Heart palpitations can stem from various causes. At times, feelings of panic, nervousness, or engaging in strenuous activities can cause your heart to beat faster than usual.

In many cases, heart palpitations are harmless and tend to subside on their own. However, there are simple self-care methods that can help calm a racing heart.

What Causes Heart Palpitations?

The average human heart beats between 60 to 100 times per minute. However, in certain situations, the heartbeat may increase beyond 100 beats per minute. This condition, known as tachycardia, refers to an abnormally rapid heart rate.

While most causes of heart palpitations are not dangerous, they can sometimes indicate an underlying heart condition.

Some common causes of heart palpitations include:

Emotional reactions

Experiencing strong emotions such as anxiety, anger, or fear can lead to an increased heart rate. Similarly, when the body is under stress, it releases epinephrine, a hormone that raises both heart rate and blood pressure.

Medication effects

Certain medications, including inhalers, antihistamines, antifungal treatments, antidepressants, and antibiotics, are known to trigger heart palpitations. If these medications cause discomfort or interfere with daily activities, consulting a doctor is recommended.

Hormonal changes

Women experiencing hormonal fluctuations, such as during pregnancy, menopause, or menstruation, may notice an increased heart rate.

In addition to these factors, other conditions such as anemia, dehydration, caffeine consumption, drug use, and thyroid disorders can also contribute to heart palpitations.

Heart-related issues, including heart valve disorders, congenital heart disease, and cardiomyopathy, may also lead to palpitations.

Managing Heart Palpitations

If heart palpitations are not linked to a serious heart condition, they usually resolve on their own within a few seconds. This sensation may occur while resting, sitting, or lying down.

If you are experiencing heart palpitations, here are some effective ways to help manage the condition:

Practice relaxation techniques

Stress and emotional changes can worsen palpitations. To counteract this, try deep breathing exercises by sitting in a relaxed position, inhaling deeply, and then exhaling slowly. Repeat this process until you feel calmer. Meditation, yoga, or tai chi can also help regulate breathing and relaxation.

Stay hydrated

Dehydration can cause the blood to thicken, forcing the heart to work harder to circulate it throughout the body. As a result, the heartbeat becomes faster.

If you notice signs of dehydration such as thirst, dry mouth, or dark-colored urine, drinking water immediately can help stabilize your heart rate.

Restore electrolyte balance

An electrolyte imbalance can lead to symptoms like trembling and palpitations. Consuming electrolyte-rich foods such as bananas, avocados, and spinach can help maintain a balanced electrolyte level.

Avoid stimulants

Substances like caffeine, alcohol, and certain medications can trigger heart palpitations. If these are the cause, it’s best to minimize or eliminate their use. If prescribed medication is causing an increased heart rate, consult a doctor for alternative options.

For those struggling with dependency on caffeine or alcohol, seeking guidance from a psychologist or psychiatrist can be beneficial.

Heart palpitations are not always a sign of a serious issue and can often be managed with home treatments. However, if palpitations become frequent or are accompanied by symptoms such as chest pain, shortness of breath, or loss of consciousness, seeking medical attention is essential.

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