When it involves your health, it's now easy to measure and track all types of data. From the comfort of our homes, we will check our weight, blood pressure, step count, calories, heart rate and blood sugar. Researchers are exploring one other data point called heart rate variability (HRV) as a possible marker of resilience and behavioral flexibility.
What is HRV?
HRV is just a measure of the difference in time between each heart beat. This variation is controlled by a primitive a part of the nervous system called the autonomic nervous system (ANS). It works behind the scenes, robotically controlling our heart rate, blood pressure, respiratory and digestion amongst other necessary functions. The ANS is split into two major components: the sympathetic and parasympathetic nervous systems, also generally known as the fight-or-flight mechanism and the relief response.
The brain is continually processing information in an area called the hypothalamus. The ANS provides signals to the hypothalamus, which then directs the remainder of the body to activate or chill out various functions. It not only responds to a foul night's sleep, or a sour conversation along with your boss, but additionally to the exciting news that you simply're engaged, or that delicious healthy meal you had for lunch. Our body handles all of the stimuli and life goes on. However, if we now have constant triggers resembling stress, poor sleep, unhealthy weight loss plan, dysfunctional relationships, loneliness or isolation, and lack of exercise, this balance could be disturbed, and your fight-or-flight response can go into overdrive.
Check heart rate variability.
The gold standard is to research a protracted strip of electrocardiogram done within the doctor's office. But in recent times, corporations have launched apps and wearable heart rate monitors that do exactly that. The accuracy of those methods continues to be being tested, however the technology is improving. If you wish to try it, chest strap monitors provide a more accurate measure of HRV than wrist devices.
HRV may offer a non-invasive method to disclose imbalances within the autonomic nervous system. Based on data collected from many individuals, if the system is in additional of a fight-or-flight mode, the difference between heartbeats decreases. If the system is in a more relaxed state, the difference between beats could also be greater.
This suggests some interesting possibilities. People with higher HRV could have greater cardiovascular fitness and will be more resilient to emphasize. HRV may provide personalized feedback about your lifestyle and help motivate those considering taking steps towards a healthier lifestyle. You may notice changes in HRV as you incorporate more mindfulness, meditation, sleep, and particularly physical activity into your life. For those that love data and numbers, it will probably be a strategy to learn how your nervous system is reacting not only to the environment, but additionally to your emotions, thoughts and feelings.
The bottom line
There are questions on the accuracy, reliability, and overall utility of HRV tracking. While HRV has been linked to overall physical well-being, the connection between changes in HRV and the way your autonomic nervous system is functioning will need more research. Still, in case you determine to make use of HRV as one other piece of health data, do not be too confident in case your HRV is high, or too anxious in case your HRV is low. Think of HRV as one other way you'll be able to tune into your body and mind responding to your day by day experiences.