Your partner in health

In an era defined by technology and innovation, our quest for healthier lives has been forever transformed. The days of relying solely on traditional methods to monitor and improve our well-being are evolving rapidly. We now find ourselves at the intersection of cutting-edge technology and personal health, with a revolutionary device leading the charge: the Apple Watch.

Welcome to a groundbreaking series of health focused MegaMac blog posts that delve into the world of health and wellness. Over the course of this four part series, we will explore how the Apple Watch has transcended its role as a mere timekeeping device to become an indispensable companion on our journey to better health.

Prepare to be inspired, informed, and empowered as we explore the limitless possibilities that lie at the intersection of health and technology.

What is HRV?

Heart Rate Variability (HRV) refers to the variation in time intervals between consecutive heartbeats. It is a physiological phenomenon that reflects the subtle changes in the timing of each heartbeat, which are not entirely constant but exhibit slight variations. HRV is often measured in milliseconds (ms) and provides insights into the autonomic nervous system's activity, specifically the balance between the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) branches of the nervous system.

A higher HRV typically indicates better autonomic nervous system function and is associated with better health outcomes. On the other hand, a lower HRV is often linked to increased stress, fatigue, and a higher risk of various health conditions.

In 2021 Whoop presented a chart with an average heart rate variability chart based on age. The research was prepared based on the measurements collected by the Whoop users. It's evident that, generally, HRV experiences a sharp decline with advancing age. The median 50% of individuals aged 20-25 typically exhibit an average HRV ranging from 55 to 105, while those in the 60-65 age group tend to fall within the 25-45 range. Individuals in their younger years tend to have greater HRV compared to their older counterparts, and there is a tendency for males to have slightly higher HRV than females.

Low HRV: What does it mean for you

A continuous decline in your HRV over a span of several days is a signal that warrants careful consideration. This pattern could indicate various factors, such as excessive training, inadequate sleep, the onset of illness, suboptimal dietary habits, or insufficient hydration.

Lower HRV, indicating reduced variation in the time intervals between consecutive heartbeats, has been associated with various health implications. It is often linked to an imbalance in the autonomic nervous system, particularly a dominance of sympathetic (fight-or-flight) activity over parasympathetic (rest-and-digest) activity. This reduced HRV has been found to be a potential marker for several health conditions and can serve as an indicator of an individual's overall well-being.

One study highlighted the relationship between autonomic imbalance, lower HRV, and cardiovascular disease risk factors. They found that individuals with lower HRV were more likely to exhibit an imbalance in their autonomic nervous system, which could contribute to an increased risk of cardiovascular issues.

Additionally, reduced HRV has been associated in Psychophysiological Research with increased stress levels. Stress can trigger a sympathetic dominance in the autonomic nervous system, leading to decreased HRV. Chronic stress and reduced HRV have also been linked to a higher risk of mental health conditions and overall diminished quality of life.

In summary, lower HRV is often indicative of an autonomic nervous system imbalance and has been associated with increased cardiovascular disease risk factors and higher stress levels. Monitoring and improving HRV can be a valuable tool for maintaining better overall health and well-being.

High HRV: The Heartbeat Well-being

High HRV is a valuable physiological marker associated with several positive health outcomes. A higher value is often seen as a sign of robust cardiovascular health and autonomic nervous system balance.

Here are some insights into the significance of high HRV:

• Stress Resilience: High HRV is linked to enhanced stress resilience. When the autonomic nervous system is well-balanced, with a strong parasympathetic influence, individuals tend to recover more quickly from stressors
• Physical Fitness: Athletes and individuals with good physical fitness often exhibit higher HRV. Regular exercise has been associated with improved HRV, as it enhances the heart's ability to adapt to various levels of exertion
• Mental Well-being: High HRV is also correlated with better mental well-being. It's been observed that individuals with higher HRV scores tend to experience fewer symptoms of anxiety and depression
• Cardiovascular Health: Research has shown that high HRV is a positive indicator of cardiovascular health. It's associated with lower risks of heart disease and is considered a predictor of longevity

Incorporating practices that promote high HRV, such as regular physical activity, stress management techniques, and mindfulness, can contribute to overall health and well-being. It's important to note that while high HRV is generally associated with positive outcomes, individual variations may exist, and a healthcare provider's guidance is advisable for a comprehensive health assessment.

Apple Watch & the Art of HRV Measurement

Apple Watch uses green LED lights to measure your heart rate during workouts and Breathe sessions, and to calculate walking average and Heart Rate Variability (HRV). Light‑sensitive photodiodes are used to detect the amount of blood flowing through your wrist. When your heart beats, the blood flow in your wrist — and the green light absorption — is greater. By flashing its LED lights hundreds of times per second, Apple Watch can calculate the number of times the heart beats each minute — your heart rate.

While using the Workout app, your Apple Watch continuously tracks your heart rate throughout the workout session and extends this monitoring for an additional 3 minutes following the conclusion of your workout. This extended tracking period is employed to calculate your workout recovery rate. Apple Watch measures your HRV the whole day, no matter if you’re standing, sitting, walking or running.

How you can improve your Heart Rate Variability

We've put together 8 top tips on how to enhance your Heart Rate Variability (HRV). Whether you're an athlete aiming to optimise your performance or someone simply looking to boost overall well-being, understanding and improving your HRV can be a game-changer for your overall health picture.

• Stay Hydrated - good hydration affects how your blood delivers oxygen and nutrients to your body.
• Avoid Alcohol - one night of heavy drinking and you will see a drop in your HRV for up to 5 days.
• Eat a Healthy Diet - Eat a balanced diet rich in vegetables, good fats and protein. Poor nutrition, eating at unexpected times and not balanced meals can cause a decrease of your HRV.
• Get good quality sleep - try to go to sleep and wake up at the same time every day. Try to add a wind down routine to your evening such as turning off your devices 1 hour before bed, wear blue light blocking glasses, listen to calm music, have a bath, light a candle and don’t eat too close to bedtime.
• Try Journaling regularly - writing your thoughts every day can bring you peace of mind. Try to take a piece of paper, a notebook or even use Apple Notes and write down 3 things that you are grateful for (in your personal life, work life and for yourself), your goals, what’s stressing you out or what you did today that you’re proud of.
• Meditate Regularly - just 10 minutes per day or using slow breathing techniques will clear your mind and increase your HRV.
• Increase your Exposure to Cold - cold showers & ice baths stimulate the vagus nerve which is one of 12 cranial nerves in the body. It's responsible for various bodily functions, including digestion, heart rate, and breathing.
• Use a dedicated HRV Device to stimulate the vagus nerve and monitor your HRV results.

Your Heart, HRV, and Apple Watch

In the world of health, Heart Rate Variability (HRV), and the Apple Watch, we discover a transformative synergy that empowers us to take control of our well-being like never before. With HRV as our compass and our watch as our guide, the path to wellness is just a heartbeat away.

Stay tuned for the next blog post in the series, where we'll continue to delve deeper into the world of tech-infused wellness and talk about VO2 max, what it means and how you can improve it. Your journey to better health is just getting started!

Do you already measure your HRV? Do you have any of your own strategies to improve your HRV? If so, share it with us by email, we’d love to hear from you!

If you’ve got an Apple Watch, we’ve got some fantastic products to go along with it — Charging Stations such as the Nomad Base One Max or Apple Watch Straps such as the Nomad Titanium Band.