HRV Info
A healthy heart does not beat at regular intervals like a metronome; instead, there are variations in the time between beats. These variations are measured by Heart Rate Variability (HRV), which reflects the activity of the parasympathetic and sympathetic nervous systems, the two components of the Autonomic Nervous System (ANS) that control heart function.
The sympathetic system is activated under stress, causing the heart to beat faster and more regularly, leading to a decrease in HRV. The parasympathetic system, on the other hand, helps the body relax and recover from stress, resulting in a slower and less regular heartbeat, indicated by a higher HRV.
High HRV levels generally indicate good aerobic and overall fitness. Athletes may track HRV to adjust their training programmes, helping them understand when their body is being overworked, which often results in a drop in HRV, and to gauge recovery times.
Note
There are several methods to calculate HRV, including SDNN, used by our medical team. SDNN is the standard deviation of the intervals between each heartbeat (also called NN intervals). Abnormal HRV levels may indicate risks of stress, cardiac events, impending illness, and issues related to nutrition and sleep patterns.
HEART RATE VARIABILITY (HRV)
Exercise Regularly and Practice Relaxation Techniques
Why: Reducing stress can improve HRV and overall mental well-being, decreasing the risk of heart disease.
Tips:
- Find a non-stressful form of exercise: Take some time out of a busy schedule to do some walking, stretching, or other exercise.
- Try deep breathing exercises: Spend a few minutes each day focusing on slow, deep breaths.
- Explore mindfulness or meditation: Apps like Headspace, Calm, or Mind Valley can guide you through relaxation practices.
- Engage in hobbies: Spend time on activities you enjoy to unwind and relax.
Extra Tips:
- Reduce alcohol consumption.
- Reduce carbohydrate intake.
- Do aerobic activities.