Why Palpitations Happen

Palpitations are the sensation of your heart racing, pounding, or skipping beats. They can be caused by various factors, including:

Common Causes:

1. Stress and Anxiety: Emotional distress can trigger palpitations.
2. Caffeine or Nicotine: Stimulants can increase heart rate.
3. Dehydration: Low fluid levels affect blood circulation.
4. Electrolyte Imbalance: Potassium, magnesium, and calcium imbalances can disrupt heart rhythm.
5. Thyroid Issues: An overactive thyroid (hyperthyroidism) can cause palpitations.
6. Medications: Certain medications, including decongestants and asthma treatments, may trigger them.
7. Heart Conditions: Arrhythmias or structural heart problems might cause recurrent palpitations.
8. Low Blood Sugar: Skipping meals or extreme dieting can lead to palpitations.
9. Hormonal Changes: Menopause, pregnancy, or menstruation might cause fluctuations in heart rate.

Natural Remedies for Palpitations

1. Deep Breathing Exercises:
   • Practice slow, deep breaths to calm the nervous system and regulate heart rate.
2. Stay Hydrated:
   • Drink plenty of water throughout the day to prevent dehydration.
3. Cut Stimulants:
   • Reduce or eliminate caffeine, nicotine, and alcohol from your diet.
4. Electrolyte-Rich Foods:
   • Include bananas (potassium), spinach (magnesium), and dairy (calcium) in your meals.
5. Ginger Tea:
   • Ginger helps soothe anxiety and improve circulation.
6. Valerian Root or Chamomile Tea:
   • These natural relaxants can help reduce palpitations caused by stress.
7. Cold Water Splash:
   • Splash your face with cold water to activate the vagus nerve and stabilize your heart rate.
8. Yoga and Meditation:
   • Regular practice of yoga or mindfulness meditation can prevent stress-related palpitations.
9. Avoid Heavy Meals:
   • Eating small, balanced meals can prevent palpitations caused by low blood sugar or digestive issues.

Medications and When to Seek Help

Medications

• Beta-Blockers: Such as propranolol, to control fast heart rates.
• Calcium Channel Blockers: Like verapamil, to stabilize heart rhythms.
• Anti-Anxiety Medications: For stress-induced palpitations (e.g., alprazolam, buspirone).
• Electrolyte Supplements: If deficiencies are diagnosed (e.g., potassium or magnesium tablets).

When to See a Doctor

Seek medical attention if palpitations are accompanied by:

• Chest pain or pressure.
• Fainting or dizziness.
• Shortness of breath.
• Persistent or worsening episodes.

Lifestyle Changes for Long-Term Relief

1. Maintain a balanced diet with whole grains, lean protein, and fresh produce.
2. Get 7–8 hours of quality sleep daily.
3. Exercise regularly but avoid overexertion.
4. Manage stress with hobbies or therapy.

Addressing palpitations often requires a mix of natural remedies, lifestyle adjustments, and professional medical advice.