Our heartbeats around 36 million times a year, and it beats exactly when it is supposed to.
What is more amazing about it is, your heart beats with such regularity that you do not even notice it.
However, if it develops a glitch due to some reasons, you may experience palpitations, a fluttering sensation in your chest like your heart is beating too fast or too slow.
Palpitations can sometimes be an indicator or symptom of something more serious with your heart’s health.
But, it is rarely serious and on most occasions, it can simply be caused due to fatigue, stress, illness, and anxiety.
Cutting down the chase, how to deal with it when you do encounter it and better yet, how to prevent it from happening?
1 Try to breath slowly
When you start to notice your heartbeats are going too fast or skipping a beat, sit down with your feet propped up.
Breath slowly and as deeply as possible by letting your belly expand with each inhalation.
When you do this technique for a few minutes, you might notice your heartbeats are back to its normal rhythm right away.
2 Valsalva maneuver
If the slow breathing method doesn’t work, then you can try with Valsalva maneuver.
How to do it? Pinch your nose tight and close your mouth and try to exhale as hard as possible without making the air get out of your system.
This will raise your blood pressure for a brief period of time and may work towards restoring your heart’s rhythm to normal.
3 Cough forcefully
This technique works similar to the Valsalva maneuver. Try to cough as forcefully as you can. This will increase the pressure in your chest area and if nothing is serious, that is all you would need to restore your heartbeats to a regular rhythm.
4 Drink some cold water
No one really knows how this remedy works, but it does work in some people almost instantly. Take a few gulps of cold water.
It is believed that cold water makes the esophagus to press against the heart for a brief time period and this helps to restore the regular heartbeats.
You can even try splashing some ice-cold water on your face, that little shock you get might be all that is needed to do the trick.
5 Eat fish
Eat plenty of cold-water fish such as salmon and mackerel. They are rich sources of omega-3 fatty acid, a vital nutrient that help to keep your heart in healthy condition.
6 Avoid overeating
While you can enjoy the foods you like, but the key here is moderation. Eating too much food will make your body to divert the blood flow to the digestive system from your heart in order to process all that food. This decreased blood flow to the heart can lead to palpitations.
7 Avoid Caffeine
Drinking caffeine-rich drinks like coffee, tea, and other beverages have found to trigger palpitations in some people.
If you are someone who is prone to this problem, try to replace any caffeine-rich drink you consume regularly with a healthier one.
8 Reduce your stress
Stress is one of the major contributors to palpitations. If you are going through a tough phase in your life that is stressing you out, then try to calm yourself down a bit through any stress-busting activities.
Scientifically, meditation has been proven to work really well in bringing down the stress levels. You can also try breathing exercise or pranayama.
9 Get Enough Sleep
Sleep deprivation can make your heart bears get out of rhythm. Additionally, it can also deprive your energy levels and mental stability.
Make sure you are getting at least 6 to 7 hours of sleep every night. Avoid sleeping during the day time.
10 Exercise Regularly
Get at least 30 minutes of exercise every single day. You need not have to take up anything challenging. Walking, biking, a little sport are excellent choices.
Take a little time to do warm-ups before and after the exercise session.
11 Supplements to the rescue
Studies have found magnesium deficiency can lead to irregular heartbeats. If you suspect you may be running short of this mineral, try to take around 400 milligrams of the supplement twice a day.
Coenzyme Q10 is an easily available over the counter drug that is sold in pill form. This naturally occurring substance helps to regulate your heart rhythm, especially if you have a heart condition.
Doctors recommend taking 150 milligrams of Coenzyme Q10 once a day with any of your main meals.
Cold-pressed fish oil is another supplement that is good for your heart as it is rich in omega-3 fatty acid, a vital nutrient needed for the healthy functioning of your heart. Follow the label for dosage instructions.
12 Cut back on sweets
Many people have found minimizing or cutting down sugar intake greatly helps them in preventing palpitations.
This works because any foods that rapidly causes a sharp spike in the blood sugar can contribute to palpitations.
When you cut back on sugar, this effect is quelled, effectively protecting you from heart problems.