Resting HR Above 80? Why You May Be At Risk

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:

1. 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.

2. 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.

3. 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.

4. 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