HRV. Heart Rate Variability.

What do forgiveness and the female orgasm have in common? They both improve your HRV.

Heart Rate Variability (HRV) serves as a window into the autonomic nervous system, showcasing how well our bodies can transition between its "fight or flight" (sympathetic) and "rest and digest" (parasympathetic) states. Nature originally designed our 2 autonomic states to be balanced and in harmony. Unfortunately, the modern world and our super busy lifestyles cause this balance to spiral out of sync-typically we are stuck in the sympathetic state and can't get out of it. Chronic stress, and the perception of things we experience as negative stress, keeps our sympathetic system on high alert, which can reduce HRV. When we're always in a state of alert, a state of fight or flight, cortisol and all other hormones (thyroid, estrogen, progesterone, testosterone, insulin) are not able to perform in harmony within us. This can result in many negative consequences, the most problematic including cardiovascular disease, diabetes, obesity, depression/anxiety. A higher HRV signifies a more adaptable system, capable of efficiently switching between these states. When we are able to effectively balance our autonomic nervous system, we raise our HRV and a cascade of healing events happen. Recovery is quicker. Injury risk is lower. Hormones become balanced. Mood improves. Even our metabolic lab profiles improve. This also means decreased risk of disease. So, how can we enhance our HRV and promote this natural balance?

1. Stress Management:

Chronic stress, and the perception of things we experience as negative stress, keeps our sympathetic system on high alert, which can reduce HRV. This can result in many negative consequences, the most problematic including cardiovascular disease, diabetes, obesity, depression/anxiety. Mindfulness practices like meditation, yoga, and deep breathing exercises can help you shift into the parasympathetic state, improving HRV.

2. Adequate Sleep:

Quality sleep is your body's ultimate recovery time. Aim for 7-9 hours of restorative sleep each night to recharge your autonomic nervous system.

3. Physical Activity:

Regular, moderate-intensity exercise can boost HRV by promoting cardiovascular health and improving your body's ability to switch between sympathetic and parasympathetic states. Resistance training is a great way to promote muscle-brain-organs crosstalk-promoting cellular resilience and grit.

4.Healthy Diet:

Nutrient-dense foods support (rather than detract from )your overall health and gut microbiome. Focus on whole foods, fiber, clean sources of protein and fill your plate with a variety of fruit and vegetables that represent every color of the rainbow.

5. Hydration:Dehydration can stress your body and impact HRV. Ensure you stay adequately hydrated throughout the day. Try to consume an ounce per pound of body weight per day. If sweating profusely for longer bouts of exercise, Limit or avoid alcohol.

6. Limit Stimulants:

Reduce your caffeine and nicotine intake, especially in the afternoon and evening, as they can interfere with your body's ability to relax, fall asleep and stay asleep. .

7. Social Connections:

Rely on oxytocin-our love hormone. There are stress-protective positive effects of social interactions. Women! Let's "tend and befriend." Building and maintaining positive relationships with our tribe reduces stress and improves HRV.

8. Time in Nature:

Spending time outdoors and connecting with nature can have a calming effect and positively influence your HRV.

9. Cold Exposure:

Brief exposure to cold through showers and ice baths stimulate the vagus nerve and activates branches of your parasympathetic (rest and digest) nervous system. A regular practice makes your body more proficient at counteracting physiological stress.

Disclaimer: The information provided on this blog is intended for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your individual health and fitness needs. We do not endorse or promote any specific products or services mentioned on this blog. Reliance on any information provided herein is solely at your own risk.