Have you ever calmed down and listened to the sound of your heartbeat? The regular and powerful "thump" sound is the rhythm of life beating in the chest. In the medical field, this regular heartbeat rhythm is called "sinus rhythm", and it is an important sign of the normal functioning of the heart.
What is sinus rhythm?
First of all, we need to know that sinus rhythm is not the name of a disease, but a normal physiological phenomenon. Our heart has a small headquarters called the sinus node, which is located in the upper part of the right atrium. The sinus node acts as a precise commander, generating electricity automatically and rhythmically. These currents are transmitted to various parts of the heart in a specific conduction sequence, triggering contraction and relaxation of heart muscle cells. This heartbeat, which is dominated by the sinus node, is what we call sinus rhythm.
The normal range of sinus rhythm
In general, an adult's sinus rhythm frequency should be between 60 and 100 beats per minute.
However, there are also some young people whose heart rate may be 50 to 60 beats per minute, which is also normal.
For children before the age of six, their heart rate may exceed 100 beats per minute. These differences are related to factors such as our age, physique, and lifestyle habits.
What behaviors affect sinus rhythm?
1. Physiological factors
Exercise: During physical activity, the heart beats faster to meet the increased oxygen demand of muscle tissue.
Breathing: Deep, long, breathing can indirectly affect heart rate through changes in chest pressure. (For example, a slightly faster heart rate when you inhale and a little slower when you exhale, which is called a respiratory arrhythmia)
Sleep: Heart rate drops during deep sleep.
Age: As you age, your heart rate may gradually slow down.
2. Pathological factors
Sinus bradycardia: The heart rate is abnormally slow due to reduced function of the sinus node.
Sinus tachycardia: increased excitability of the sinus node causes the heart to beat fast.
Irregular heartbeat: such as atrial fibrillation and atrial flutter can interfere with sinus rhythm.
3. Psychogenic factors
Stress and anxiety: Stress activates the sympathetic nervous system, causing the heart rate to rise.
Fear: Sharp emotional reactions can also cause short-term changes in heart rate.
4. Drugs and toxins
Stimulant medications, such as caffeine and nicotine, can increase the heart rate.
β-Blockers: Used to treat high blood pressure and certain heart problems, they lower the heart rate.
Drugs: Such as cocaine and amphetamines can cause abnormal heart rates.
5. Other behavioral factors
Diet: Heavy alcohol consumption or eating high-fat foods can have a negative impact on heart health in the long term.
Smoking: The chemicals in tobacco can damage the heart and cause irregular heart rates.
Dehydration/dehydration: Severe dehydration can affect heart function and can lead to changes in heart rate.
All of these behaviors and factors can affect sinus rhythm, and the exact degree of influence varies from person to person, depending on a variety of factors such as individual health conditions, lifestyle habits, and genetics.
What are the symptoms of sinus rhythm abnormalities
1. 窦性心动过缓（Sinus Bradycardia）的症状
Fatigue: The body feels tired and weak.
Fainting or dizziness: because the blood supply to the brain is reduced.
Difficulty breathing: especially during exercise.
Chest pain: May occur when the blood supply to the heart is insufficient.
Memory loss or difficulty concentrating: because the brain does not supply enough oxygen.
Palpitations: Feeling your own heartbeat.
2. 窦性心动过速(Sinus Tachycardia)的症状
Palpitations: Feeling that your heart is beating strongly, quickly, or irregularly.
Chest discomfort: You may feel pressure or slight pain.
Dizziness: Caused by a fast heartbeat.
Difficulty breathing: especially after strenuous activity.
Anxiety: Nervousness and anxiety can be caused by abnormal heart rates.
3. Symptoms of respiratory arrhythmia
Unstable heart rate: The heart beats faster when you take a deep breath and slows down when you exhale.
窦性停搏（Sinus Arrest）或窦房阻滞的症状
Temporary syncope: A brief interruption of blood flow due to a pause in the heart's beating.
Fatigue: Persistent tiredness due to slowing of blood circulation.
Sinus arrhythmias may be a completely normal physiological phenomenon, especially in young people and athletes. For example, respiratory sinus arrhythmia is a rapid heart rate during deep breaths and a slowing heart rate during exhalation, which is usually considered normal in young people.
If you experience the above symptoms or other unusual heart symptoms, you should consult your doctor promptly to rule out any underlying health problems. Your doctor may recommend an electrocardiogram (ECG) to evaluate your heart's electrical activity and determine if there's a problem.
How to maintain normal sinus rhythm on a daily basis
1. Lifestyle health
Eat regularly: Maintain a balanced diet and limit your intake of foods high in fat, salt, and sugar.
Moderate exercise: Regular aerobic exercise, such as walking, swimming, or cycling, can boost heart function.
Maintain a healthy weight: Obesity can put a strain on the heart, and maintaining a healthy weight is important for maintaining a normal heart rhythm.
Quit smoking and limit alcohol: Both tobacco and alcohol can affect heart health, and these habits should be avoided or reduced.
2. Manage stress and emotions
Relaxation techniques: Learn and practice relaxation techniques such as deep breathing, meditation, yoga, and more to reduce stress.
Get enough rest: Make sure you get enough sleep and rest to help your heart rate return to normal.
3. Check it up regularly
Regular check-ups: Include tests such as electrocardiogram (ECG) to monitor heart health.
Consult a doctor promptly: Consult a medical professional immediately if you experience any unusual heart symptoms.
4. Avoid irritants
Limit caffeinated beverages, such as coffee and certain types of tea, as they may cause a rapid heartbeat.
5. Medication management
Take your medications on time: If you've been diagnosed with a heart rhythm problem and are prescribed by your doctor, it's important to take them correctly as directed.
Avoid substance abuse: Certain medications and supplements can put extra stress on the heart or affect the heart rhythm.
6. Check for and manage chronic diseases
Control high blood pressure and diabetes: These conditions, if left well controlled, can have a negative impact on heart health.
Any lifestyle modification program should be done under the guidance of a doctor, especially if you have a known heart condition or other health condition. Your doctor can provide personalized advice to make sure the steps you're taking are appropriate and effective for maintaining your heart health.
Sinus rhythm is the "barometer" of physical health and an indispensable "main theme" in the music of our life. Understanding and paying attention to our sinus rhythm not only helps us better understand our health, but also reminds us to take proactive steps to protect our hearts in our daily lives, so that the melody of life is always harmonious and pleasant.