Pulse rate is an important indicator that can tell a lot about a person’s health and condition. If even at rest the heart beats very quickly, it means that it is trying to “tell” about some problems in the body.
In general, the lower your heart rate, the better your health. This means that the heart contracts normally and pumps out enough blood to supply all organs. And if the pulse is too fast, it means that the heart is not doing its job very well and is trying to compensate for this. The normal heart rate for an adult is between 60 and 100 per minute. It is more common in children - there are different norms for each age group.
What does heart rate depend on and how to measure it correctly
The heart of a healthy person works like a clock, but, unlike the movement of the second hand, the frequency of its contractions either slows down or speeds up. This is influenced by many factors:
- physical exercise;
- Body temperature;
- stress, intense joy, excitement;
- dehydration;
- drinking drinks that contain alcohol and caffeine;
- smoking;
- taking certain medications.
So how do you know what your “real” heart rate is?
To do this, you need to measure it at rest, and before doing so, do not take alcohol, caffeine, take any medications, or smoke. The best time is immediately after waking up, while you are still in bed. It is most convenient to feel the pulse on the radial artery. Place your thumb on the inside of your wrist and your index finger on the outside of your wrist, under your thumb. To accurately determine your pulse, you need to use a stopwatch. You may come across recommendations that require taking measurements for 15 or 30 seconds, and then multiplying by four or two, respectively. But it’s better to spend a minute - it will be more accurate.
It is also important to remember that each person’s heart rate is individual, and it is also influenced by body size and age. Also, heart rates tend to be low in well-trained athletes.
Imbalance of loved ones
About children
“What do I know about crises? Yes all! I have three sons: 15, 7 and 3 years old. I'm ready to run to the ends of the world. Separately, I can still cope, I can negotiate with them. But they are together - what trash. “Mom, he came into my room without knocking! Mom, he's taking my textbooks! Mom, he's hitting me with a typewriter! Well maaaaam!” I'm between them, like between a rock and a hard place. Lawyer, judge and juror rolled into one. Someone save me already!”
— Tatyana, 41 years old
About parents
“It was also hard for my mother when she retired. All day long - boo-boo-boo, s-z-z-z. Everything is wrong for her, everything is not according to her, she finds fault with everything. We howled. And then she somehow burst into tears and admitted that she was very sad. Dad died, she was alone, she couldn’t get a job, her friends were somehow at a loss. Well, I had to teach her how to use the Internet. I found some girlfriends from the institute, just as restless, they are now doing crazy things, they bought a dacha for three, they go on excursions together, they watch films and discuss them later in their film club. He laughs that they have a “retirement squad.” In general, life was in full swing. And boo-boo-boo disappeared. Social networks are happiness!”
— Artyom, 43 years old
About the spouses
“Girls, my husband has recently become completely psychotic and unbalanced, what should I do? I don’t like to complain, but sometimes it’s even scary. I don’t seem to drink, I don’t find fault, and I’m generally quiet. But he takes any word with hostility. If you remain silent, it’s your fault. He growls at me, swears, throws things. If I don’t fight, I’ll just pack up and leave, but living like this is also not very pleasant. I tried to talk, but he got angry, like I thought he was a weakling. What should I tell him? How can I stop him from freaking out like that?”
— Elena, 23 years old
“I have a problem - my wife is depressed. She walks around sadly from morning to evening. I ask what is happening - he is silent and crying. I don’t ask - he gets offended and cries. It seems she has everything, no one died. Maybe I should show it to a doctor? I can hardly do anything myself with such a mentally unbalanced wife. Who should I go to, a psychologist or straight to a psychiatrist? Does this sound like depression or something?”
— Andrey, 37 years old
What to do if a loved one is emotionally unstable?
We cannot change another without his desire and consent. You can be more careful, avoid reproaches and accusations, do not respond to shouts with a shout, if possible, do not contradict, do not argue for the sake of arguing. But at the same time, it is important to preserve yourself. You shouldn’t follow a lead and agree to everything just to avoid a scandal. Otherwise, your loved one may decide that you can be manipulated and will begin to put even more pressure on you.
Unfortunately, just your desire for change is not enough. It is important that the person himself, who now cannot control his behavior, wants to change.
But what if the emotionally unstable personality type is you? How can you improve the situation and change your usual behavior pattern?
In what cases should you consult a doctor?
The pulse rate can change in various diseases and pathological conditions:
- respiratory infections, such as pneumonia;
- in general, various infectious diseases that are accompanied by a strong increase in body temperature and dehydration;
- anemia – a decrease in the level of hemoglobin and red blood cells in the blood;
- hypotension – decreased blood pressure;
- diseases of the thyroid gland, which are accompanied by an increase in the level of its hormones - hyperthyroidism;
- cardiovascular diseases, including arrhythmias - heart rhythm disturbances.
In medicine, an increase in heart rate above normal is called tachycardia
. And this is a dangerous condition that you should not try to cope with on your own. If your heart rate constantly exceeds 100 beats per minute at rest, this is definitely a reason to consult a doctor who will prescribe the necessary treatment. Especially if you often feel tired or dizzy. Such symptoms cannot be joked about, because over time, more serious disorders of the cardiovascular system may occur, and there is a risk of thrombosis or even sudden death.
Too low a pulse is also not very good. If your heart rate is consistently less than 60 beats per minute, visit your doctor. This condition may be accompanied by symptoms such as dizziness and shortness of breath.
How psychological stability/instability works
Psychological stability: first, a task appears that generates a motive that entails the performance of certain actions aimed at its implementation. Then the difficulty that causes the negative emotional state is realized. Afterwards, a search for a way to overcome this difficulty occurs, as a result of which the level of negative emotions decreases and the mental state improves.
Psychological instability: first, a task appears that generates a motive that entails the performance of certain actions aimed at its implementation. Then the difficulty that causes the negative emotional state is realized. Then there is a chaotic search for a way to overcome this difficulty, causing it to worsen, resulting in an increase in the level of negative emotions and a deterioration in mental state.
The main reasons for exposure to stressful conditions are the lack of effective ways to overcome difficult situations and the feeling of personal threat. Mentally unstable people often have this feature: chaotic behavior causes a stressful state and intensifies it, and this state, in turn, brings even more chaos into the person’s inner world, resulting in a feeling of complete helplessness in relation to difficult situations and one’s own behavior. Thus, the conclusion suggests itself that psychological stability is, first of all, self-control.
It is also important to remember that stressful situations can never be completely eliminated from life, because... they are its full component. And the goal of any person should not be to get rid of these situations, but to educate and cultivate psychological resistance to them.
How to lower your heart rate on your own?
So, if you are sure that you are completely healthy, do not need treatment, and want to reduce your heart rate, you can use these tips.
Avoid overheating
When a person is hot, his body must get rid of excess heat. One of the most effective mechanisms is sweating. The skin's sweat glands begin to work actively, and it requires more blood. At the same time, the body loses a lot of fluid. This creates additional stress on the heart, and it is forced to contract more often. This is a normal occurrence during visits to baths and saunas. The problem occurs when overheating becomes constant - for example, in the summer, or if you work in a room with high temperatures. In such cases, it is worth spending more time in the shade or under air conditioning. If that doesn't work, then at least drink more fluids.
Exercise regularly
Lowering your heart rate is just one benefit of regular exercise. They also help generally improve the condition of the cardiovascular system, normalize weight, ensure good health, and even reduce the risk of developing cancer.
And don’t be confused by the fact that the advice from this point seems illogical at first glance. Yes, when you exercise, your heart rate increases. This is a temporary effect. Over time, your heart becomes more trained and can pump blood more and more efficiently. This means he doesn't have to contract as often as before.
Eat more fish
Like physical activity, healthy eating is beneficial in many ways. Fish should be present in every person's diet at least once a week. One of the beneficial effects is a reduction in heart rate and the risk of death from coronary disease, myocardial infarction. This conclusion was reached by scientists from the American Heart Association based on the results of a study published in 2003.
If you do not like fish dishes, you can purchase some kind of dietary supplement with fish oil.
Protect yourself from stress
There are two parts of the autonomic nervous system in the human body. The parasympathetic department predominates in a state of rest - it reduces the frequency and strength of heart contractions. The sympathetic one is activated in a state of stress - it causes an effect that can be figuratively described as “fight or flight.”
Unlike primitive ancestors, the modern average person does not need to run away from anyone or fight with anyone. But stress levels are off the charts, especially in big cities. If you don’t see ways to protect yourself from stressors, you can start small:
- set aside some time every day to turn off your phone, computer, TV and other gadgets;
- practice meditation - just 15 minutes a day is enough to start.
Do breathing practices
The work of the heart and lungs is closely related. Deep, mindful breathing helps quickly reduce stress levels and “calm” the cardiovascular system. Inhale for five seconds and then exhale slowly for 15 seconds. It can be helpful to do a few of these inhalations and exhalations from time to time, especially when you are very nervous. You can also consider breathing practices that are used in yoga - pranayama.
Stop smoking
Smoking is most often talked about as the cause of lung cancer and other cancers. Many manufacturers of smokeless nicotine delivery devices play on this: advertising claims that they are supposedly almost safe. In fact, the main enemy of health is nicotine, and the main blow falls on the cardiovascular system.
After smoking a cigarette (or vaping, hookah, whatever), the lumen of the arteries and veins narrows. As a result, it becomes more difficult for the heart to push blood through, and it begins to contract more often. This happens even at rest.
The good news is that this effect is reversible, and quite quickly. While it takes several years to reduce the risk of developing lung cancer, the pulse returns to normal within 24 hours after the last cigarette smoked. In addition, this way you can lower your blood pressure. Further more: giving up a bad habit will lead to a significant improvement in your health and overall well-being.
Drink enough fluids
When the body loses a lot of fluid, the blood thickens and it becomes more difficult for the heart to pump it. The lack of effort is compensated by an increase in heart rate. Therefore, if you want to slow down your heart rate, you need to hydrate your body regularly. However, it is important not to overdo it, especially for people with high blood pressure, varicose veins and swelling in the legs and other cardiovascular diseases. Try to drink more fluids in the morning and reduce your intake in the evening.
It is important to remember two more recommendations:
- It is better to drink plain water, and certainly not drinks with sugar (sweet tea and sparkling water). Added sugars lead to extra pounds and additional stress on the heart.
- Avoid drinks with alcohol - it thickens the blood.
Limit your caffeine intake
Caffeine itself increases your heart rate. And even if this is a temporary effect, it will become permanent if you are a “coffee addict.” In addition, caffeine acts as a diuretic and promotes fluid loss - and we have already discussed the negative effects of dehydration above.
Maintain a normal weight
Extra pounds are additional fatty tissue through which blood also needs to be pumped, which increases the load on the heart. This effect is especially pronounced if the body has a lot of fat but little muscle mass. In addition, obese people often develop atherosclerosis, which is a difficulty in blood flow through narrowed vessels and increased blood pressure with all the ensuing consequences.
In fact, bringing your body weight back to normal is not that difficult. For most people, following two recommendations is enough:
- Eat right. And here we are not talking about strict, exhausting diets - they will only do harm. You just need to stick to a healthy diet that won't load your body with a lot of fat, fast carbohydrates and calories.
- Play sports. This will help you lose extra calories. After all, the human body was not designed by nature to constantly spend time in an office chair or on the couch in front of the TV. We are not adapted to this way of life.
Get a good night's sleep
A full night's sleep is not just rest. This is one of the important components of the biological clock built into the human body - circadian rhythms. When they are violated, all organs suffer. This occurs with chronic lack of sleep, irregular routine, and night shift work. And one of the negative effects is an increased load on the heart, a malfunction of the cardiovascular system. By the way, taking a nap during the day is also useful, but not for too long. Twenty minutes is enough.
One of the main mistakes of people with problematic mental health
This mistake is trying to completely eliminate stress from your life. Sometimes people with unstable psyches withdraw from the world around them - they quit their jobs, limit their social circle, and begin to rarely leave the house. But such a distance from reality makes the psyche even more unstable; a person cut off from life begins to see the world only in black and white, thinking loses flexibility and ultimately a prolonged depression and loss of desire to live sets in. If you begin to notice similar behavior in yourself or loved ones, you should immediately take action to prevent sad consequences.
Treatment of mental disorders in men
Among men, acute and organic types of mental disorders are most common, which require a more serious and long-term approach to treatment. Psychosis, schizophrenia, addiction to illegal drugs and manic episodes – these diseases affect more than 40% of the male population. According to WHO statistics, men are much less likely to admit that they have mental disorders than women.
Treatment of mental disorders in men occurs under constant supervision by a professional psychotherapist. The most effective treatment is achieved only if it is comprehensive, that is, a combination of medications with techniques and exercises that are based on a direct conversation between the patient and the doctor.
Emotionally unstable psychopathy
The main external sign of the disease is impulsiveness in words and actions without taking into account possible consequences, lack of self-control. Any little thing can make a person angry; sometimes outbursts of aggression and irritability arise for no reason. Usually the disease manifests itself at a relatively early age, when the child is first forced to comply with certain requirements. Gradually, the pathology progresses up to episodes of twilight stupefaction for no apparent reason.
Treatment of mental disorders in women
Most often, women experience mental disorders associated with depression or constant anxiety. These species are the most resistant to drug treatment. Any treatment is based only on an individual approach, based on the woman’s condition, her age and previous injuries to the disease.
Treatment of mental disorders in women is based on a specific scheme, which includes the use of antidepressants, a combination of other pharmacological agents and mandatory psychotherapeutic techniques.
Paranoid psychopathy
The clinical picture is dominated by suspicion, which takes precedence over logic and reason. Such men are pathologically neat and conscientious, intolerant of injustice. But their horizons are very narrow, their interests are limited, there is no desire for self-development, no desire to achieve any goals.
Even in words or actions accidentally thrown by someone, a person sees a hidden meaning and threat. Distrust is typical, which very quickly develops into suspicion. The patient is sure that they are treating him without due respect and want to insult him. Without treatment, the disease usually progresses with the formation of delusional ideas involving persecution, jealousy, etc.
Mental disorders in adolescents
One in six people affected by a mental disorder are in the 10-19 age group, one of the most difficult transition periods of adulthood. The main reason for the mental disorder of a teenager is the process of personality formation, which can be negatively influenced by the people around him, as well as a manic desire to try prohibitive drugs for the first time in his life.
Mental disorders in adolescents can only be treated in a comprehensive manner by professionals together with parents. During this period, it is important to create a safe atmosphere for the life of a teenager, to protect him from possible risks and negative factors from others.
