Check the 12 minute podcast on this topic or scan the summary below
Sources:
* "Why your resting heart rate is important," The Telegraph, 24 September 2024
Main Themes:
* Resting heart rate (RHR) as a significant health indicator: RHR is a simple yet vital biomarker for cardiovascular health and overall disease risk. Studies indicate a strong correlation between higher RHR and increased vulnerability to cardiovascular disease, chronic illness, and mortality.
* Physiological factors influencing RHR: RHR is regulated by the brain via the nervous system, influenced by hormones like adrenaline and noradrenaline. Chronic stress, high-calorie diets, and stimulants like caffeine can elevate RHR.
* Underlying health conditions: RHR can reflect the presence of underlying conditions such as high blood pressure, diabetes, obstructive sleep apnoea, heart disease, and heart failure.
* Lowering RHR: Aerobic exercise, a balanced diet with stable energy delivery, maintaining a healthy BMI, and stress management techniques like yoga and meditation can help lower RHR.
Key Facts and Ideas:
* Normal RHR: 60-100 beats per minute (bpm).
* Concerning RHR: Consistently above 80 bpm.
* RHR and Disease Risk: A study of 1.2 million people found those with RHR above 80 bpm were 33% more susceptible to cardiovascular disease and 45% more vulnerable to all chronic diseases.
* Measuring RHR: Can be done manually using a stopwatch and counting pulse, or automatically via smartwatches and mobile apps.
Important Quotes:
* "High blood pressure, heart disease, heart failure, diabetes, obstructive sleep apnoea, all these conditions cause an upset in that balance [of the nervous system] and they result in a greater sympathetic drive in the heart, increasing your heart rate." - Prof Dhanjal, Consultant Cardiologist and Professor of Cardiology, University of Warwick (UK)
Recommendations:
* Regularly monitor your RHR and consult your doctor if it consistently exceeds 80 bpm or is accompanied by concerning symptoms.
* Incorporate aerobic exercise, a balanced diet, and stress management techniques into your routine to lower RHR and improve overall health.
* Consider utilising mobile apps like BreathNow for convenient monitoring and practical guidance how lower heart rate naturally without medication
* Check our detailed blog post on this topic
