Your Resting Heart Rate and Stress

The Physiological Significance of Resting Heart Rate

Your resting heart rate is the number of times your heart beats per minute when you're at rest. For most adults, a normal RHR falls between 60 and 100 beats per minute. If you are very fit, it can be below 50. For women over 35, particularly those entering perimenopause and beyond, paying attention to your RHR can offer critical clues about your cardiovascular health and how your body manages stress.

Here's why it matters:

• Autonomic Nervous System Balance: Your heart rate is regulated by your autonomic nervous system, which includes the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) branches. When you're stressed, your sympathetic system takes over, often increasing your RHR. A consistently elevated RHR can indicate that your body is struggling to shift back into a state of recovery and balance.

• Heart Health: A high RHR over time has been linked to an increased risk of cardiovascular issues, such as hypertension and heart disease. For women, this risk becomes more pronounced post-35 as hormonal changes, such as declining estrogen levels, can impact the cardiovascular system. Keeping your RHR in a healthy range supports long-term heart health.

• Stress Resilience: When your RHR is stable and within a healthy range, it suggests that your body is resilient to stress. A lower RHR is often a sign that your cardiovascular system and autonomic nervous system are functioning optimally, allowing you to better manage life's demands.

How Stress Affects Your Resting Heart Rate

When you experience stress, whether physical, emotional, or psychological, your body reacts by releasing stress hormones like cortisol and adrenaline. These hormones trigger your sympathetic nervous system, leading to an increase in heart rate as your body prepares for a "fight or flight" response.

For women over 35, chronic stress can contribute to consistently higher resting heart rates due to several factors:

• Hormonal Fluctuations: As you approach perimenopause, estrogen levels start to decline, which can increase your heart rate. Estrogen plays a protective role in cardiovascular health by helping to regulate blood vessel function and heart rate. As levels dip, you may notice your heart rate rising more easily under stress.

• Sleep Disruption: Midlife often brings sleep disturbances, from night sweats to insomnia, which can lead to elevated RHR. Sleep is crucial for recovery and stress management, so poor sleep quality can contribute to higher heart rates and greater stress.

• Physical Inactivity: Busy schedules, career demands, and caregiving can make it difficult to prioritize physical activity. Unfortunately, low activity levels can increase your RHR, making it harder to bounce back from stress.

How to Ensure Your Resting Heart Rate Stays Stable

Monitoring your resting heart rate can be an empowering tool for managing stress and supporting your long-term health. Here’s how you can help keep your RHR stable:

1. Prioritize Regular Exercise

Engaging in moderate aerobic exercise like walking, cycling, or swimming helps improve cardiovascular efficiency and lowers your resting heart rate over time. Aim for at least 150 minutes of moderate activity per week. At least once per week, challenge yourself in a cardio vascular activity at a sustainable moderate pace.

2. Practice Mindfulness and Relaxation Techniques

Mindfulness-based practices such as meditation, deep breathing, or progressive muscle relaxation can activate your parasympathetic nervous system, helping to lower your heart rate and reduce stress. You can also try cooling your vagus nerve to get out of fight or flight mode.

3. Optimize Sleep Quality

Sleep is your body’s recovery period. Prioritize 7-9 hours of sleep per night by maintaining a consistent sleep schedule and creating a relaxing bedtime routine. Pink noise can help with better slow wave sleep (try it on our app.).

4. Stay Hydrated and Nourished

Dehydration can cause your heart to work harder, increasing your RHR. Drink enough water throughout the day to stay hydrated, especially when you're active. Ensure the you supercharge your water with electrolytes and even sodium if your diet is very low in sodium.

5. Monitor Your RHR Regularly

Use a wearable device or simply take your pulse in the morning before getting out of bed. Use Vitelle to track your RHR over time to notice any patterns, especially in relation to stress or lifestyle changes. An unexpected increase in your RHR could signal that it’s time to reassess your some of your lifestyle.

Conclusion:

Resting Heart Rate as a Window to Well-Being

For women 35 and older, understanding and maintaining a healthy resting heart rate is a powerful step toward managing stress, protecting your heart, and improving overall wellness. By prioritizing self-care, exercise, and mindfulness, you can create a stable foundation for your heart health and stress resilience as you move through this dynamic stage of life.

At Vitelle, we believe in empowering women with the tools and knowledge to optimize their health and longevity. Monitoring your resting heart rate is just one way to stay connected to your body’s needs—because every beat counts.