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What are Palpitations?

Palpitations are the feeling that one's heart is beating too fast or irregularly. They can be described as pounding or fluttering in the chest, or the heart is beating too fast or forcefully. Although palpitations often turn out to be harmless, sometimes they are an indication of an illness. It can occur under any conditions; at times of physical activity, stress, or just when at rest. Knowing what palpitations mean may be necessary because they could present with an increased heart rate or an irregular heartbeat.

Common Causes of Palpitations

Several factors can contribute to heart palpitations, including:
Stress and Anxiety: The most common cause of palpitations is emotional stress, anxiety, or panic disorders. When one experiences emotional stress, anxiety, or other panic disorders, the body's autonomic nervous system will release the hormone adrenaline, making the heart pump more forcefully and increasing the heartbeat. Hence, at this state of arousal, palpitations can persist, mostly among the anxious.
Caffeine and Stimulants: Stimulants including caffeine, nicotine, and prescription medications can cause an abnormal working of the heart. Many overuse caffeine through coffee, tea, energy drinks, or chocolate. In very large quantities, they stimulate the heart and produce palpitations. Nicotine from tobacco also causes tachycardia and will sometimes produce arrhythmias.
Hormonal Changes: Humans experience major hormonal fluctuations throughout their lives, especially at such periods as pregnancy, menstruation, and climacterium. Pregnant women are likely to suffer from palpitations since the estrogen levels surge significantly, and progesterone levels also rise five to ten times. They alter the blood volume and heart rate proportionally and produce palpitation. Likewise, the fluctuating hormone level in females during their menstrual cycle or during climacterium might lead to palpitations in them.
Medical Conditions: Some medical conditions cause palpitations. Hyperthyroidism is an example condition where there is unwanted activity of the thyroid gland, which speeds up the metabolism as well as the heart rate. Other medical conditions include anaemia or a relatively low count of red blood cells, heart diseases (atrial fibrillation or arrhythmias), or imbalances of electrolytes in one's system that can contribute to the palpitate feeling.

When to Worry About Heart Palpitations

While occasional palpitations are usually harmless, you should seek medical attention if you experience:

• Persistent or frequent palpitations.
• Palpitations accompanied by chest pain.
• Dizziness or fainting spells.
• Shortness of breath.
• Palpitations occurring during sleep or while lying down.

How to Stop Heart Palpitations

To manage and alleviate palpitations, consider the following Ayurvedic treatments and lifestyle adjustments:

Ayurvedic Remedies for Heart Palpitations

Arjuna (Terminalia arjuna): Arjuna is one of the chief plants in Ayurveda, which is used for heart health conditions. It increases the cardiac muscle and enhances circulation, thus reducing palpitations and keeping blood pressure low. The antiseptic nature of flavonoids and tannins balances and brings blood pressure down. Intake of powdered Arjuna or decoction helps in maintaining a healthy heart and prevents numerous heart-related diseases.
Ashwagandha (Withania somnifera): This is an adaptogenic herb that controls stress and anxiety, known causes of heart palpitations. By controlling cortisol levels, Ashwagandha induces calmness and enhances the general function of the heart. It will mitigate frequent palpitations and enhance overall feelings of well-being.
Cardamom (Elettaria cardamomum): Cardamom is a very sedating herb. It may soothe palpitations somewhat in response to some anxiety. Cardamom elevates the mood. So it may help prevent the kind of palpitations that occur from discomfort related to the gastrointestinal tract because it aids digestion.
Ginger (Zingiber officinale): Ginger is excellent for digestion and can help reduce palpitations caused by digestive issues. Drinking ginger tea can provide relief and improve overall digestive health, which may indirectly help alleviate heart palpitations.
Panchakarma: It is a collection of detoxification treatments meant to cleanse the body and bring balance to the doshas. Procedures such as Basti, or enema therapy, help to eliminate extra heat and toxins, thus offering improvements in heart health as well as reducing palpitations.

Diet and Lifestyle Modifications

Foods to Include:

Fresh Fruits and Vegetables: Various fruits and vegetables that are high in antioxidants, such as berries, spinach, and bell peppers, should be included in the diet. These reduce oxidative stress and inflammation in the heart, thus stabilising heart function.
Whole Grains: Include whole grains such as oats, quinoa, and brown rice, as they are high in nutrients and fibre, which stabilise blood sugar levels and reduce the spiking palpitations that one might experience from blood sugar spikes.
Herbal Teas: Herbal teas, for instance, chamomile and ginger, are known to be soothing. Chamomile calms the mind and body; ginger aids digestion and may thus relieve palpitations caused by poor digestion.

Foods to Avoid:

Caffeine and Sugary Drinks: Minimise or eliminate caffeine and sugary beverages, as they can stimulate the heart and increase the risk of palpitations. Opt for water or herbal teas instead to stay hydrated without the added stimulants.
Heavy Meals: Avoid heavy or large meals that can cause digestive discomfort. Heavy meals put more strain on the stomach and diaphragm, causing palpitations. Take many small meals for proper digestion.

Lifestyle Changes:

Manage Stress: Stress is considerably reduced using meditation, yoga, or deep breathing. Involvement in such practices decreases cortisol levels and induces relaxation, hence reducing the anxiety due to palpitations.
Regular Exercise: Do moderate physical activity, such as walking, swimming, or cycling, to enhance cardiovascular health. Regular physical activity is thus good for the heart and the fewer chances of getting palpitations.
Adequate Sleep: Ensure you get enough sleep at night because lack of sleep may increase stress levels, thereby worsening palpitations. An aim of 7-9 hours of quality sleep supports good health and well-being.