We often think that to understand if our heart is healthy, complicated exams or sophisticated technologies are needed. In reality there is a number that can be precisely telling us when it is healthy in our heart.
We are talking about La Cardiac frequency at restone of the simplest and most underestimated indicators in the monitoring of daily health.
Measure it is easy, understanding what really means a little less. But doing it, and intervening if it is too high or too low, it can make the difference between a heart that works well and one under constant stress, even without them noticing.
What is the resting heart rate (and why it matters so much)
The resting cardiac is the number of beats that the heart performs in a minute when the body is in total state of quiet. It is ideally measured as soon as you wake up, before getting out of bed, when you are not influenced by external stimuli, physical activity or intense emotions.
Yet, behind this apparent simplicity, a key indicator of cardiovascular well -being is hidden and beyond. Because if it is true that the heart beats to keep us alive, it is equally true that the way it does – its efficiency, the rhythm, the ability to “rest” – says a lot about the general conditions of our body.
Today the resting cardiac is considered a predictive biomarkerthat is, a parameter that can provide early indications on the risk of developing chronic pathologies, even in apparently healthy subjects.
In other words: The heart speaks before the symptoms do it. It is up to us to decide whether to listen to it.
A health indicator
If there is a parameter that manages to summarize the general state of health in a few numbers, from the heart to the brain, passing through metabolism, sleep and mood, it is precisely the heart rate at rest. An indicator of the state of the autonomous nervous system is considered by experts, that invisible network that regulates everything that the body does without realizing it. When the heart slows down physiologically, it means that the recovery and regeneration circuits are active. When, on the other hand, it is constantly accelerated, even in moments of calm, it can be the signal that something is disturbing that balance: too much stress, little sleep, an inflammatory diet, a chronic non -diagnosed condition.
This is confirmed by several studies: monitor the frequency at rest allows you to predict the risk of cardiovascular events, but also to evaluate the quality of aging. A item Published on Harvard Health Publishing It highlights that a low heart rate is often related to greater aerobic capacity, better pulmonary functionality and less risk of dementia.
And the good news is that it is an indicator that we can modify with our daily habits: sleep better, move more, eat in a balanced way. In a sense, each beat matters – and know how many they are, it can make the difference.
What are the normal values (and when to worry)
Under normal conditions, a resting cardiac frequency between 60 and 100 beats per minute (BPM) It is considered physiological for a healthy adult. However, numerous studies suggest that The truly “optimal” threshold is between 60 and 80 BPM. According to a large revision Published onAmerican Journal of Cardiovascular Diseasea frequency constantly higher than 80 BPM can significantly increase the risk of cardiovascular diseases, hypertension, diabetes and general mortality. On the contrary, values around, or lower, to 60 BPMs can indicate a particularly efficient heart, capable of working less to obtain the same result.
But be careful: going down under 60 bpm is not always a positive sign. If you are sedentary and find yourself with A frequency at too low rest (under 50 BPM), especially if accompanied by chronic tiredness, heady turns or sense of fainting, It could be bradycardia.
These numbers are nothing more than an alarm bell. Not an urgency, but a spy on the dashboard of our body: it’s time to deepen.
What influences the resting heart rate
If the heart accelerates or slows down it is not just a matter of emotions. There are many factors that affect this parameter, and some of these can be modified with healthier habits. Among the most important are there chronic stressthe sleep qualitythephysical activitythediet and theintake of stimulating substances such as caffeine, alcohol and nicotine.
The autonomous nervous system is the control unit that regulates everything. In simple words, when we are under pressure, the nice system comes into play, which releases adrenaline and accelerates the beat. On the contrary, in moments of relaxation, as during meditation, yoga or a slow walk, the parasimpatic system takes over, which slows down the heart and promotes recovery. A frequency too high during rest periods can therefore indicate that you are constantly in “alarm mode”, even when you do not realize it.
Also i hormonal disorders, some chronic pathologies (like hypertension or night apneas), Some drugs (in particular beta-blockers and antidepressants) and even the environment (external temperature, altitude) can influence the resting cardiac. The result? A number that changes, yes, but that – if monitored over time – can tell you a lot about your health.
How to lower (or regular) the resting cardiac
It is not necessary to become professional athletes to improve heart health. Regulating, and in the necessary cases, the heart rate at rest is possible through small daily gestures, which act synergisticly on body and mind.
The first ally is the movement: theaerobic exerciselike walking at a sustained step, swimming or pedaling, over time contributes to training the heart to work better, reducing the number of beats necessary to pump the blood. But the second, often underestimated, is the rest: Sleeping little or bad can alter the physiological rhythms and maintain the nervous system in a constant alert, making the frequency rise even at rest.
Even nutrition, for its part, can modulate the heart tone: Green light to fiber, whole grains, good fats Like olive oil and blue fish, instead limiting simple sugars, ultra -prompt foods and stimulating substances such as excess caffeine.
Stress also plays a crucial role. Techniques such as conscious breathing, meditation or yoga They stimulate the parasimpatic response, the “natural brake” of the heart, helping it to slow down.
Finally, perhaps the most precious advice: listen to the signals of the body. If your heart rate at rest remains too high or too low for prolonged periods, talking to the doctor can help exclude any hormonal imbalances, heart problems or conditions such as anemia and hyperthyroidism.
Monitor the resting heart rate serve (also) to get to know each other better
Keeping an eye on your heart rate at rest is not a healthy obsession, but a gesture of awareness. It is not necessary to transform the wrist into a new source of anxiety, but learn to read those beats like a silent compass, which reports in which direction is really going your body. Smartwatch and intelligent scales can help collect data, but the old fingers on the wrist also remains valid, if made constantly.
And if you don’t know where to start, a tip: measure it in the morning, as soon as you wake up, before getting out of bed. Note the number and compare it with the previous days. You will find that, often, the heart knows how to tell you much more than you believe. Just listen to it.
What is a Normal Heart Rate?Harvard Health Publishing
When Heart Goes “Boom” to Fast. Heart Rate Greater Than 80 AS Mortality Predictor in Acute Myocardial SlutAmerican Journal of Cardiovascular Disease
Protective Role of Resting Heart Rate on All-Cause and Cardiovascular Disease MortalityMayo Clinic Proceeding
IMPORTANCE OF RESTING HEART RATETrends in Cardiovascular Medicine
Source: Vanity Fair
I’m Susan Karen, a professional writer and editor at World Stock Market. I specialize in Entertainment news, writing stories that keep readers informed on all the latest developments in the industry. With over five years of experience in creating engaging content and copywriting for various media outlets, I have grown to become an invaluable asset to any team.
