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What Does Your Resting Heart Rate Say About Your Health?October 15th, 2024 Disclaimer: Not Medical Advice. Opinions are my own.
In today's newsletter, we will discuss all things resting heart rate. What is resting heart rate? Resting heart rate is the number of times your heart beats per minute while at rest. Many modern-day wearables can measure your resting heart rate automatically. (For example, I use Whoop, a newsletter sponsor). If you don't use a wearable, you can measure your resting heart rate by:
Why is Resting Heart Rate an Indicator of Heart Health?Resting heart rate can be an important indicator of cardiovascular health because it reflects how efficiently your heart functions when your body is at rest. The heart’s primary role is to pump blood throughout the body, delivering oxygen and nutrients to tissues and removing waste products. When your heart works efficiently, it requires fewer beats per minute to perform this function. The inverse is also true. If your heart is less efficient, your body will require more beats per minute to circulate the necesarry amount of blood. Over time, this increased workload can lead to increased cardiovascular risk. Understanding Your Resting Heart RateAdults 'normal' resting heart rate ranges from 60-100 beats per minute. Check out the chart above to see the relationship between age and your fitness level. As we age, the natural trend is for our resting heart rate to increase. We can't fight time and aging. However, your fitness level significantly impacts your resting heart rate. The heart is a muscle; like any muscle, it gets stronger with exercise. The Risks of A High RHRNumerous studies have shown a direct link between a high resting heart rate and an increased risk of heart disease. A consistently elevated RHR is associated with higher incidences of coronary artery disease, heart attacks, and stroke. For example, people with a resting heart rate above 100 beats per minute (tachycardia) have a higher likelihood of experiencing these cardiovascular events. The chronic overworking of the heart can lead to: • Heart failure: Over time, a high RHR can weaken the heart, leading to a reduced ability to pump blood effectively, which may eventually cause heart failure. • Increased Risk of Arrhythmias: A higher resting heart rate can make you more prone to developing heart rhythm disorders, such as atrial fibrillation (AFib), characterized by irregular, often rapid heartbeats. AFib and other arrhythmias can lead to severe complications, including stroke, blood clots, and heart failure. Let's look at the math: For the sake of the argument, both people are the same gender and age. Person 1 RHR: 65 beats per minute Person 2 RHR: 80 beats per minute In one hour of rest, Person 2 expends 900 extra heartbeats. That would equate to 21,600 additional heartbeats in 24 hours (if both people rested for 24 hours). Tactics to Lower Your Resting Heart RateBy now, you should understand what resting heart rate is, how to find your resting heart rate, and the risks associated with a chronically high resting heart rate. Let's address the most critical takeaway from this newsletter: how can I naturally lower my resting heart rate?
TakeawaysResting heart rate can be a simple indicator of how efficient your heart is. Don't be surprised if your RHR fluctuates on a day-to-day basis. There are a myriad of reasons for your resting heart rate change. Using weekly or monthly averages will help to eliminate outliers. Remember, resting heart rate is only one piece of your health and wellness puzzle. Make a plan that works for you and stick to it. Reply: How do you measure your resting heart rate? What methods have helped you lower your RHR? Did anything specifically stand out to you from this newsletter? Please reply directly to this email. All the best, Jeremy London, MD Have a Burning Health Question?No more scrolling through 'Doctor Google.' With 365MD, you now have a Personal AI Health Assistant with you anytime, anywhere.
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Join 50,000+ other readers of Human who are focused on building a healthier, happier life. From fitness, nutrition, and lifestyle to an inside look at Cardiovascular Surgery, my goal is to optimize your life for a better tomorrow.