In healthy adults, a resting heart rate typically ranges from 60-100 beats per minute. However, certain lifestyle habits can cause a rapid heartbeat, palpitations, or increase the risk of arrhythmia. The following are common habits to avoid.

Excessive consumption of coffee, strong tea, and energy drinks

According to Times of India, caffeine is a stimulant that can briefly increase heart rate by stimulating the sympathetic nervous system. Consuming too much coffee, strong tea, or energy drinks, especially within a short period or on an empty stomach, can make the heart beat faster than usual, accompanied by feelings of anxiety, restlessness, or hand tremors.

Staying up late

When sleep is insufficient, the body releases more stress hormones like adrenaline and cortisol. These hormones force the heart to work harder, increasing heart rate even during rest. Prolonged sleep deprivation can elevate the risk of arrhythmia, high blood pressure, and other cardiovascular diseases. Adults should aim for 7-9 hours of sleep nightly and try to maintain a consistent bedtime.

Coconut water helps rehydrate and provides potassium and magnesium to support heart rhythm stability. Photo: Bui Thuy

Dehydration

When the body is dehydrated, blood volume decreases, requiring the heart to pump harder to deliver blood and oxygen to organs. This increases heart rate to compensate for reduced circulation. This condition is common in hot weather, after intense physical activity, during fever, or with diarrhea if fluids are not adequately replenished.

Chronic stress

Prolonged stress triggers increased adrenaline secretion, which causes a rapid heartbeat, palpitations, or a fluttering sensation in the chest, even without physical exertion. If this persists, heart rate can fluctuate frequently, increasing the burden on the heart. Practicing relaxation techniques such as deep breathing, meditation, walking, or taking time to rest helps alleviate this condition.

Alcohol consumption and smoking

Alcohol can disrupt the heart's electrical activity, causing atrial fibrillation or a rapid heartbeat, especially after heavy consumption. Nicotine in tobacco also stimulates a fast heart rate, constricts blood vessels, and raises blood pressure. Individuals who maintain these habits long-term face an elevated risk of arrhythmia and various cardiovascular diseases.

Nutritional deficiencies

According to EatingWell, potassium, magnesium, and calcium are vital for myocardial contraction and electrical conduction. Insufficient intake of green vegetables, fruits, nuts, or prolonged electrolyte loss can lead to deficiencies in potassium, magnesium, and calcium, increasing the risk of a rapid heartbeat, palpitations, and arrhythmia.

By Le Nguyen (Compiled)