Is higher HRV always better? How to improve HRV?

Regarding the high and low HRV:

  1. In most cases, a high HRV value means better cardiovascular health, lower stress levels, and better exercise recovery ability; and the opposite for low HRV.
  2. Each person's HRV is unique, and it should not be solely judged by the value but in combination with one's usual state. StressWatch compares each HRV measurement with the individual's record of the past 30 days and gives personalized interpretations.
  3. However, if HRV exceeds the usual state too much in one or several days, it may also be a response to accumulated stress (such as excessive training, minor illness, sudden changes in exercise and sleep).
  4. Therefore, blindly pursuing high HRV values is unnecessary. Steadily improving within one's own range is the best state.

Here are some suggestions to help improve HRV:

  1. Maintain appropriate exercise: regular aerobic exercise and strength training can improve cardiovascular health and help increase HRV.
  2. Manage stress: using stress management techniques such as meditation, deep breathing exercises, progressive muscle relaxation, and psychological adaptation can help reduce stress levels and thus increase HRV.
  3. Quality sleep: good sleep is essential for recovery and HRV. Ensure regular sleep patterns, create a quiet and comfortable sleep environment, and avoid using electronic devices before bed.
  4. Healthy diet: a balanced diet and good nutrition have a significant impact on overall health and HRV. Eat fresh vegetables, fruits, whole grains, lean meats, and healthy fats, and avoid excessive processed foods, sugar, and saturated fats.
  5. Avoid smoking: smoking has a significant impact on cardiovascular health and may lead to a decrease in HRV. Quitting smoking or avoiding smoking is a key step in improving HRV.
  6. Limit alcohol intake: excessive alcohol consumption may lead to a decrease in HRV. Limiting alcohol intake and following healthy drinking guidelines can help maintain a higher HRV level.
  7. Appropriate outdoor activities: being close to nature, basking in the sun, can help relax the body and mind, and regulate the secretion of hormones such as morning cortisol and evening melatonin.

Please note that the speed and degree of improving HRV vary from person to person. Before attempting to change lifestyle to improve HRV, be sure to consult a professional doctor to ensure that these measures are suitable for your individual health condition.