photoplethysmography or PPG. These sensors use optical or light-based technology. Technically, the term PPG signifies shining light into your skin and measuring the amount of light that is scattered by blood flow. ECG (electrocardiography) sensors track electrical signals that control the heart muscles.
Frequently Asked Questions Heart Rate Monitor :
