Is a heart rate between 90-100 normal

A resting heart rate of 90-100 beats per minute is considered to be within the normal range and may be caused by physiological or mild pathological factors. The main influencing factors include exercise habits, emotional stress, caffeine intake, thyroid dysfunction, and anemia.

1. Exercise habits:

Long term lack of exercise results in lower myocardial contraction efficiency, and the heart needs to maintain blood supply by increasing the number of beats. Regular aerobic exercise such as brisk walking and swimming can enhance myocardial strength, and after three months of persistence, the resting heart rate can usually decrease by 5-10 beats per minute.

2. Emotional stress:

Anxiety and tension can stimulate sympathetic nervous system excitement, leading to an increase in adrenaline secretion. Mindfulness meditation, abdominal breathing, and other relaxation exercises can effectively reduce heart rate fluctuations under stress. It is recommended to practice for 15-20 minutes daily.

3. Caffeine intake:

Drinking more than 300mg of caffeine per day, about 2 cups of freshly ground coffee, may continue to stimulate the cardiovascular system. Switch to low caffeine drinks such as chamomile tea and wheat tea, and observe the changes in heart rate for two weeks.

4. Thyroid abnormalities:

Elevated basal metabolic rate in hyperthyroidism patients can lead to tachycardia, which may be accompanied by symptoms such as excessive sweating and hand tremors. The diagnosis needs to be confirmed through five thyroid function tests, and common treatment drugs include methimazole and propylthiouracil.

3. Anemia effects: When hemoglobin is below 110g/L, tissue oxygen supply is insufficient, which compensatory causes an increase in heart rate. Iron deficiency anemia requires supplementation with ferrous succinate, while increasing the intake of iron rich foods such as animal liver and spinach.

It is recommended to measure resting heart rate every morning and record the trend of changes, avoiding intense activity and emotional excitement before the measurement. You can try combining intermittent aerobic exercise with strength training, 3-4 times a week for 30 minutes each time. Pay attention to controlling stimulating drinks such as strong tea and alcohol in diet, and increase intake of magnesium containing foods such as pumpkin seeds and dark chocolate to help stabilize heart rhythm. If accompanied by symptoms of chest tightness, dizziness, or a nighttime heart rate exceeding 90 beats, 24-hour dynamic electrocardiogram monitoring is required to check for arrhythmia.