通过快速方法以及改变生活方式来降低静息心率
你正在忙碌着,突然心脏开始跳动得越来越快。怎么才能让心率慢下来?这种现象正常吗?平均而言,人的静息心率通常为每分钟60至100次。 [1] X 可靠来源 American Heart Association 前往来源 人的身体会根据所处的环境以及情绪自然地调节心率,所以偶尔心率加快是完全正常的,但有时还是要引起警觉。这篇文章将告诉你如何快速降低心率,哪些生活方式改变有助于改善心脏健康,以及什么时候应该去看医生。
须知事项
- 当心率上升时,练习缓慢的深呼吸技巧,让自己的身心平静下来。
- 洗冷水脸或冰敷额头可以让心率慢下来。
- 经常锻炼和坚持健康饮食不仅能让心脏保持健康,同时还能降低心率并改善整体健康。
- 如果一喝咖啡或苏打水就会让心跳加速,那就得减少咖啡因的摄入,因为你可能对咖啡因过敏。
步骤
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稍事休息,让自己放松下来。 如果你察觉自己的心率加快,不妨找个舒适的地方躺下或坐下,比如躺到床上或沙发上。闭上双眼,专注于呼吸。放松肌肉并保持躺姿,直到你的心率逐渐慢下来。
- 想象并专注于能让你身心平静下来的画面 ,如海滩或山间。
- 尝试听一些舒缓的音乐,或者看一些轻松的视频。
- 在躺着的时候 开始冥想 ,帮助自己专注于内在。
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服用β阻滞剂。 如果你一直以来心率都比较快,那最好还是去看医生,讨论能否服用药物。β受体阻滞剂是一种处方药,能够减缓心率并降低血压。 [8] X 可靠来源 National Health Service (UK) 前往来源 它们经常被用来治疗心律不齐、心力衰竭、胸痛和偏头痛等病症。 [9] X 可靠来源 Mayo Clinic 前往来源广告
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参考
- ↑ https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure/all-about-heart-rate-pulse
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709795/
- ↑ https://www.cordem.org/globalassets/files/academic-assembly/2017-aa/handouts/day-three/biofeedback-exercises-for-stress-2---fernances-j.pdf
- ↑ https://vitalheartandvein.com/blog/breathing-techniques-lower-blood-pressure/
- ↑ https://my.clevelandclinic.org/health/body/22279-vagus-nerve
- ↑ https://my.clevelandclinic.org/health/treatments/23209-valsalva-maneuver
- ↑ https://my.clevelandclinic.org/health/treatments/22227-vagal-maneuvers
- ↑ https://www.nhs.uk/conditions/beta-blockers/
- ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/beta-blockers/art-20044522
- ↑ http://www.mayoclinic.org/tests-procedures/biofeedback/home/ovc-20169724
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ https://www.nih.gov/news-events/news-releases/good-hydration-may-reduce-long-term-risks-heart-failure
- ↑ https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
- ↑ https://www.sleepfoundation.org/sleep-deprivation/how-sleep-deprivation-affects-your-heart
- ↑ https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
- ↑ https://pubmed.ncbi.nlm.nih.gov/19034030/
- ↑ https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810
- ↑ https://newsroom.heart.org/news/about-3-grams-a-day-of-omega-3-fatty-acids-may-lower-blood-pressure-more-research-needed
- ↑ https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810
- ↑ https://health.clevelandclinic.org/heart-healthy-diet/
- ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/blood-pressure/faq-20058543
- ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/blood-pressure/faq-20058543
- ↑ https://www.dec.ny.gov/lands/90720.html
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/15740822
- ↑ https://www.health.harvard.edu/heart-health/want-to-check-your-heart-rate-heres-how
- ↑ https://www.health.harvard.edu/heart-health/want-to-check-your-heart-rate-heres-how
- ↑ https://www.heart.org/en/health-topics/arrhythmia/about-arrhythmia/tachycardia--fast-heart-rate
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