Heart palpitations can be an unsettling experience, making you feel like your heart is racing, fluttering, or skipping beats. While they can sometimes indicate a more serious condition, many heart palpitations are harmless and can be managed with simple home remedies and lifestyle adjustments. In this article, we’ll explore effective strategies to help calm your heart and reduce the frequency of palpitations, so you can regain peace of mind and keep your heart steady.
Before jumping on to the management tips of heart palpitations, let’s first understand what exactly are heart palpitations and the factors causing them. To understand heart palpitations in detail OnlyMyHealth team spoke to Dr Chandrashekhar, Associate Director - Interventional Cardiology, Max Super Speciality Hospital, Shalimar Bagh, Delhi.
What are heart palpitations?
“Heart palpitations are sensations of rapid, racing, fluttering or pounding heartbeats. It feels like your heart is missing heartbeats and you can feel the same in your chest, throat or neck,” explained Dr Chandrashekhar. He added, “Palpitations can happen at any time, even if you’re resting or doing normal activities. They can be alarming or can be related to abnormal heart rhythm but are often harmless and usually not a cause for concern unless they're accompanied by other symptoms.”
What are the causes of Heart Palpitations?
According to WebMD, one of the major causes of heart palpitations is anxiety, stress, and fear. It can also occur if you have had too much alcohol, nicotine, and caffeine. Dr Chandrashekhar helped us in understanding the causes of heart palpitations.
- Emotional stress or anxiety can trigger palpitations
- Intense exercise or physical exertion
- Stimulants like caffeine, alcohol, spicy food or nicotine
- Medications: Some medications, especially those that affect adrenaline levels.
- In females, hormonal changes such as during pregnancy or menstruation can cause palpitations
- Medical conditions like hyperthyroidism, anaemia, low blood sugar, or electrolyte imbalances
- Blood loss or dehydration can also cause heart palpitations
- Heart conditions such as arrhythmias, valve disorders, or heart disease can also be another cause
- Sleeping on your side or lack of sleep may increase pressure in your body, which can cause palpitations at night
Symptoms of Heart Palpitations
- Fluttering, racing, or pounding heartbeat
- Sensation of skipped beats
- Increased awareness of heartbeat or sensation of having extra heartbeat
- Dizziness or lightheadedness
- Shortness of breath
- Chest pain or discomfort
- Fainting (syncope), rarely
Ways to Stop Heart Palpitations or Slow Heart Rate at Home
- Heart palpitations can scare you and make you more anxious but here are some steps recommended by Dr Chandrashekhar how you can try and calm it down.
- Practise slow, deep breaths and breathing exercises to calm yourself
- Cough forcefully to increase pressure in the chest and stimulate the vagus nerve.
- Splash cold water on your face as this can stimulate the vagus nerve and help regulate your heartbeat
- Reduce or eliminate caffeine, nicotine, and alcohol intake.
- Stay hydrated as dehydration can sometimes contribute to palpitations.
- Practise relaxation techniques such as yoga, meditation, or progressive muscle relaxation to manage emotional stress and anxiety
How to Prevent Heart Palpitations
- Keep a journal to identify what triggers your palpitations
- Eat a balanced diet to maintain electrolyte balance in body, exercise regularly, and get enough sleep
- Drink enough water throughout the day and stay hydrated
- Reduce or avoid caffeine, nicotine, and other stimulants
- Find healthy ways to manage stress through exercise, hobbies, or relaxation techniques like yoga and meditation.
- Ensure medications you take don’t exacerbate palpitations; consult your doctor if concerned.
If you experience frequent palpitations or have underlying heart conditions, regular check-ups with your doctor are important.
Conclusion
Managing heart palpitations at home involves a combination of understanding your body's signals and making mindful lifestyle choices. By identifying and reducing common triggers, staying hydrated, practising stress-relief techniques, and maintaining a balanced diet, you can significantly decrease the frequency and intensity of these episodes. However, it's crucial to listen to your body and seek medical advice if palpitations persist or are accompanied by other concerning symptoms. With the right approach, you can keep your heart steady and enjoy a more relaxed and healthier life.