Heart Palpitations - 8 Potent Home Remedies
A fluttering feeling in the chest, a racing
heart, or feeling your pulse in the neck and chest are signs of heart
palpitations. The sensation can last for only a few seconds or persist
for a longer time, even if you lie down and rest. Learn about the causes
of heart palpitations and how you can reduce them in minutes here.
A normal heart rate is between 60 and 100
beats per minute in a resting state. The heartbeat should be regular and
steady. You can measure it by placing your fingers on your neck or
wrist and counting your pulse. When your heartbeat is more rapid or
irregular, you’re experiencing heart palpitations.
Although heart palpitations feel unsettling, they are usually harmless.
According to Mayo Clinic, a fast heartbeat can occur in situations where
the heart has to work a bit harder, such as:
Stress
Exercise
Medication
Dehydration.
On more seldom occasions, heart palpitations are a symptom of an
underlying medical condition. The serious health conditions that can
trigger a racing heart are:
Arrhythmia (an abnormal heart rhythm)
Heart failure (rarely)
Thyroid issues.
If you notice your heart rate is faster than it should be, talk to your
doctor so that you’re able to rule out any serious health conditions.
Unless your doctor finds a cause, heart palpitations on their own do not
require medical care. In the meantime, try these 8 effective home
treatments to improve a fluttering heart.
1. Valsalva maneuver
The Valsalva maneuver is a breathing
technique capable of restoring a normal heart rate when your heart is
beating too fast. It entails breathing out with force while holding your
nose closed. This movement creates just enough strain for your heart to
react and return to a normal rhythm. People who suffer from heart
disease, a damaged retina in the eye, or an implanted eye lens should
consult their doctor before performing this technique.
Here’s how to perform the Valsalva maneuver:
1. Sit in a chair or lie down.
2. Inhale deeply and hold your breath.
3. Cover your nose with your fingers so that no air is able to escape.
4. Close your mouth.
5. Contract the abdominal muscles and push, as if you’re trying to go to
the bathroom, and breathe out simultaneously.
6. Continue straining for 10-15 seconds.
This should help your heart rate slow down in around 20 minutes. If this
doesn’t happen and your fast heart rate persists, seek emergency care.
2. Vagus nerve stimulation
The vagus nerve is a large and important
neural connection that links your brain and heart. It’s actually two
nerves that run down from your brain on the sides of your neck towards
the heart, lungs, and digestive tract. Stimulating the vagus nerve can
remedy a fast heartbeat. There are several ways you can stimulate the
vagus nerve, but make sure to consult a doctor before you try it.
1. Lie down and cough, gag, or chant “om” a few times.
2. Lie down, hold your breath, and simultaneously contract your abs for
15-20 seconds.
3. Jump in a cold shower, wash your face with cold water, or apply a
cold compress to your face for 30 seconds. The refreshing cold water
stimulates the vagus nerve.
3. Hydrate and mind your electrolytes
Dehydration is known to make the heart work
harder and cause heart palpitations. This happens for two reasons:
1. Not enough water in your blood makes it thicker. The thicker your
blood, the harder it is for your heart to circulate it throughout the
body.
2. Low levels of electrolytes - molecules that transfer electrical
signals throughout the body and regulate the heart rate.
In order to slow down your heart rate, you’ll need to drink plenty of
fluids and restore the electrolyte balance in your blood. Potassium,
calcium, magnesium, and sodium are all examples of electrolytes. You can
get enough electrolytes from nutrition. While most of us get enough
sodium already, the remaining electrolytes can be obtained from:
Bananas
Avocados
Spinach
Nuts
Potatoes
Fish.
4. Avoid stimulants
Many substances are capable of speeding up
your heartbeat and causing heart palpitations. Anyone who’s ever had one
too many cups of coffee will know this. Eliminating potentially harmful
substances wherever possible can help restore your heartbeat. Although
the sensitivity to different stimulant substances varies from person to
person, here are common triggers:
Tobacco
Caffeinated drinks (soda, coffee, tea)
Some cough medicines
Mental health medication
Appetite suppressants
Certain high blood pressure medications
Illegal drugs.
If you’re taking prescription medications that increase your heart rate,
consult a professional to help you find alternatives or adjust your
dosage.
5. Exercise
Heart palpitations may be a sign that
you’re lacking regular exercise in your daily routine. Cardiovascular
exercises like brisk walking, cycling, swimming, and jogging are all
capable of improving your heart health and restoring your heart rhythm.
The American Heart Association recommends 150 minutes of such exercises
weekly. Keep in mind, however, that some exercise can cause
palpitations. If you notice this, exclude them and adjust your exercise
routine accordingly.
6. Stay away from alcohol
Even though alcohol is not a stimulant, it
is a depressant, heavy drinking is known to increase one’s risk of a
condition called atrial fibrillation. Atrial fibrillation is a type of
arrhythmia that causes a fast and irregular heartbeat that can lead to
the formation of blood clots in the heart. In patients with atrial
fibrillation, the upper chambers of the heart contract irregularly. The
condition raises the risk of heart failure, stroke, and other serious
complications, so it shouldn't be taken lightly.
7. Hawthorn berry extract
Hawthorn berry extract comes from Chinese
medicine, where it has been used to treat an upset stomach, heart
failure, and high blood pressure. The tiny red berries have also caught
the attention of scientists, with a 2 year-long study in 952 individuals
with heart failure showing a reduction in heart palpitations among the
patients who took the extract.
In the study, one group received hawthorn extract only, another got
medication and hawthorn extract, and the last group only received
medication. The participants who only receive hawthorn berry extract
experienced fewer heart palpitations than those who didn’t receive the
extract at all.
Keep in mind that hawthorn extract may interact with heart medications,
so it’s important to consult your doctor if you’re suffering from any
cardiovascular issues or chronic health problems.
8. Relaxation
Stress plays a huge role too. Panic attacks
can make you hyperventilate and experience a racing heart, sure, but
even chronic daily stress can trigger heart palpitations. Stress makes
the levels of the hormone adrenaline grow, which directly increases
one’s heart rate.
Therefore, engaging in relaxation techniques throughout the day can help
manage heart palpitation and lower your resting heart rate over time.
Activities like meditation, yoga, tai chi, and exercise all help combat
stress tremendously, but even sitting with your eyes closed and focusing
on deep breathing every 2-3 hours throughout the day can help calm your
mind.