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November 26, 2022
Atrial Fibrillation: What Are the Activities You Must Avoid With Afib?

Being diagnosed with atrial fibrillation (AFib) is generally followed by a range of emotions and questions. You may start wondering about the severity of your condition and prognosis. You may even experience emotional stress, including uncertainty, fear, and anxiety. However, the good part is that although AFib is a long-term condition, you can continue to lead a long and healthy life if it’s managed correctly. There are several steps you can take to manage AFib, lower your risk of stroke, and relieve any worries you may have.

4 Things To Avoid In the Case of AFib

Life with atrial fibrillation has its own challenges. But with the right care and lifestyle changes, you can stay active and energetic. Here are a few things you can avoid to protect your heart and help you feel your best.

1. Foods and Drinks to Avoid

Avoiding food and drink that can directly trigger symptoms and raise the risk of AFib is one of the best ways to manage it.

  • Alcohol

Even small to moderate amounts of alcohol can trigger atrial fibrillation, so alcohol should be completely avoided in patients with AFib. Swap alcoholic beverages for low-calorie options. In addition, people with AFib are more likely to experience increased vagal activity after alcohol consumption, which can eventually lead to transient atrial fibrillation episodes. Vagal tone is the level of activity of the vagus nerve, a long nerve running from the brain stem through the neck and below, and it affects various organs, including the heart.

  • Salt

High salt intake can trigger episodes of AFib. It is believed that high salt intake increases water retention and causing excessive atrial stretching that leads to AFib. Salt intake should be limited to 1500-2000 mg/day. Switching to salt alternatives and cooking fresh food is a good way of avoiding excessive salt intake.

  • Excess Caffeine

Limiting your daily intake of caffeine is typically advisable in the case of AFib. Limit coffee intake to 1-2 cups (up to 300 mg) a day. Caffeinated drinks like coffee and tea can cause irregular heartbeats (ref. link). However, there is not much evidence that caffeine can trigger episodes of AFib. If a person thinks caffeine could be a personal trigger, avoiding caffeinated foods and drinks should be a good idea. 

  • Red Meat

Red meats – such as beef and lamb – contain more saturated fats than white meat. Saturated fats can raise cholesterol levels, leading to AFib. Substitute red meat for white meat or plant-based protein to lower cholesterol levels.

  • Sugar

Avoid food and drinks that contain large amounts of sugar as they are likely to trigger AFib episodes. Excessive sugar increases the risk of heart diseases.

  • Gluten

Gluten is a structural protein found in grains like wheat, rye, and barley. Eating food rich in gluten (such as bread, pasta, condiments, and many packaged foods) can increase inflammation of arteries (ref. link), subsequently leading to an increase in AFib episodes. 

  • Tyramine

Aged cheeses like cheddar, parmesan, and gorgonzola, as well as pepperoni, salami, soybean, and snow peas, are found to contain tyramine. Tyramine is capable of raising blood pressure and eventually triggering AFib.

  • Processed foods

Processed foods, such as ready-to-eat meals or sausages, tend to contain large quantities of salt and preservatives. It is advised to limit the intake to avoid episodes of Afib (ref. link).

2. Quit Smoking

  • Quit smoking to boost your odds of living a healthier and more active life with AFib. Smoking increases your risk of stroke.
  • Carbon Monoxide, found in cigarette smoke, is known to cause cardiac arrhythmias (or irregular heartbeat).
  • Cigarette smoking can induce coronary artery disease and chronic obstructive pulmonary disease, which also might lead to arrhythmia independently.
  • According to research conducted in 2018, it was found that smoking was associated with a 15 percent increased risk of AFib.
  • Another study (ref. link) found that cigarette smoking was linked to 40 percent increased odds of AFib development in women.

3. Exercises To Avoid with AFib

Mild- or moderate-intensity exercise is typically protective; however, intense exercise typically carries a higher risk of atrial fibrillation.

  • If you have not exercised in a while, you do not want to start with intense, high-impact exercise. Ease your way into an exercise routine and gradually increase the length and intensity of your workouts.
  • Try to avoid exercises associated with a higher risk of injury, such as skiing or outdoor biking. Many blood thinner medications advised in AFib treatment may make you bleed more heavily when you are injured.
  • If you plan to lift weights, consult your doctor about how much weight is safe for you to lift. Lifting too much weight can put a lot of strain on your heart.
  • To progressively build strength and endurance, try swimming, walking, cycling, and yoga.
  • Build up to about 30 minutes of physical activity at least five days a week, or about 2.5 hours of mild to moderate exercise each week.
  • It is a good idea to keep track of your pulse rate while exercising. Consult your doctor about the acceptable heart rate range.

4. Avoid Stress

Stress can be a major contributor to heart rhythm disorders (ref. link), including atrial fibrillation. Stress and anxiety can worsen your atrial fibrillation symptoms. Some of the stress management ideas are:

  • Meditation
  • Yoga
  • A healthy diet
  • Support from family and friends
  • Relaxation techniques
  • Regular physical activity
  • Adopting a positive attitude

Bottom Line

AFib is a long-term medical condition, the severity of which changes over time. But there are a few things you can do to manage this condition effectively. Diet can help lower the risk factors that cause AFib and, in some cases, reduce its symptoms. 

Switching to a Mediterranean diet (ref. link) or a plant-based diet with plenty of fruits, vegetables, and unsaturated fats may benefit overall heart health and reduce the risk of a heart stroke. Other changes that may help improve AFib includes doing moderate exercise, getting adequate sleep, quitting smoking, and prioritising time to relax and reduce stress.

If you have already been diagnosed with AFib, awareness of your health and of the situations that may potentially trigger an episode plays an essential role in controlling the symptoms.

Finally, the best way to ensure your heart stays healthy is by monitoring it. You can keep tabs your heart health using our revolutionary Frontier X2 heart monitoring device.

 

Frequently Asked Questions :

What activities can trigger AFib?

The most common Afib triggering activities are:

  • Poor quality sleep
  • Intake of Alcohol
  • Excessive Caffeine
  • Extreme exercise
  • Dehydration
  • Anxiety


Can you do normal activities with AFib?

You can exercise as long as your heart rate is under control, you are stable on your treatment, and are feeling well.

Does laying down make AFib worse?

Sleeping is a known trigger for atrial fibrillation (AF) and is believed to be driven by high vagal nervous movements and obstructive sleep apnea.

Does AFib make you tired and weak?

Apart from primary symptoms, other symptoms you may experience if you have atrial fibrillation are tiredness and being less able to exercise.

What can worsen atrial fibrillation?

Drinking excessive amounts of alcohol, excessive intake of caffeine, and being overweight may each worsen AFib

 

Other Heart Health Topics To Explore:

AFib Triggers | Low Carb Diet | AFib Risk Factors | Mental Stress | Heart Attack Causes | Acid Reflux |  Increased Heart Rate | Heart Rate Monitor | Arrhythmia Causes | Heart Palpitations

Frontier X2:

Smart Heart ECG Monitor in USA | ECG Machine Price in India | Best Heart Rate Monitor UK

Read More

November 23, 2022
How Does Atrial Fibrillation Impact Your Daily Life?

Atrial fibrillation is a chronic, usually progressive condition that causes frequent, recurrent episodes in patients throughout their lifetimes. A patient with AFib is more likely to experience potentially fatal consequences such as a stroke, heart attack, or heart failure. 

As per a study (ref. link), up to 47% of AFib patients say their quality of life has decreased, 25% say their daily routines have been disrupted, and 19% say their functional status has been compromised. Caring for individuals with AFib can be demanding because it significantly disrupts carers’ daily lives, causing schedule conflicts and financial strain.

These issues can develop due to passive blood flow and diminished pumping action. While some AFib sufferers show no symptoms, others report various symptoms. AFib raises the chance of developing heart conditions, including stroke. You run an increased chance of developing further cardiac rhythm abnormalities if you have AFib.

Atrial Fibrillation Diagnosis

Even though AFib is a chronic illness, you can still live a long and active life with proper management of the disease. You can take several actions to manage your condition, reduce your risk of stroke, and ease any anxieties you might have. These consist of the following:

  • Educating yourself on your ailment, Atrial Fibrillation symptoms & signs, causes, and remedies
  • Maximising your network of supporters (including those close to you and your healthcare team)
  • Hearing from other people who have AF.


Setting Heart Health Objectives

Along with beginning your treatment programme, lifestyle adjustments can help you feel better, control your AF, and reduce your risk of consequences like stroke or heart failure. You can achieve the lifestyle changes you wish to make by setting goals. Make sure your objectives are both attainable and realistic. Your chances of success are higher if you:

  • Decide on a goal that is very important to you and put it in writing.
  • Organise your strategy for achieving the objective.
  • Obtain assistance from those around you.
  • Think of ways to overcome obstacles and increase your confidence.


What Effects Does AFib Have on Relatives?

3% of geriatric patients (ref. link) and 80% of stroke patients need caregiver support, which can include checking for bleeding symptoms or opening medication packages, among other things.

The daily lives of caregivers of AFib patients undergo significant changes, including schedule disruptions, financial strain, a lack of family support, and health issues. The caregiver stress may result in less effective patient care, psychological and physical exhaustion, and poor patient outcomes. By the third month of recovery, more than 40% of stroke patients receiving treatment require further assistance (ref. link). 

What is the Effect of Stroke on Quality of Life?

One of the worst possible effects of AFib (ref. link) is stroke, which can seriously affect one’s ability to function physically, mentally, and socially. Paralysis, sadness, personality changes, communication issues, anxiety, memory loss, and cognitive impairment are major drawbacks following a stroke.

A second stroke will occur in 30% of people who have had a stroke (ref. link), and the risk is roughly nine times higher than the risk of stroke in the general population. Patients with AFib often experience more severe and debilitating strokes than people without the illness.

Maintaining Healthy Connections

People close to you will probably feel the effects of an AFib diagnosis. It’s typical for family members and close friends to experience fear or anxiety in the wake of your AFib diagnosis. It can be challenging for those around you to comprehend what you’re going through because AFib frequently has no obvious, visible symptoms. This could cause resentment and dissatisfaction. Because of this, it’s crucial to have strong communication with your family.

Having frank and open discussions might help you feel less stressed. No one should be left out of these discussions, not even kids. 

Advice on effective communication

  • Select a time when there won’t be any interruptions to discuss your illness with your family.
  • Positively express your emotions using “I” statements rather than “you” comments.
  • Seek assistance
  • Make a list of inquiries.


Intimacy and Sex

Following an AFib diagnosis, people frequently have a lot of anxiety about intimacy and sexual interactions. People with AFib avoid having sex because it may create heart palpitations. The partners of people with AFib frequently worry that having sex would harm their loved one’s health. This may cause people to lose interest in or confidence in engaging in sexual activity, which would be detrimental to their relationship.

In addition, people with atrial fibrillation may suffer from physical conditions like erectile dysfunction occasionally. As per a research report, the overall prevalence of erectile dysfunction among AFib patients is 57% (ref. link). Some drugs used to treat AFib may also lead to issues. 

However, like other forms of exercise, having sex is healthy for your heart and overall health. Hormones like Endorphins that are released during sex can counter depression and anxiety (ref. link), both of which increase the risk of heart disease. If you’re having problems with your sex life, go to your doctor, as they might be able to change your prescription or discover other ways to help.

Atrial Fibrillation and Fitness

Initially diagnosed with AF, you might have been concerned that working out might cause an episode or exacerbate your disease. In actuality, exercise is crucial to your long-term health and welfare. Routine exercise

  • Lowers the risk of a stroke
  • Minimises AFib symptoms
  • Can gradually drop your resting heart rate
  • Lowers your risk of developing other heart diseases
  • Enables you to control your weight
  • Increases your well-being and mood.


Muscular and Skeletal Systems

You could develop fluid retention in your feet, ankles, and legs if you have AFib. Common symptoms include irritation and muscle weakness when performing previously ordinary tasks. The effects of AFib may generally impair your capacity for activity.

 

Everyone has a unique AFib experience. While some people manage the illness effectively, receiving an AFib diagnosis can be extremely distressing for some people, leaving them with feelings of lack of confidence, worry, and perhaps even melancholy. Following the above-mentioned steps can assist control your AF.

Keep a track of your heart activities using the Frontier X2 ECG fitness tracker, so you can maintain a healthy heart and understand activities that cause fluctuations in your heart rate.

Frequently Asked Questions on Impact of Atrial Fibrillation :


How does arrhythmia affect your daily life? 

Arrhythmia can affect one’s daily life as it can make you feel weak, chest pain, shortness of breath, loss of energy. 

What are the consequences of atrial fibrillation? 

Atrial fibrillation can lead to a reduced blood pressure, lower exercise capacity and cardiovascular conditions that may lead to a heart failure.

Can you live a normal life with atrial fib?

With proper treatment and medical supervision, it is possible for individuals to live a normal and active life (ref. link).

Does AFib make you feel tired? 

If you are suffering from atrial fibrillation you may feel weak, fatigued, light headed and unable to exercise as per normal capacity. 

How does atrial fibrillation make you feel?

Atrial fibrillation can make you tired, dizzy and short of breath. You might also experience heart palpitations, fluttering or irregular heartbeat. 

Other Heart Health Topics To Explore:

Heart Palpitations After Eating | Acid Reflux | | Increased Heart Rate | Healthy Heart Diet | Heart Arrhythmia | Heart Palpitation | Running Heart Rate Zones | Low Heart Rate | Heart Rate Monitors

Frontier X2:

Smart Heart ECG Monitor in USA | ECG Machine Price in India | Best Heart Rate Monitor UK

Read More

November 23, 2022
10 Ways to Lower Your Heart Rate

Heart rate is the rate at which your heart beats per minute and is calculated by assessing the number of contractions the heart produces in that time. Most healthy adults have a heart rate that lies within the range of 60 to 100 heartbeats per minute. Dehydration, lack of body movement, poor dietary choices, doses of stimulants, insomnia, and psychological stress can be classified as threats to the heart rate.

How to Measure Your Heart Rate?

Gently press your index and middle fingers to the underside of your other wrist, exactly underneath your thumb. You will experience a steady beating of your pulse. Now go ahead and count the number of beats in a minute. Repeat to cross-check your measurement.

For greater accuracy, checking your pulse right after you wake up helps avoid the effect of external factors on your resting heart rate.

10 Ways to Lower Your Heart Rate


Exercise

Regular exercise is an easy and effective way to maintain a good heart rate. A Meta-Analysis conducted in 2018 shows that training your body to exercise daily lowers your resting heart rate. Although any body movement that gets you moving should do the trick, paramedics recommend yoga and endurance training as the most effective.

Exercising enhances your muscles’ ability to utilize the oxygen in your blood, reducing the need for your heart to pump excessive blood to your muscles. Additionally, it helps to reduce the release of stress hormones that put additional strain on the heart.

Stay Hydrated

A dehydrated body works harder than usual to maintain a steady blood flow in the system. A study conducted in 2017 discovered that drinking 335 milliliters of water per day could significantly lower your heart rate for 30 minutes. Besides water, consuming a fair amount of low-fat milk products, fruits, and vegetables throughout the day lowers your heart rate.

A well-hydrated body pumps blood more efficiently, reducing the stress applied to your muscles. This ensures that the heart is not under pressure to compensate for the shortage of healthy circulation.

Limit Stimulants

Stimulants are suspected of playing an active role in dehydration, which adds to your heart’s workload. Evidence proves that increased intake of caffeine results in dehydration. Coffee also directly affects the oversupply of Epinephrine – commonly called adrenaline – which mildly paces up the heart rate.

Follow a Balanced Diet

Maintaining a nutritious diet improves the heart rate and enhances its functioning. Fruits, vegetables, foods rich in lean proteins, and whole grains all lower the heart rate immensely. Nutritious supplements ample in antioxidants and healthy fats apply less strain on the heart.

Omega-3 fatty acids, polyphenols, tannins, vitamin A, dietary fiber, and vitamin C are nutrients that keep the heart rate under control. A study in 2021 reports that the intake of antioxidant alpha-lipoic acid efficiently reduces blood pressure. As blood pressure directly affects the heart rate, it controls the strain on the heart and reduces the heart rate.

Limit Sodium Intake

High sodium intake makes your blood vessels stiff and narrow, forcing your heart to pump blood that much faster. Consequently, the heart is under pressure to deliver and circulate blood to your entire body.

Avoid eating processed food items, meats, frozen dinners, hot dogs, and canned vegetables that contain excess salt. Start paying attention to the sodium content on the labels.

Get Enough Sleep

Insufficient sleep contributes to stress experienced by your whole body, including your heart. A study uncovered that straying from your pre-set bedtimes can increase your resting heart rate.

The inactivity of your eyes in sleep stabilizes breathing, slows the heart rate, and shows a drop in blood pressure. This time off is a break for your body to recover from the strain in the daytime. Deprivation of this much-needed Non-Rapid Eye Movement can lead to a severe chronic lack of sleep. It increases the resting heart rate and is a threat to your health.

Resolve Stress

Work stress, worry about a loved one, or financial setbacks can all play a role in causing the body to work harder just to maintain a healthy rhythm. Your brain triggers a release of adrenaline in a stressful situation. Adrenaline results in rapid breathing, higher heart rate, and increased blood pressure. This forces your body into a “flight or fight” response.

Stressful situations cannot always be taken care of independently. Mental health concerns such as grief, loss, and traumatic experiences keep people from coping with their day-to-day responsibilities. Neglecting these psychological concerns puts the body in constant stress and agitation.

Anxiety, a psychological illness, triggers the reaction of the autonomic nervous system. Unease in a situation causes your heart rate to experience a sudden rise. Furthermore, stress can also impair the body’s ability to heal and slow down the heart’s ability to recover from minor trauma.

Go Outdoors

A visual shift in the environment can improve your heart rate. A 2018 study states that, for city dwellers, detaching from their everyday surroundings can effectively lower their heart rate by eliminating the constant reminders of factors that trigger psychological stress. Take a trip to a peaceful park or breathing space. Your brain registers the change in the surroundings and responds to it positively. Here’s how.

Exposure to fresh air boosts oxygen levels in the brain. This increases the release of serotonin — known as the “happy” chemical — in your body and uplifts your mood.

Relaxation Techniques

Relaxation techniques include meditation, massage, yoga, aromatherapy, music, and art therapy. These positively affect your stress levels and lower your heart rate. Research is in progress to determine whether heart rates are as affected by the practice of mind relaxation techniques as they are by psychological well-being.

Heart rate is prone to be affected by numerous factors, including a poor diet, psychological roadblocks, and physical health issues. It must be your priority to get your heart rate under control before it elevates to heart disease. Now is the best time to incorporate a healthy lifestyle and maintain a steady heart rate.

Finally, as you take the steps to lower your heart rate, monitoring it and other metrics can really help you take charge of your cardiac health. Buy the Frontier X2, a revolutionary heart monitoring device, and change your heart health forever!

 

Frequently Asked Questions on Lower Heart Rate :


How can I quickly lower my heart rate?

Expanding your aortic pressure will lower your heart rate, try closing your mouth and nose and raise the pressure in your chest like you’re stifling a sneeze. Now breathe in for 5-8 seconds, hold that breath for 3-5 seconds, then exhale slowly. Repeat this process multiple times, however, if you ever feel palpitations, it is always advised to consult a doctor.

Should I go to the ER if my heart rate is over 100?

Yes, a heartbeat that’s faster than 100, also called tachycardia, and one must visit a doctor.

Is a heart rate of 110 OK?

The normal range of your heart rate should be between 60 to 100 beats per minute when you’re not active. Anything above and below this range is a reason for concern and should immediately consult a doctor.

What is the high heart rate for a woman?

A heart rate above 100 beats per minute at rest may mean a dangerous health condition.

What causes the heart rate to go up?

The heart rate may increase due to several reasons such as stress, exercise, or even too much alcohol or caffeine.

Other Heart Health Topics To Explore:

How to Improve Heart Health | Low Carb Diet | Normal Resting Heart Rate |  Best Heart Rate Monitor | Irregular Heartbeat | Paroxysmal Atrial Fibrillation | Post Covid Fatigue | Endurance Training | Silent Heart Attack

Frontier X2:

Smart Heart ECG Monitor in USA | ECG Machine Price in India | Best Heart Rate Monitor UK

Read More

November 15, 2022
Athlete’s Heart: The cardiac biomarkers that point to damage sustained during endurance training

WHAT IS ATHLETE’S HEART?

In simple terms, this is a syndrome afflicting athlete’s that refers to an increase in cardiac mass due to systematic endurance training. This article will look at the precise manner in which this syndrome develops, considering the most significant implications.

THE CARDIAC BIOMARKERS

Sports that require sustained elevations in cardiac work – like marathons, rowing, swimming, cycling – naturally require prolonged/chronic endurance training from their athlete’s. This imposes a higher hemodynamic demand on the heart that alters the loading condition of the heart(1). One may observe structural changes such as enlarged left ventricle and right ventricle volumes, increased left ventricle wall thickness, or higher cardiac mass with increased left atrial size. Although highly trained athletes tend to adapt to these structural deformations, when these conditions are paired with a preserved left ventricular ejection fraction (ref. link), they are associated with poor cardiac prognosis in the general population. This adaptation that has become typical amongst highly trained athlete’s was aptly named Athlete’s Heart.

The factor of concern regarding this topic is that these structural cardiac adaptations in athletes do not completely regress to normal levels even several years after retirement from competitive strength training for endurance(10).

The most commonly observed structural and functional alterations in the physiology of endurance athletes tend to be in cardiac and renal regions. Serologic markers that are indicators of cardiac damage – like cardiac troponin, creatine kinase MB, and B-type natriuretic peptide –have been documented to be elevated in up to 50% of participants during and after marathons and other extreme endurance activities.

THE RENAL BIOMARKERS

In addition to cardiac damage, transient renal dysfunction has also been correlated with extreme muscular endurance training as it can cause volume depletion and diminished renal filtration, and increased levels of serum urea nitrogen, serum creatinine, and cystatin C. Increased levels of these cardiac biomarkers is an indication of myocardial cell damage in any endurance athlete. However, the significance of the elevated cardiac biomarkers is not 100% certain, and some argue that these may be entirely benign increases resulting from cardiovascular adaptations to long-term endurance training (2-5).

In our article titled ‘Endurance Training: The Best Heart Health Drug There Is? (ref. link)’, we discuss informative statistics regarding increased cardiac output during endurance training. One should consider these statistics and the fact that some individuals may be prone to developing chronic structural changes over time that occur due to the recurrent volume overload and excessive cardiac strain. These abnormalities are often asymptomatic and develop over many years, but they might predispose you to serious arrhythmias such as atrial fibrillation and/or ventricular arrhythmias.

 
Other Heart Health Topics To Explore:

Heart Health | Running Heart Rate | Increased Heart rate | Irregular Heartbeat causes | AFib and Heart | Atrial Fibrillation | Endurance Training |  Heart Rate Monitors | Exercise for Heart Health | Resting Heart Rate

Frontier X2:

Smart Heart ECG Monitor in USA | ECG Machine Price in India | Best Heart Rate Monitor UK

Read More

November 11, 2022
How Does Stress Affect Heart Health?

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

  1. 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. 
  2. 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. 
  3. 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. 
  4. 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.
  5. 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: 

  1. 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.
  2. 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.
  3. 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.
  4. Manage Your Anger
    It can be challenging to remain cool at all times, but strive to control your anger.
  5. Get some exercise
    It is often seen that physical activity can help in reducing stress that can cause you to become angry
  6. 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.
  7. Use humor to release tension
  8. 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. 

 

Other Heart Health Topics To Explore:

AFib Risk Factors | Heart Attack causes | Wearable ECG Monitor | Heart Palpitations After Eating | Heart Rate While Running | Mental Stress | Heart Attack Symptoms | Heart Palpitations Causes | Increased Heart Rate | Healthy Heart Tips

Frontier X2:

Smart Heart ECG Monitor in USA | ECG Machine Price in India | Best Heart Rate Monitor UK

Read More

November 4, 2022
Wearable Technology, now with ECG – Apple Watch Series 7 vs Frontier X2

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.

 

Other Heart Health Topics To Explore:

Resting Heart Rate | Signs of Heart Attack | Atrial Fibrillation Treatment | Cardiovascular Disease | Heart Rate During Exercise | ECG Monitor | Heart Healthy Tips | Arrhythmia Symptoms | Reasons for Heart Palpitations | Heart Rate Zones

Frontier X2:

Smart Heart ECG Monitor in USA | ECG Machine Price in India | Best Heart Rate Monitor UK

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September 20, 2022
Benefits of Measuring Continuous Heart Rate While Cycling

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 rate is 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 normal resting 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.

Zone      Maximum Heart Rate    
Zone 1 50-60%
Zone 2 60-70%
Zone 3 70-80%
Zone 4 80-90%
Zone 5 90-100%


How Does Cycling Benefit Your Heart?

Cycling and cardiovascular health go hand in hand. Here are the many ways cycling benefits your heart health,

  • Ensures muscular flexibility and strength.
  • Helps improve your cardiovascular fitness.
  • Improves your mood and reduces anxiety.
  • 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.

Other Heart Health Topics To Explore:

Heart Rate Zones | Resting Heart Rate | Signs of Heart Attack |Silent heart attack | Heart Rate During Exercise | Best ECG Monitor.| Healthy Heart Exercise | Yoga for Heart Health | Long Covid Symptoms

Frontier X2:

Smart Heart ECG Monitor in USA | ECG Machine Price in India | Best Heart Rate Monitor UK

Read More

August 23, 2022
The 5 Best Devices to Monitor Heart Health

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.

4. HEAR YOUR PULSE! – INNER EAR DEVICES

Examples – LG’s Heart Rate Monitor Earphone, Amazfit PowerBuds, Bose SoundSport Pulse, and Phillips Sports Headphones

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. 

Other Heart Health Topics To Explore:

Heart Palpitations | Running Heart Rate Zones | Low Heart Rate | Heart Rate Monitor | Mental Stress | Heart Attack Symptoms | Heart Palpitations Causes | Increased Heart rate | Heart Health | Cardiac Arrhythmia

Frontier X2:

Smart Heart ECG Monitor in USA | ECG Machine Price in India | Best Heart Rate Monitor UK

Read More

April 8, 2022
5 Ways to Crush Your Marathon Goals

There’s nothing quite like the exhilaration of running a marathon. Cheering crowds, the blood pumping in your ears, and adrenaline coursing through your veins as you race to the finish line.

Those few hours are a testament to the weeks and months of training and hard work you put in before the BIG DAY!

It’s not surprising that 1.1 million runners complete a marathon each year. However, according to data from the International Institute for Race Medicine (ref. link) (IIRM), only 0.01 per cent of the world’s population routinely takes up this running challenge.

Marathon training workouts are notoriously challenging, but those who compete have several motivators to push them. Whether you are running for charity, to keep up your health goals or simply because you love running, the thrill of the challenge and the personal victory from achieving such a high goal can certainly inspire marathon runners to push through the pain!

As marathon season kicks off this year, here are a few tips to boost your performance.


IT’S ALL IN THE MIND!

As race day gets closer and closer, the miles start piling up. The long runs get longer each day and nervousness sets in. No matter how confident you are in your marathon training, you may ask yourself – Am I ready? Have I done enough?

Runners know that getting ready for a race takes more than just marathon training and strength training. When working towards crushing your goals, it’s equally important to develop a running mindset alongside completing your endurance and marathon strength training! Mental toughness in fitness (ref. link) needs the right mindset and strategy to stay focused and relaxed to get the most out of your marathon workouts.

It is perfectly natural to feel nervous before and during a big race. Runners have been known to lose steam even midway through a race. However, a 2014 study showed that self-talk keeps exhaustion at bay while motivating you to push forward and boosting your endurance.

LISTEN TO YOUR BODY.

Whilst you may feel the drive to push through any pain, don’t forget to listen to your body. Look out for any injuries sustained and make sure that they’re treated immediately to avoid further damage. The RICE method (ref. link) is a popular, go-to approach because of its simplicity.

Rest: First, take the weight off the injury by sitting or lying down.

Ice: Apply the ice for at least 15 minutes (maximum 20 minutes) and then leave it at least 45 minutes before re-applying to avoid any chance of frostbite. Do this about 5 times throughout the day.

Compression: Compress the area using an elastic bandage, wrapped tightly enough to provide support but not limit movement.

Elevation: Raise the injured limb above heart level to reduce the swelling.


SLOW DOWN TO SPEED UP.

In the week leading up to a race, tweak your marathon training schedule to decrease your running volume so that you prep your body before the big day. Studies have shown that when runners taper or reduce their training load in the weeks before race day, it helps them recover from the weeks of high-volume, high-intensity training used to enhance performance during the race itself.

Sleep is an important factor for recovery at any time in your marathon training plan, but it should be prioritised even more during the week before race day. Try and get at least 8 hours of sound sleep every night.


LOAD UP ON THE CARBS.

Studies show that during intense, continuous endurance exercise, the glycogen or energy stored in your muscles is depleted after about 90 minutes. Carb-loading involves eating more carbs at every meal and snacks 5-7 days before your race so that your muscles have plenty of energy stored on race day. Then, on race day, try and eat an easily digestible meal high in carbs and low in fibre.


KEEP AN EYE ON YOUR HEART

Although regular exercise contributes to many well-established long-term health benefits, vigorous exercise is also associated with a transient increase in the risk of heart events. Studies conducted by the American Heart Association (ref. link) evaluated the rate at which cardiac events occurred during high-intensity exercises like marathons. They showed that 50% of these events took place in the last mile of the race, and among participants in triathlons, almost 40% of cardiac events occurred in first-time participants. During training for high-intensity,multi-hour endurance exercises like marathons, individuals may often experience cardiac strain. Their heart enzymes like troponin and B-type natriuretic peptide (BNP) are elevated and they may have patchy myocardial fibrosis. This sustained load may lead to remodelling of the heart, instigating cardiac conditions like arrhythmias. Therefore, it is essential to be mindful of marathon heart damage.

This year, it is especially important to keep an eye on your heart when returning to Marathon training, because covid induced myocarditis, and myocarditis as an adverse reaction to covid vaccines, may have lingering effects on the health and performance of even seasoned marathon runners.

 

Click here (ref. link) to read our detailed blog about the warning signs of cardiac disease. Our blog on getting back to your marathon exercises after recovering from Covid-19 also gives practical tips for getting back to your fitness routines.

Frequently Asked Questions :


What heart rate should you aim for when training for a marathon?

Running is an exercise that is known to give lasting cardiovascular benefits. However, you will need to determine your target heart rate for running, especially a marathon, based on your age and maximum heart rate. When running a marathon you should train at up to 85%  of your maximum heart rate.


Are running marathons good for your heart?

Research shows that running lowers blood pressure and improves metabolism. As per the Journal of the American College of Cardiology, a positive connection between heart health and running was established among the study participants based on data from 55,000 adults over 15 years. Running has proven to be a heart-healthy activity for most people. 

 

*The information contained in this blog is provided on an as-is basis with no guarantees of completeness, accuracy or usefulness. The content in this blog is not meant to be a substitute for medical advice, diagnosis or treatment. All content is meant for informational purposes only. This blog contains copyright material, the use of which has not been specifically authorised by the copyright owner.

 

Mental Stress | Heart Attack Symptoms | Heart Palpitations Causes | Increased Heart rate | Heart Health | Cardiac Arrhythmia | Heart Palpitations | Running Heart Rate Zones | Low Heart Rate | Best ECG Monitor

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January 21, 2022
Knowing When To Slow Down: Catching Irregular Heartbeats During Exercise

We’ve all been there … the last few steps away from the finish line, the last mile on the exercise bike, the countdown to the end of a great bench press session. You can feel your blood pounding in your ears, the adrenaline rushing through your veins, your racing heartbeat… until it literally skips a beat. And not in a good way.

Knowing When to Slow Down: Catching Irregular Heartbeats during Exercise

The first instinct is to slow down. What if we pushed ourselves too much? Better to be safe than sorry. The news of sudden cardiac deaths in seemingly healthy people, many of them young, who collapsed right in the middle of their workouts, has made everyone a little nervous. These events have us asking some tough questions – how much is too much? Can you hurt your heart by exercising too much?

Does too much exercise cause heart problems? 

Sudden cardiac deaths (ref. link) account for 40–50% of all heart-related deaths and 15–20% of overall mortality. Studies show that men who are not used to intensive exercise are most at risk, while women and regular exercisers have slightly reduced risks. While it seems like the chances of a heart attack during exercise are higher if you suddenly go from couch potato to 5K, cases where high-intensity exercises lead to heart rhythm abnormalities, are the ones we should keep a lookout for.

What happens inside our bodies as we exercise?

Just like any other muscle in your body, as you begin to exercise, your heart will quickly contract and relax and blood circulation will increase. This helps to get oxygen-rich blood to your muscles, faster. As you continue to pick up the pace, the demand for oxygen in the blood will increase. The heart will try and keep up with this demand by increasing the heart rate as well as the force with which the heart muscle contracts. This is why the heart races and body temperature rises as you move your muscles.

That Funny Feeling: What symptoms of heart disease could you experience while exercising? 

If the exercise puts too much strain on your heart, you may experience:

  • Dizziness or lightheadedness
  • Chest pain
  • Shortness of breath
  • Nausea
  • Irregular heartbeat or pulse

It is important that you pay attention to these warning signs, and rest. The most alarming symptom for most people is the uncomfortable sensation of irregular heartbeats or arrhythmias.

Atrial fibrillation is a type of arrhythmia that commonly occurs in older adults with coronary artery disease, valvular disease, or other heart diseases. Studies (ref. link) have shown that they also occur in people who take part in regular endurance exercise. One study estimated that the risk of atrial fibrillation increased by about 16%, and the risk of atrial flutter increased by 42%,  for every 10 years of regular endurance exercise, i.e. if one exercised three or more times per week, for over 30 minutes.

Tennis icon Billie Jean King  (ref. link) and basketball star Larry Bird (ref. link) are prominent examples of star athletes who developed atrial fibrillation when they were still young and active.

The Panic Button: Can too much exercise harm my heart? 

The most common recommendation for people who experience arrhythmias while exercising would be to scale down the duration and intensity of the exercise, but athletes in training or those who work consistently towards their fitness goals are often reluctant to give up on their hard-won stamina.

Although a European study (ref. link) showed that male athletes reported fewer episodes of arrhythmia after reducing their athletic activity; the response was greater in younger athletes (30% reduction in episodes) than in older athletes (11% reduction in episodes).

The Next Step: Running for a Stress Test 

Experiencing atrial fibrillations or heart flutters can be scary, and might prompt you to reschedule your yearly health check-up. A full examination may reveal a stable resting heart rate, normal blood pressure, and no findings on an ECG. The logical next step is to find out if the arrhythmia is stress-induced. Enter the treadmill test!

During a stress test (ref. link), you walk on a treadmill so that you force your heart to work harder, while you step up your activity levels and monitor its performance using an ECG and blood pressure graphs. Doctors would look out for symptoms like shortness of breath, chest pain, excessive sweating and fatigue as well. These changes could point towards coronary artery disease (CAD)  (ref. link) or exercise induced arrhythmias (ref. link) like atrial fibrillation or tachyarrhythmias (both supraventricular and ventricular)

But there is a downside.

A stress test may not be able to pick up a developing heart condition or an underlying arrhythmia effectively. The test lasts only 15-20 minutes, giving the doctors only a limited estimate of your heart condition. Exercising in an examination room can never replicate the environmental conditions you are otherwise exposed to when taking part in endurance exercises, in your routine life. That’s why a stress test does fall short when compared to continuous monitoring of both heart rate and heart rhythm, especially during exercise.

Active Monitoring: The Smart Approach 

Wearable heart rate monitors have become more popular lately. How can a heart rate monitor be beneficial to your workouts? It can definitely measure heart rates effectively, so you know when you’re getting the most out of your exercise regimen. You can watch out for alarming increases and slow down when you need to. But there are limitations here as well, because devices that pick up fluctuations in heart rate may not be able to pick up changes in heart rhythm.

Just like everything in life, balance is the key. While working on your exercise routine, it does make sense to establish your baseline heart rate, endurance and stamina before rushing into an intense workout. As a seasoned athlete or as someone who loves their daily endorphin rush after a great workout,  monitoring your heart rate and ECG while exercising is a great way to detect fluctuations.


Frequently Asked Questions on Irregular Heartbeat :


Is it normal to have an irregular heartbeat during exercise?

It is not uncommon for the heart rate to become irregular during exercise, especially if you are pushing yourself to your limits. In most cases, this is not a cause for concern and may resolve on its own after the exercise is completed. However, if you experience persistent or severe irregular heartbeats during exercise, or if you have a history of heart problems, it is important to speak with a healthcare provider.

What causes irregular heartbeats during exercise?

There are several potential causes of irregular heartbeats during exercise, including: Dehydration, Electrolyte imbalances, underlying heart conditions such as arrhythmia or coronary artery disease and exertion.

What should I do if I experience an irregular heartbeat during exercise?

If you experience an irregular heartbeat during exercise that is persistent or severe, or if you have any other symptoms such as chest pain or shortness of breath, stop exercising immediately and seek medical attention. 

Can irregular heartbeats during exercise be prevented?

There are several steps you can take to help prevent irregular heartbeats during exercise, including:

  • Staying hydrated: Be sure to drink enough fluids before, during, and after exercise to prevent dehydration.
  • Warming up and cooling down properly: Start your workout with a warm-up to gradually increase your heart rate, and end with a cool-down to gradually decrease your heart rate.
  • Monitoring your intensity: Be mindful of your intensity during exercise and take breaks as needed.
  • Listening to your body: If you feel tired, short of breath, or experience any other unusual symptoms during exercise, stop and seek medical attention if necessary.

 

*The information contained in this blog is provided on an as-is basis with no guarantees of completeness, accuracy or usefulness. The content in this blog is not meant to be a substitute for medical advice, diagnosis or treatment. All content is meant for informational purposes only. This blog contains copyright material, the use of which has not been specifically authorised by the copyright owner.

 

Other Heart Health Topics To Explore:

Cardiac Arrhythmia | Heart Palpitations | Running Heart Rate Zones | Low Heart Rate | Smart Heart Rate Monitor| Mental Stress Symptoms | Heart Attack Symptoms | Heart Palpitations Causes | Increased Heart rate | Heart Health

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