Heart Rate Variability
Heart rate variability or HRV is a measure of the variation in time between heartbeat intervals. Research has yielded several important insights about heart rate variability. In fact, a higher HRV, or greater variability between beats, has been linked to a lower cardiovascular risk. (1)
HRV is also an important tool for exercise performance as it is used to gauge proper recovery and can enhance athletic performance by optimizing the body’s responses to training. Research focuses on how different forms of exercise and the intensity with which we do them affects our HRV which ultimately helps shape optimal training and thereby improves performance outcomes.
From a generalized standpoint, HRV is broadly associated with overall health and resilience. If you have a higher HRV your body adapts to stress better but if your HRV is low, you are more susceptible to various chronic conditions such as cardiovascular disease, metabolic dysfunction (like type 2 diabetes), and even mental health disorders.
How exactly is it measured? HRV is measured in two ways, time-domain (SDNN) which looks at overall variability, and frequency-domain which reflects different aspects of autonomic regulation. SDNN >50 is good, 20-50 is moderate and <20 is poor and reveals high stress or potential health issues. Higher HRV generally indicates better overall health, better cardiovascular health, and a better autonomic nervous system function.
What affects HRV? Age, chronic stress, and poor sleep all decrease HRV. Fitness, good nutrition, and good hydration can all increase it.
How can you know your heart rate variability? The best way to determine your HRV is to use a wearable device or smart phone app with a camera. Start by using the device when you are at rest, fully relaxed, and in a seated or lying position to get your baseline. Measure at the same time each day to maintain consistency. Upon waking and before you get out of bed is a great time.
How can you improve your heart rate variability? Incorporating lifestyle adjustments such as regular physical activity, adequate quality sleep, a nutrient dense diet, hydration, and stress management practices.
HRV varies from person to person and at different times, so it is best to view it as a trend over time. If it is consistently high, it is a picture of better overall health, but if it is mostly low, it suggests stress, fatigue and potential health issues and improvement and changes are needed. To learn more about how you can upgrade your health to live better longer, follow me on Instagram or subscribe for free at the bottom of any of my website pages (thehealthandwellnessnp.com) and together, let’s transform your health!
References:
1. U.R. Acharya, K.P. Joseph, N. Kannathal, C.M. Lim, J.S. Suri
Heart rate variability: a review. Med. Biol. Eng. Comput., 44 (2006), pp. 1031-1051