One of the most common and frightening symptoms of anxiety is a racing heartbeat.
Heart pounding like crazy? Your ticker might be trying to tell you something.
Italian researchers found that having a resting heart rate above 70 beats per minute (bpm) can increase your risk of dying of heart disease by at least 78 percent.
As soon as you notice an irregular heartbeat, sit down and prop up your feet. Breathe slowly and deeply, letting your belly expand with each inhalation. If you focus on slow, steady breathing, your heartbeat will probably return to its normal rhythm right away.
If the fluttering continues, do the Valsalva maneuver: Pinch your nose, close your mouth, then try to exhale. Since you can’t—because your nose and mouth are closed—you’ll bear down as if you were forcing a bowel movement (or pushing out a baby during childbirth). The brief rise in blood pressure that results should help reset your heart. The Valsalva technique is named after seventeenth-century Italian anatomist Antonio Maria Valsalva.
A little odd, I know, but if you have cold water (preferably ice water,) dip your face in it a few seconds. This stimulates your vagus nerve to slow your heart by causing what’s known as the dive reflex. It’s the same reflex that helps some people survive for a long time under cold water by slowing the body’s metabolism down.
Lie flat on your back on the floor to help lower your heart rate quicker than when standing. According to “Men’s Health,” lying on the floor increases the speed of the blood flowing to your heart, which can help your decrease your heart rate quickly.
Make sure that you have enough magnesium, calcium and potassium in your diet. Deficiency in these three minerals causes heart palpitations, irregular heart rate and muscle spasms. This is very important rule for people who have diabetes or autoimmune diseases. These are the foods that are high in magnesium: spinach, beans nuts and whole grains. Your regime should be also rich in dairy products that rich in calcium. Indulge with figs, apricot and raisins that will deliver the potassium that is important for your heart and your health.
Bananas are an excellent source of potassium and potassium is needed to maintain a low heart rate, states the University of Maryland Medical Center.
Raisins are also high in potassium and contain over 1000 mg of potassium, which is a third of the daily requirement. Raisins also have a low sodium content: 60 mg per serving.
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