Do you ever have the sensation that your heart is racing or fluttering faster than usual? Maybe your heart skips a beat or you feel your pulse in your neck and chest. You could be having heart palpitations.

They can also manifest as fluttering in the chest or the sensation that the heart is skipping a beat. Although certain home remedies can help relieve palpitations, medical assistance may be required if the symptoms are frequent or severe.

Certain lifestyle factors may result in heart palpitations. A less prevalent cause is an underlying medical issue.

Preventing heart palpitations may be as simple as changing one's lifestyle or treating the underlying issue.

 

 

 

Home Remedies to Relieve Heart Palpitations

 

1. Reduce your anxiety/stress

When you're agitated, you're more likely to experience heart palpitations. Find measures to reduce stress, such as getting enough sleep and exercising regularly. Yoga, meditation, and deep breathing exercises can help relieve stress and prevent palpitations.

 

 

2. Do Vagal Maneuver

The vagus nerve has many functions, including connecting your brain to your heart. Vagal maneuvers stimulate the vagus nerve and may help regulate a fast heartbeat.

Try the Valsalva maneuver. Vagal maneuvers are easy acts you can perform at home to influence your vagus nerve, which is the major nerve that controls your heart rate. If performed correctly, vagal procedures can reduce your heart rate and end palpitations in seconds. Holding your breath and pressing down as though having a bowel movement for roughly 15 to 20 seconds increases intrathoracic pressure and stimulates the vagus nerve.

The Valsalva technique can alter the rhythm of your heart's electrical impulses, allowing your heart rate to return to normal and reducing palpitations.

 

 

3. Keep yourself hydrated

Dehydration can cause heart palpitations. That’s because your blood contains water, so when you become dehydrated, your blood can become thicker. The thicker your blood is, the harder your heart has to work to move it through your veins. That can increase your pulse rate and potentially lead to palpitations.

 

 

4. Restore Electrolyte Balance

Electrolytes help move electrical signals throughout your body. Electrical signals are important for the proper functioning of your heart. Some electrolytes that can benefit your heart health include:

• potassium

• calcium

• magnesium

• sodium

Most of these electrolytes are best obtained from foods. Some great sources of potassium are:

• avocados

• bananas

• sweet potatoes

• spinach

 

 

5. Eliminate Stimulant Intake

Heart palpitations may become noticeable after using a stimulant.

Stimulants are present in the following:

• tobacco products

• certain illegal drugs

• some cold and cough medications

• caffeinated beverages, such as coffee, tea, and soda

• appetite suppressants

• some mental health medications

 

 

 

Tips for a Healthy Heart

The American Heart Association explains that there are seven things you can do to protect yourself from heart disease. They call these tips “Life’s Simple 7.”

• Exercise moderately for at least 2.5 hours each week. 

• Keep your LDL, or “bad,” cholesterol counts low. Exercise can help with this. Limiting your intake of saturated fats is another lifestyle measure you can take.

• Eat a diet with lots of fresh fruits, vegetables, whole grains, and lean proteins. 

• Get your blood pressure checked. 

• Maintain a moderate weight. Having overweight or obese can increase your chances of developing heart disease. Maintaining a moderate weight can help with anything from your cholesterol counts to your blood pressure levels.

• Know your blood sugar. Adults with diabetes have a higher risk of heart disease. Keep blood sugars within recommended ranges. Eating well, exercising, and regulating your levels with medication can help.

• Try to stop smoking if you smoke. There are many benefits to stopping smoking, including lowering your chances of developing:

  • heart disease

  • stroke

  • lung disease

  • certain cancers

 

 

 

References

Debra Rose Wilson, P. M.-B. (2021, November 5). Heart Palpitations: 10 Home Remedies for Fast Heartbeat. Retrieved from HealthLine: https://www.healthline.com/health/how-to-stop-heart-palpitations

Health essentials. (2021, March 12). How to Prevent Heart Palpitations. Retrieved from Cleveland Clinic: https://health.clevelandclinic.org/how-to-prevent-heart-palpitations/

 

 

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