How to improve heart rate variability HRV and live healthier and healthier？
What can HRV monitoring of heart rate variability bring to heart patients? ",we already know that higher HRV means better compression resistance and cardiovascular function.
HRV is an index that can reflect the general health. Usually, we hope that the higher the HRV, the better.
So, what can we do to improve HRV?
1. Increase your exercise frequency.
It is a great way to increase the training intensity appropriately, but people often underestimate the importance of training frequency.
Speaking of increasing HRV, one of the easiest ways is to increase the frequency of your training.
Especially when your average HRV value is always low, you can try to reduce the intensity of training, increase the weekly exercise frequency, and keep yourself training at least 5 times a week.
2. Improve your aerobic cardio-pulmonary endurance
Your HRV is directly related to aerobic health indicators such as VO2 max and anaerobic threshold.
This is because the more mitochondria you have, the better their functions, and the higher your HRV, which is why endurance athletes usually have higher HRV.
You may not have any idea of becoming an endurance athlete, but there is no doubt that the fastest way to improve HRV is to improve your cardiopulmonary endurance.
If your original lifestyle is sedentary for a long time, I suggest that you don’t exercise too hard in the first two months when you just start exercising.
You can monitor your heart rate during exercise and HRV at rest with the Good Friend ECG Machine (out-of-hospital management version) and the Good Friend Online APP PRO version to ensure that your heart rate during exercise can reach 55-70% of the maximum heart rate without overtraining or insufficient recovery time.
You can do a little exercise every day and gradually increase the exercise time. At first, you only need to train for 15 minutes every day, and make sure that you can complete the training to reach your target heart rate five times a week.
When you make significant progress in physical fitness, you can gradually start to strengthen your exercise intensity to improve blood flow and increase your aerobic cardio-pulmonary endurance.
The goal is to train at least 30~40 minutes a day and five times a week, including but not limited to yoga, running, swimming, ball games and other sports, which can help improve the level of HRV.
3, a reasonable diet, appropriate nutrition.
If you have tried your best to improve HRV, but HRV is still low?
Then your body may have some symptoms of chronic inflammation, because one of the functions of the parasympathetic nervous system is to regulate and reduce inflammation driven by the sympathetic nervous system.
When the sympathetic nervous system produces too much inflammation, it will lead to long-term low HRV, which is an important part of HRV as a powerful predictor of health and longevity.
Chronic inflammation is our most common health killer, such as cardiovascular disease and stroke, and even related to weight gain and obesity.
People with higher HRV also have better ability to regulate inflammation, so they have a higher chance of being healthier and living longer than those with lower HRV.
In addition to managing your training methods correctly, another simple way to increase HRV is to use the power of food and nutrition.
First of all, the most obvious thing is that we often don’t realize that even a small amount of junk food has a huge impact on health by reducing any junk food with high fat and sugar that will promote inflammation and eating healthier anti-inflammatory food.
Eat more anti-inflammatory foods such as vegetables, fruits, nuts, fish and grains, and eat less western-style fast food, meat and high-sugar and high-fat diet.
If you can’t, try to eat real food and try to avoid over-processed food.
Rejecting junk food in your daily diet is a good starting point. Next, you can also try anti-inflammatory supplements to supplement your normal diet. Such supplements can help reduce inflammation and stimulate the increase of HRV.
You can also eat some key foods or supplements to increase mitochondrial function, which is another important way to increase HRV.
4. Improve your sleep quality.
Undoubtedly, one of the biggest factors affecting your HRV is your time and quality every night.
You can improve your sleep quality from the following aspects:
1) reduce the influence of external light.
It is strongly recommended that you use curtains that can completely shade your bedroom. If your room is exposed to a lot of sunlight in the morning, they will have a great impact on your sleep quality.
2) reduce noise
Do your best to reduce the noise that wakes you up as much as possible, including from any 3C product.
If possible, the room can be coated with a layer of noise-proof material.
If you can’t avoid it, wearing anti-noise headphones can also effectively alleviate it.
Nothing is more destructive to the quality of sleep than the constant noise.
Even though it may not wake you up completely, it can make you sleep lightly and lower your HRV.
3) Develop good work and rest habits.
Simply put, go to bed on time, get up on time, and don’t stay up late.
You can buy a comfortable bed. We have to sleep in bed for 7-8 hours every night, which is equivalent to lying in bed for one third of the day. A suitable bed is very important.
Before going to bed, you can drink a cup of hot milk, soak your feet, listen to light music and learn to meditate, so that the whole person can get rid of the busy day and relax physically and mentally.