Laboratoire de Phonétique et Phonologie Research

I believe the greatest asset a head of state can have is the ability to get a good night's sleep.

Month: October 2016

Heart Palpitations at Night

Heart palpitations are only quick heartbeats which tend to give a beating feeling. The ordinary rate at which the heart thumps in a grown-up is normally 60 – 100 pulsates every moment. Fast heartbeats happen when the heart thumps more than 100 pulsates every moment, which in restorative terms is known as tachycardia. The variation from the norm in the heart musicality is known as arrhythmia, which is the primary driver behind heart palpitations. Encountering these palpitations is not generally awful; it’s typical to feel them when a man is under any type of physical or mental anxiety. Be that as it may, on the off chance that you can’t decide the purpose for the unexplained palpitations, then there is a probability of it to be a disturbing indication of a hidden medical problem. You should look for medicinal help instantly if there are different side effects like dazedness, shortness of breath, or any sort of weight or agony in the mid-section.

ou can experience these abnormal palpitations at any time of the day. There are many people who experience these during the night, while they are preparing to sleep. While most people associate arrhythmia with heart related problems, there can be many other reasons, ranging from external to internal factors.

Causes of Rapid Heartbeat at Night

Are You …
Stressed out about something? Is there a problem that is making you do a lot of thinking?
Having a lot of caffeine lately, coffee or energy drinks? Especially before going to bed?
Lighting up a lot of smokes, or pouring in a lot of drinks these days?
Or You May Be …
Taking certain medications, herbs or diet pills that are causing this …
Consuming heavy meals containing high amount of fats and carbs, especially before going to bed.
Not drinking a lot of water to keep yourself well hydrated.

The aforementioned are some of the most common reasons behind experiencing rapid heartbeats. So, if you have said yes to even one of the questions mentioned above, then you know what modifications are required in your lifestyle. Stress is the most common cause associated for this condition. If your mind is upset about certain things or events happening in your life, you might be lying on the bed and thinking about those things over and over again. Or, you might be sipping alcohol, smoking a cigarette and doing too much of thinking before going to bed, which in turn, is leading to heart palpitations in the night. Does that make sense?

Apart from stress, there are other facets to this problem, as well. Palpitations of the heart could be a symptom of many health conditions, or an alarm for you to pull up your socks and bring healthy changes in your lifestyle. Some such causes are mentioned as under.

Consumption of certain medications, like asthma, high blood pressure, or cold and cough medications containing a stimulant known as pseudoephedrine can also cause palpitations. Consult with your doctor if this could be the cause.
Pregnancy leads to significant hormonal changes in a woman’s body, which can cause heart palpitations. This can also be experienced during menstruation.
Thoughts and incidents that lead to strong emotions like stress, anxiety, or fear.
Fever could be another reason for heart palpitations.
Performing exercises which are strenuous in nature, especially if you do it just before sleeping.
If you consume a heavy meal in the night, and experience heart palpitations, it simply means that the heart is pumping in more blood into your stomach to help digestion.
Hyperthyroidism is also a very common reason behind palpitation.
Health problems like blood pressure and heart-related problems.
Rapid heartbeat signifies that the heart is having troubles to get adequate amount of oxygen, due to low levels of oxygen in the blood. Therefore, drinking water is necessary.
Another reason for heart palpitations is high cholesterol levels in the body. If that’s the case, then you will also be experiencing symptoms like excessive sweating, pain in the left arm, and fatigue.

Getting a professional advice on the condition is a must to avoid further complications.

Treatment for Heart Palpitations

Heart palpitations could be determined only by conducting proper tests and diagnosis, which can help in revealing the exact palpitation causes. Tests and examinations including ECG, chest X-ray, Holter monitoring, echo-cardiogram, and so on, are used to identify the exact cause. Medial assistance is a must.

There is no scope for self-diagnosis when it comes to this condition. And because your heartbeat is in question, you cannot delay the visit to the doctor, as well. Your healthcare specialist would give you the appropriate treatment, and ask you to follow certain lifestyle changes. Some of them are mentioned as under.

Perform meditation and exercise to reduce stress and anxiety.
Make sure you get a good and sound sleep at night.
Avoid intake of caffeine, nicotine, alcohol, and medications or drugs that consist of stimulants that boost heart rate.
Consumption of illegal drugs, like marijuana, cocaine, etc., can also cause rapid heart rate. Therefore, it is best to avoid these.
Do not eat anything at least 4 hours before going to bed to avoid heart palpitations at night while you are about to sleep.
It would be a good idea to record the timings and the frequency of heart palpitations.

No matter how minor or severe be the case of experiencing heart palpitations, it is strictly advisable to consult a doctor and seek medical advice without any further delay, especially if the palpitations are accompanied by dizziness and tightness in the chest. Do not delay and seek professional help immediately. Take care.

Smile More for a Healthy Heart Ideas

I absolutely trust that a genuine grin is the route to a solid heart. Joined with a tad bit of science and a tiny bit of individual experience, this post will explain to you why grinning is useful for wellbeing, for a grin to be sure has numerous medical advantages!

A smile is probably one of the simplest of cures for anything in this world – broken confidence, broken dreams, even a broken heart. I have almost lost count of how many times I have looked into the mirror and just smiled at myself, and how it has worked to get me out of a bad mood! At the end of it you become so infected by your own smile, you wish the reflection you are seeing in the mirror were an actual person and you could hug that person and thank that person for being so nice to you!

Smiling for a Healthy Heart

The heart is one of the most vital organs of the body. The size of your heart is roughly equal to the size of your fist – with the thumb closed in. Now just imagine; such a tiny little pump sees to it that every drop of blood – and there are countless in 5 liters of blood – circulates through the body almost twice a day, everyday. That is indeed a lot of work, and you can imagine the amount of pressure on the heart and even the blood vessels of the body. Now just think about the amount of things, and the number of times, and the countless moments in life that we spend being upset about something – does it still seem worth it?

I said in one of my previous articles that it is only a healthy body that can host a happy mind. Today I will go on to say – converse is also true. If you are happy, you are going to feel great, and your body is going to respond to all that positive energy within itself. If you stay happy, you will feel positive about your life, more confident to tackle all of life’s challenges, and grab the bull by its horns. And one of the best ways to stay happy is to keep smiling. More smiles correspond to less frowns, which mean less tension and stress. Ultimately less pressure on the mind and body pave the way to a healthy body and a healthy heart.

Laughter Therapy

Did you know that laughing actually improves your blood circulation? Take a look at yourself the next time you laugh over something – the extremities of your face – particularly your nose tip and your ears – will have probably gone red and hot! It has been proved now that laughter causes the endothelium of blood vessels to dilate. Laughing also causes the body to release nitrous oxide, or the laughing gas as it is commonly called. And what’s more – seeing someone laugh makes you smile, then grin ear to ear, and finally laugh yourself! And that is what forms the basis of Dr. Madan Kataria’s brainchild, Hasyayoga – or Laughter Yoga. The source of laughter in these groups, where laughter is an exercise rather than just an expression, is not humor. But anyone passing by one of the Hasyayoga groups would burst out laughing looking at them anyway. Increased laughter means better blood circulation, which in turn ensures the health of your body, and particularly that of your heart.

Smile and Human Psychology
A common saying in any profession related to hospitality is ‘Serve with a Smile’. Nobody likes to be welcomed by a grumpy, sullen, grouchy receptionist, be it at the doctor’s or at a five-star hotel. Have you ever noticed that most wall-clocks on display in stores show the time ten minutes past ten? If yes, have you ever wondered why? It is because the way the hands of a clock are positioned at that time make it look like a smile. Watching someone smile is contagious, and you almost involuntarily tend to smile back at the person you saw smiling. In fact, so powerful is the emotion and emotional connect, that even reading the word ‘smile’ in this article must have made you smile at some point – and if not, then me mentioning it right now must definitely have! (See, there you go!) In part this could be to do with mirror neurons found in the body. Mirror neurons are those that send out the same signals when the body is subjected to a stimulus, and even when that organism sees another organism being subjected to the same stimulus. So when we say ‘I can feel your pain’, we really can feel someone’s pain. And that is probably why when you see someone yawn, you yawn too, and while you see someone smile or laugh, you smile or laugh too. Laughter indeed is contagious.

One cannot stress enough on the importance of being happy. In the words of Leo F. Buscaglia, too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.

So spread the joy! Let someone be bowled over by your million dollar smile today. Keep smiling… cheers!

Olive Oil for a Healthy Heart

A sound heart implies a solid personality and a sound body. Today, solid way of life and legitimate nourishment propensities have incurred significant injury and this is influencing the cardiovascular framework in an awful manner. Rising cholesterol levels is a genuine concern. Olive oil is said to healthily affect the heart. How about we perceive how.

A hectic lifestyle, improper rest, and inappropriate diet contribute in affecting the human body in a negative way. The human body functions at its best when blood is pumped to each and every part of the body without any hindrance. A healthy heart is a result of proper diet. Diet containing high level of fat can be harmful to the heart, however, not all fat content is bad. Fats can be categorized as harmful dietary fat comprising saturated fat and trans fat, and healthy dietary fat comprising monounsaturated fat and polyunsaturated fat. It is important to incorporate healthy fat content in the diet and avoid unhealthy fat.

One source of healthy dietary fat is olive oil. It is used in Mediterranean diet as a key constituent and is obtained from olive, which is a crop of the Mediterranean basin. American diet consists of unhealthy fat in a large proportion in the form of butter, cheese, mayonnaise, etc. This is why, the incidence of cardiovascular diseases is more in America as compared to Mediterranean countries. However these days, awareness about incorporating healthy fat in the food has triggered the use of olive oil in the diet. There are numerous benefits and side effects of olive oil. It can be used for cooking and seasoning. There are various types of it available in the market. The extra virgin olive oil is the best one and is recommended for people aiming at reducing high cholesterol levels.

Chemical Composition of Olive Oil
To understand how olive oil and cholesterol levels are related, let’s have a quick look at its chemical constituents. It contains:

Fatty acids
Free fatty acids
Polycyclic aromatic hydrocarbons

Olive oil comprises mainly triacylglycerol molecules. Different types of fatty acids are attached to a triacylglycerol molecule. These include oleic acid, linoleic acid, palmitic acid, stearic acid, and linolenic acid. Oleic acid is the major fatty acid making up around 55-83% of olive oil. It is a monounsaturated fatty acid i.e., a healthy dietary fat. Including olive oil in the diet increases the proportion of healthy dietary fat in the body.

Does Olive Oil Reduce Cholesterol?
The chemical composition of olive oil makes it clearly evident that this oil has more amount of healthy dietary fat as compared to harmful fat. Human heart is supplied with blood through coronary arteries. Rise in bad cholesterol level in the body results in deposition of fats in coronary arteries as well. This causes blockage in the arteries due to which the heart has to pump harder, in order to push blood through the blockage, so that it can reach to various body parts. This exerts pressure on the cardiac muscles and results in hypertension or rise in blood pressure. Rising cholesterol levels may also lead to serious heart diseases.

Use of olive oil helps in reducing cholesterol level in the body to some extent. The monounsaturated fatty acids present in it help in reducing the total cholesterol level and low density lipoprotein level in the body. Also, monounsaturated fatty acids do not lower the level of high density lipoprotein which is beneficial to the body, contrary to polyunsaturated fatty acids which may reduce HDL cholesterol. In this way, olive oil increases the content of healthy fat in the body and reduces unwanted fat. It must be kept in mind that using olive oil along with foods containing saturated fat will not reduce the bad fat content. One should replace unhealthy fat with it to gain its benefits.

The Food and Drug Administration allows the manufacturers to mention in the label that, “some evidence suggest that use of two tablespoons of olive oil daily may reduce the risk of coronary heart disease due to the presence of monounsaturated fats in the oil”.

For those who are busy shedding kilos of weight, don’t forget that olive oil also has the same amount of calories as found in other oils. So watch out for the portion of oil you consume. If you are someone who is at a high risk of developing coronary artery disease due to high cholesterol level in the body, it isn’t a bad idea to replace unhealthy fat in your diet with healthy fat in the form of olive oil, reduce the cholesterol level, and have a healthy heart!

Charts for Resting Heart Rate Tips

Resting heart rate is the quantity of heart thumps every moment, measured under a state of finish rest. Such resting heartbeat is a marker of general wellness and wellbeing. The present article gives outlines demonstrating the resting heart rates at various wellness levels and ages.

The number of heart beats per minute, measured when the individual is in a state of rest, but awake, is termed as the resting heart rate, and is denoted by resting HR, RHR or HRRest.

It is generally measured early in the morning before indulging in daily activities which increase the heart rate.

Such heart rate at rest indicates cardiac efficiency of an individual, and ranges between 60 to 100 bpm (beats per minute) for adults.

However, values closer to the lower limit of this range qualify as a good resting heart rate. In fact, well trained athletes show a resting heart rate between 40 to 60 bpm.

Given below is a quick overview of the normal ranges for different age groups, followed by detailed charts giving resting heart rates by age along with the fitness level they signify.

A Quick Overview

The pulse rate chart given below indicates normal range of resting heart rates for newborns, infants, children, adults as well as athletes.

Age Resting Heart Rate
(beats per minute)
0-3 months 100-150
3-6 months 90-120
6-12 months 80-120
1-10 years 70-130
Above 10 years 60-100
Well-trained athletes 40-60

Resting Heart Rate Charts by Age

Presented here are charts that elucidate the ideal resting heart rates for women and men, at seven different levels of fitness. Find out where you ‘fit’ in.

Age Fitness Quotient for Women
Athlete Excellent Good Above Average Average Below Average Poor
18-25 54-60 61-65 66-69 70-73 74-78 79-84 85+
26-35 54-59 60-64 65-68 69-72 73-76 77-82 83+
36-45 54-59 60-64 65-69 70-73 74-78 79-84 85+
46-55 54-60 61-65 66-69 70-73 74-77 78-83 84+
56-65 54-59 60-64 65-68 69-73 74-77 78-83 84+
65+ 54-59 60-64 65-68 69-72 73-76 77-84 84+

Age Fitness Quotient for Men
Athlete Excellent Good Above Average Average Below Average Poor
18-25 49-55 56-61 62-65 66-69 70-73 74-81 82+
26-35 49-54 55-61 62-65 66-70 71-74 75-81 82+
36-45 50-56 57-62 63-66 67-70 71-75 76-82 83+
46-55 50-57 58-63 64-67 68-71 72-76 77-83 84+
56-65 51-56 57-61 62-67 68-71 72-75 76-81 82+
65+ 50-55 56-61 62-65 66-69 70-73 74-79 80+

How to Measure Resting Heart Rate

It is recommended to measure the resting heart rate in the morning, just after waking up. Either the radial pulse, felt on the wrist, or the carotid pulse of the neck is measured. Given below are a few simple steps as well as tips to ensure the correct measurement of resting heart rate.

Radial Pulse
» Place the tips of your index and middle finger on the opposite wrist, slightly below the base of your thumb.
» Once you feel the beats, count the number of beats for 10 seconds.
» Multiply this value by six to get the number of beats per minute.
Carotid Pulse
» Place the tips of your index and middle finger on any side of the neck, just below the angle of the jaw.
» Press lightly to feel the pulse, and record the number of beats in 10 seconds.
» Multiply the value by six to obtain the beats per minute.

Points to Remember
☞ Once awake, refrain from suddenly attempting to measure the pulse. Sudden activities will increase the heart rate thus giving an erroneous heart rate at rest.

☞ If measuring at any other time during the day, ensure that you lie down peacefully for at least for 15 minutes before measuring the heart rate.

☞ Body position influences the heart rate. Hence measure the pulse rate in a supine position, rather than sitting or standing position.

☞ Measure the pulse for four or five consecutive days, and determine the average of these values for higher accuracy.

Abnormal Resting Heart Rate

Resting heart rate beyond the range of 60-100 beats per minute is considered to be an indication of cardiac arrhythmia if accompanied with dizziness, fatigue, chest pain, short breaths and fainting. It may be the result of heart damage due to aging, electrolyte imbalance, alcohol, high blood pressure and cardiac disorders.

A pulse rate below 60 bpm is termed as bradycardia, and needs medical attention only if the above mentioned symptoms are also experienced. On the contrary, a resting pulse rate above 100 bpm is termed as tachycardia. It is characterized by palpitations along with the above mentioned symptoms, and often demands immediate medical help.

Resting heart rate reveals the pumping efficiency of the heart. Lower the resting pulse, higher is the cardiac efficiency and fitness level of an individual.