Atrial fibrillation is a form of cardiac arrhythmia-that is, when the heart beats abnormally. If you've been diagnosed with this condition, chances are you've received a long list of do's and don'ts from your doctor. But in addition to worrying about what medication is needed, you can also treat this condition in a safe and natural way. See Step 1 below to get started on your path to heart health.
Step
Part 1 of 3: Modifying Diet
Step 1. Avoid caffeine-in any form
Coffee, chocolate, caffeinated tea, energy drinks, colas-whatever. Coffee accelerates the body's heart rate and metabolic rate, which is dangerous if atrial fibrillation is on the radar. Caffeine also increases the release of free radicals which result in disturbances in the electrical activity of the heart. Even one cup a day can be a major cause for concern.
For those who have been regular coffee drinkers for years up to 4 cups per day or more, you should reduce your consumption within 3 weeks until you can stop completely without experiencing withdrawal symptoms. If you have been addicted to coffee for a long time, stopping suddenly or all at once can worsen the irregular heartbeat
Step 2. Avoid overeating
Food and drink in any form, natural or not-if consumed in excess of the required amount-is also bad news. Excess food diverts blood circulation from the heart to the stomach and can make the heart feel unable to carry electrical impulses. In other words, the arrhythmia will indicate its worst condition.
Step 3. Drink tea only in moderation
Tea-particularly chamomile and green tea-is known to relax the mind and soothe the senses. Tea can also release antioxidants that help transport electrical impulses better. A daily serving of tea containing no more than 3-5 g of tea leaves is still allowed.
On the other hand, if it contains caffeine, tea should be avoided. Check the nutritional information on the packaging before buying or consuming
Step 4. Minimize unhealthy foods
Oily foods, saturated fatty foods, junk food, fast food, processed foods and foods with MSG are examples of well-known trigger factors for atrial fibrillation. If you are used to consuming large amounts of these foods every day, then the best option is to stop all of them right now. If you want to find the real cause, you can try stopping one, one at a time and observe the effect.
However, taking no risks is always a wise choice when dealing with heart problems, and replace those foods with healthier, greener options from the food chain
Step 5. Eat lots of fish
There's nothing wrong with fish! Cold water fish has been shown to be high in omega 3 fatty acids which are proven to be healthy for the heart. Fish such as salmon and mackerel contain high levels of the same and should be consumed 2-3 times a week, safely.
Step 6. Increase the craze for nuts and bananas
Stack the almonds, but stay away from peanuts and cashews, especially the salty ones. Almonds, due to their high content of vitamin E, have a relaxing effect on heart muscle fibers.
Bananas, because of their high potassium content, are known to lower blood pressure. Serotonin it contains acts as a mood lifter, mimicking the natural serotonin in the body, thus making the body less responsive to stress that can worsen fibrillation
Part 2 of 3: Changing Your Lifestyle
Step 1. Stop drinking alcohol
Alcohol in any form should be avoided. Even drinking light alcoholic beverages such as beer or wine does not help the heart to transport electrical impulses more efficiently. Alcohol in the blood is the culprit and can cause damage even in a normal heartbeat.
Maybe wine is good for the heart, but for the heart muscle and blood flow, not the conduction of impulses between the vessels of the heart. If atrial fibrillation is a problem for you, wine is not good for your heart
Step 2. Quit smoking
Needless to say, smoking must be stopped. One of the reasons people smoke is to increase alertness, which nicotine does as advertised, but the same is not necessary or beneficial if your heartbeat is irregular, especially because of atrial fibrillation. Not to mention the fact that smoking causes many other serious diseases. Again, just like caffeine, one cigarette a day is not allowed.
Nicotine is not a substance that the body needs, therefore no daily limit is allowed. For chain smokers or those who have been smokers for a long time, reducing addiction needs to be done to stop gradually. Nicotine patches or gum are also not allowed
Step 3. Reduce stress
It is not necessary to emphasize the role of stress in arrhythmias. You must take all possible steps to deal with stress or avoid stress. Any stressful situations such as office presentations, family gatherings or other social commitments should be avoided completely. Your health is something that should be taken seriously.
Meditation, breathing exercises, yoga, and stress control techniques should be utilized to help fight stress actively. Whatever works for you, do it. And if any of these examples you haven't tried, give them a try
Step 4. Take supplements
With a doctor's advice, of course. Some supplements may have the opposite reaction in your specific case, so consult a healthcare professional before starting to take vitamins and minerals. However, arm yourself with knowledge when consulting a doctor. Here are the details:
- Fish oil. If you don't eat fish directly for various reasons, you can always take fish oil capsules or cod liver oil capsules which contain heart-friendly omega 3 fatty acids. Fish oil basically helps reduce the chances of blood clots that worsen atrial fibrillation.
- Magnesium and potassium. Both magnesium and potassium are essential minerals in the process of heart muscle contraction and also the normal function of the heart. Magnesium can be taken in one dose of 400 mg per day to start and then observe the effects. The dose should not exceed 900 mg per day. Potassium supplements containing 5 g of potassium overall are a good choice per day.
- Coenzyme Q10. Coenzyme Q10 or CoQ10 as it is commonly known, is known to occur naturally and in high concentrations in the heart muscle. CoQ10 helps meet the energy needs of cardiac muscles that have high energy requirements. 150 CoQ10 per day with food is sufficient as intake.
- Taurine. Taurine is one of the free amino acids found in the heart. Taurine is present in abundance. This amino acid affects enzymes in the heart that help in contraction of the cardiac muscles. Taurine in doses of 1.5 to 3 grams a day should be sufficient.
Part 3 of 3: Starting an Exercise Routine
Step 1. Stretch regularly
Do the stretching and warm-up exercises that people normally do before strenuous exercise-minus the exercise itself. This exercise can be done for 5 to 7 minutes once a day. This exercise will heat up the muscles and get the blood flowing without stressing the heart.
Step 2. Do some light cardio
Walking, jogging, running, aerobics, or even sports such as tennis- these exercises can be done for no more than 30 minutes at a time 3 to 4 times a week. The essence of this exercise is to maintain fitness levels and ensure smooth heart circulation.
There is no need for a competitive spirit when doing these activities. Training should be more like time you spend with yourself and focus on performance and rhythm than anything else. The point is to maintain a steady heart rhythm to counter fibrillation imbalances
Step 3. Do yoga
This exercise is the most powerful tool that will work on a mind and body level. Avoid strenuous yoga such as strength yoga or aerobic yoga. Basic yoga breathing techniques and simple asanas can be done easily. Yoga will also help you meditate and release stress.
Avoid asanas (positions) such as shirshasana (standing upside down with head support) which bring the body's blood flow to the brain instead of to the heart. Asanas such as the “mountain pose” are known to be beneficial for atrial fibrillation
Step 4. Do breathing exercises
Every day, twice a day, sit with your legs bent up and take a deep breath and then exhale slowly. Feel the inhale and watch your belly expand with each inhale. Focus on your breathing. Do this exercise at least 15 pulls at a time. This will help you relax and get rid of your palpitations.
Tips
- Natural foods such as onions and garlic (Allium cepa and Allium sativum) have active ingredients that help in muscle contraction and nerve conduction. Plants such as belladonna, cinnamon bark, contain atropine which can stimulate the heartbeat. L-carnitine is also used to treat atrial fibrillation but requires further research.
- In the case of an acute palpitation episode, the patient can always use the Valsalva maneuver or force a cough as if trying to get an object stuck in the throat. This is a well-known and scientifically proven maneuver used by doctors themselves to control atrial fibrillation in an emergency.
