Heart Rate Variability (HRV) is the physiological phenomenon of variation in the time interval between heartbeats. It is measured by the variation in the beat-to-beat interval 1. While heart rate focuses on the average beats per minute, HRV measures the specific changes in time (or variability) between successive heart beats. The time between beats is measured in milliseconds (ms) and is called an “R-R interval” or “inter-beat interval” 2.
HRV matters because it is a strong predictor of overall health and well-being. Higher HRV can be a sign that your body adapts well to changes in your environment and different levels of stress. Higher HRV measurements are also expected to occur when your heart rate is increased during physical activities like running 3. HRV is strongly related to overall physical and mental health, physical and cognitive performance, resilience, and ability to respond to stress in healthy ways 4. Greater HRV is associated with better health and performance 4.
In the short term, HRV can provide information about your overall health. It can help track stress levels, nervous system responses, and heart health. People with higher HRV scores usually have healthier hearts than people with lower HRV scores. Some people think this is because a higher HRV score shows that your heart can react and recover quickly 4.
There are several ways to improve your HRV. To improve heart rate variability (HRV), it is recommended to stay hydrated and avoid alcohol. Regular exercise, including walking long distances, high-intensity workouts, and lifting heavy weights, is one of the best ways to improve HRV. It is important to avoid overtraining, as strenuous exercise can lower HRV in the short term. Other ways to improve HRV include getting good quality sleep, practicing mindfulness, deep breathing, and taking cold showers 5.
In terms of longevity, higher HRV (heart rate variability) is associated with a 20% decrease in risk of mortality. HRV is a marker for decline in health and a crude estimate for biological age. Healthy longevity depends on preservation of autonomic function, in particular, HRV–parasympathetic function, despite the early age-related decrease. The eighth decade reversal of the decrease in HRV–parasympathetic function and its subsequent increase are key determinants of longevity 6. High HRV is associated with exceptional health, resiliency, and longevity. HRV is a good predictor of your body’s ability to recover from injuries or illness. In one study, 90% of those who suffered a heart attack and had a high heart rate variability were alive four years later 7.
In summary, HRV is an important measure of overall health and well-being that can be improved through healthy behaviors such as regular exercise, hydration, proper nutrition, avoiding alcohol, getting good quality sleep, practicing mindfulness, deep breathing, and taking cold showers. Higher HRV is associated with better health outcomes and may even be a key determinant of longevity. So, it’s definitely worth paying attention to your HRV and taking steps to improve it!
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