Relieving Your Symptoms in the Moment
Sit down or change positions to help your body relax. Sitting down can help relieve symptoms like dizziness or lightheadedness, and it may help slow your heart rate. Additionally, changing positions can help relieve pressure on your chest, if there is any. Lay on your back or sit back against pillows, which may help relieve your symptoms. Try not to lay on your left side, which increases the pressure on your heart. Instead, lay on your back or right side. Close your eyes and do your best to relax.
Sip on a glass of cold water to slow your heart rate. Slowly drinking cold water can help you calm yourself down, which helps slow your heart rate. Additionally, consuming more water will help treat and prevent AFib episodes caused by dehydration. Make sure you’re drinking at least 11.5 cups (2.7 L) of water a day if you’re a woman and at least 15.5 cups (3.7 L) of water a day if you’re a man.
Apply a cold or hot compress to your face to help calm yourself down. Use a wet rag, a hot water bottle, or an ice pack as a compress. Place the compress against your face or neck to help relax your nervous system. If you’re using a hot water bottle or ice pack, you may want to wrap it in a towel to protect your skin before you hold it against your face or neck.Variation: As an alternative, you may be able to use cold water to shock your system and correct your heart rate. Add ice and water into a bowl, then submerge your face for 1-2 seconds. The shock from the cold may help your heart rate recover.
Breathe deeply for 4 counts, then exhale for 4 counts. Sit comfortably and place your hand over your stomach. Slowly draw air down into your stomach and chest, as you slowly count to 4. Hold your breath for 1-2 seconds, then slowly exhale to a count of 4. Continue to breathe deeply until you start to feel better.Tip: Deep breathing will help you slow your heart rate and can trigger a calming response throughout your body.
Do yoga to calm your breathing and slow your heart rate. Yoga is a great way to cope with AFib because it helps you focus on your breath and slow down your breathing. Additionally, yoga relaxes your body, which helps your heartbeat return to a normal pattern. Do 30 minutes to an hour of yoga to help your body recover from an AFib episode. You can attend a class, follow along with a video workout, or do a series of poses on your own.Tip: In addition to helping stop an AFib episode, yoga may also prevent them from occurring. If you want to use yoga for prevention, take 2 yoga classes every week, which may help prevent AFib episodes.
Do low-impact aerobic exercise if approved by your doctor. Although it might sound counterintuitive, doing exercise may stop an AFib episode, even if you're experiencing rapid heartbeat. Do 30 minutes of a low-impact aerobic exercise to help your AFib symptoms pass quickly. For example, do an elliptical workout, go for a walk, swim, take an aerobics class, row, cycle, or do power yoga. Always get your doctor’s approval before starting a new exercise regimen. They’ll make sure you’re healthy enough for exercise.
Cough or squeeze your pelvic muscles to engage your vagus nerve. The vagus nerve helps control your heart function, so engaging it may help stop an AFib episode. You can trigger your vagus nerve by coughing or squeezing your pelvic muscles as though you’re about to have a bowel movement. This may help you set off your body’s calming response.
Avoiding AFib Triggers
Get at least 7-9 hours of sleep each night. Unfortunately, lack of sleep can trigger an AFib episode. To encourage yourself to sleep well, get in bed early enough to allow for 7-9 hours of sleep each night. Additionally, spend the hour before bed relaxing so that you’re more likely to fall asleep, and turn down your thermostat to keep your bedroom cool. Choose pajamas and bedding that feel comfortable to you. Maintain a sleep schedule by going to bed at the same time every night and getting up at the same time every morning.
Limit alcoholic beverages to fewer than 1 drink per day if you drink at all. Alcohol can also trigger AFib, even if you only have a few drinks. Although avoiding alcohol is the best way to prevent it from triggering your symptoms, you can still enjoy drinks if you keep them to a minimum. Women of all ages and men over the age of 65 shouldn’t drink more than 1 serving of alcohol per day, while men under the age of 65 shouldn’t drink more than 2 servings of alcohol per day. Talk to your doctor about how much alcohol is okay for your unique needs.
Cut back on caffeine to reduce jitters. Caffeine is a stimulant, so it can cause your heart to race or beat irregularly. You may be able to consume a small amount of caffeine without experiencing any AFib symptoms, but it’s best to cut it out of your diet as much as you can. To reduce caffeine in your diet, avoid the following: Regular coffee Caffeinated tea Caffeinated soda Energy drinks or pills Headache medicine that contains caffeine Chocolate
Consume less than 1500 mg of salt each day. Salt can trigger an AFib episode by dehydrating you, which may cause your symptoms to occur. Additionally, too much salt can cause an imbalance of potassium in your body. Since potassium helps keep your heartbeat healthy, this can cause an AFib episode. Don’t add table salt to your food. Check food labels to make sure you’re not eating too much salt.
Increase your consumption of potassium and magnesium. Both of these minerals help keep your heart healthy. You can get more potassium by eating bananas, tomatoes, and prunes. To increase your magnesium intake, eat more nuts and seeds, like cashews, almonds, and pumpkin seeds. As an alternative, you can take a supplement. Talk to your doctor before adding any supplements to your diet.
Manage your stress so it doesn’t affect your heart. Stress can increase your heart rate, which may trigger your AFib. Since stress is a normal part of life, make sure your stress relief habits are part of your routine, as well. Here are some great ways to relieve stress: Meditate for at least 10 minutes. Do breathing exercises to relax your body. Do yoga. Go for a walk. Spend time in nature. Soak in a hot bath. Read a book. Write in your journal. Do progressive muscle relaxation.
Exercise regularly to help maintain your heart health. Try to be active for at least 30 minutes every day to help maintain a healthy lifestyle and improve your heart health. Alternate between doing cardio exercises, such as running or biking, and weight training workouts so you can build muscle and keep your heart functioning properly.
Manage your blood pressure. High blood pressure can lead to increased chances of atrial fibrillation, so maintaining healthy blood pressure can help reduce the risk. Eat healthy foods low in sodium and exercise regularly to help lower your blood pressure if it’s high. Get your blood pressure checked regularly either by your doctor or at a self-check machine found in most pharmacies. Talk to your doctor about any concerns you have with blood pressure to see if you can get any prescriptions.
Read the labels on cold and cough medicines to avoid stimulants. Some cold and cough medicines contain stimulants that can trigger your symptoms, such as caffeine. Read the label to make sure your cold or cough medicine is safe to take. It’s best to check with your doctor before taking any medication.Tip: If you’re not sure about a particular medication, check with the pharmacist. In addition to asking them about stimulants in the medication, you can ask the pharmacist if it’s safe to take the medication with the medicines you’re already taking.
Quit smoking, if you do. You likely know that smoking is harmful to your health, but it can also trigger your AFib symptoms. Since quitting can be very difficult, it’s best to talk to your doctor to learn about quitting aids that can help. For instance, you may be able to use gum, patches, or prescription medications to help control your cravings. A support group can help you stay on track. Ask your doctor or search online to find a group that meets in your area.
Knowing When to Seek Medical Attention
Get immediate care if you’re experiencing chest pain or shortness of breath. Although these symptoms may be caused by AFib, they are serious symptoms that require emergency care. Call your doctor for a same-day appointment or go to an urgent care center to get prompt treatment. The doctor will make sure your symptoms aren’t caused by something more serious. It's possible your symptoms have another underlying cause, so don't hesitate to seek treatment.
Call your doctor if your symptoms persist for longer than a few hours. Although AFib episodes usually aren’t life-threatening, it’s difficult to judge the seriousness of an episode on your own. It’s best to talk to your doctor to make sure you don’t need medical attention. Tell your doctor about the self-care strategies you’ve already tried. Additionally, let them know if you’re taking your medication as directed. Your doctor may recommend a medical treatment to help stop your AFib episode, such as additional medication.
Talk to your doctor about electrical cardioversion to restore your heart rate. Your doctor may be able to reset your heart rate using a quick procedure called electrical cardioversion. If your doctor decides to do this procedure, they’ll sedate you so you don’t feel any pain. Then, the doctor will give a quick electrical shock to your heart, which can help reset the rhythm. This procedure won’t take long and won’t cause you any pain or discomfort. However, it does require anesthesia, so your doctor may not recommend it for you.
Take your medication as directed by your doctor. Your doctor will likely prescribe anti-arrhythmic medications to help prevent AFib episodes, which you should take as directed. Your doctor has several options, so they may be able to change your medications if you aren’t seeing an improvement in your condition. Talk to your doctor about your options. For instance, dofetilide (Tikosyn), flecainide, propafenone (Rythmol), amiodarone (Cordarone, Pacerone), and sotalol (Betapace, Sorine) are all anti-arrhythmic medications that can prevent AFib episodes. Additionally, your doctor may prescribe beta blockers or digoxin (Lanoxin) to help control your heart rate. Since you’re more likely to have a blood clot while you’re undergoing treatment for AFib, your doctor will likely prescribe a blood thinner, as well. Although these medications can help control your heart rate, you may experience nausea, dizziness, or fatigue. If you experience these side effects, call your doctor.
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