Did you know that up to 60% of Americans experience premature atrial contractions (PACs) at some point in their lives? Despite being common, these irregular heartbeats can be both uncomfortable and unsettling. However, it’s important to remember that just because something is common does not mean it is normal.
Unfortunately, many doctors treat frequent PACs with risky medications or procedures. However, natural remedies are just as effective in managing PACs and promoting overall heart health. By incorporating some of these suggestions into your daily routine, you may see a decrease in the frequency and severity of your PACs.
What are premature atrial contractions?
The human heart is similar to a house with different rooms called chambers. Much like our homes, it has plumbing and electrical systems. Veins and arteries are like pipes that carry blood to and from the heart. The heart’s electrical system causes it to squeeze, thus pumping blood through the body.
The heart beats in response to an electrical signal that starts at the top of the heart in a small area called the sinus (SA) node. Like a switch that turns the light on, the SA node is the heart’s pacemaker. The electrical signal travels to the upper chambers, called the atria, causing them to contract. The signal then goes to the atrioventricular (AV) node, which signals the bottom two heart sections, called the ventricles, to contract.
Sometimes, the heart’s electrical system malfunctions when a different cell in the atria sends an unexpected signal, disrupting the normal electrical pathway. This can cause a premature heartbeat, called a premature atrial contraction (PAC), which feels like a thump or skipped beat. After the pause, the next beat is usually more robust as the heart tries to regulate itself.
Premature atrial contractions may not always present noticeable symptoms. However, some individuals may become more aware of their heartbeat, noticing symptoms like a jump, flutter, missed heartbeat, or an extra hard beat. Occasionally, individuals may experience dizziness, exhaustion, shortness of breath, or anxiety.
How do I know if I’m having PACs?
The first step in treating PACs is verifying that you have them. A feeling of fluttering in the chest can also come from premature ventricular contractions (PVCs), atrial fibrillation, or from sensations in the stomach.
Diagnosing premature atrial contractions can be challenging due to their unpredictability. While doctors often order an EKG or a Holter monitor to capture a snapshot of heart activity, these tools may miss crucial information.
The most effective diagnostic tool for PACs is the Zio Patch Heart Monitor. The Zio patch is a simple, easy-to-apply monitor worn for two weeks. Unlike Holter monitors, which miss over 50 percent of heart arrhythmias, the Zio Patch detects over 99 percent during its use.
How to stop premature atrial contractions
Many patients ask us how to stop PACs. While it can be challenging to control premature atrial contractions when they occur, some strategies may help to halt them quickly. One of the best ways to stop PACs is to stimulate the vagus nerve.
Also called the wandering nerve, the vagus nerve runs from the brain to the abdomen. When activated, this nerve triggers the parasympathetic nervous system. This “rest and digest” branch of the autonomic nervous system reduces inflammation and helps slow down the heart.
Deep breathing exercises are one of the most effective ways to stimulate the vagus nerve. Deep breathing increases the availability of oxygen to the body. Moreover, the rhythmic breathing pattern stimulates the vagus nerve to reduce blood pressure and decrease the heart rate. If you notice that your heart is out of sync, slowing down and taking deep breaths may reduce the frequency of PACs and help return the heart to a normal rhythm.
In addition to breathing, the following activities can activate the vagus nerve:
- Gargling with water
- Singing or humming
- Taking a cold shower or splashing cold water on the face
- Bearing down as though having a bowel movement
- See your chiropractor and get adjusted
9 natural treatments for PACs
1. Watch your diet
Today’s American diet is filled with food-like products containing chemicals and lacking essential nutrients. A diet high in processed grains and sugars typically lacks the vitamins and minerals the heart requires to function smoothly.
Many of the toxic ingredients in our food can trigger premature atrial contractions. For example, flavor enhancers such as monosodium glutamate (MSG), food dyes, pesticides, and other preservatives are common triggers of PACs.
Therefore, consuming an organic diet free of sugar, processed grain, GMOs, and other toxic chemicals is essential. Increase your consumption of omega-3 fatty acids, which have been shown to help stabilize heart rhythm and prevent arrhythmias. The best sources of omega-3s are wild seafood, pasture-raised eggs, and chia or flax seeds.
2. Catch some Zzzs
Sleep is essential for maintaining a normally beating heart and warding off PACs. During sleep, heart rate and blood pressure decrease, allowing the heart to rest and reducing strain.
Moreover, studies show that heart rate variability (HRV) increases during sleep. A higher HRV is associated with a lower risk for heart rhythm disturbances. Quality sleep ensures that the parasympathetic system is working at its optimum level.
3. Stay active
Exercise is imperative for reducing blood pressure, lowering resting heart rate, and maintaining a healthy heart rhythm. Regular exercise reduces inflammation, thus reducing the risk of PACs. Evidence indicates that physical activity substantially lowers arrhythmia risk in some individuals.
For some, heart palpitations increase with exercise. Therefore, it’s essential to listen to your body. If you notice an uptick in PACs while working out, check with your doctor before continuing exercise. However, if you are clear to keep moving – walk, bike, run, or hike your way to lower PACs, preferably outdoors.
4. Spend more time in the sun
Many of us have been conditioned to fear the sun. However, a healthy dose of sunshine is equally vital for the heart as a healthy diet and exercise.
Sun exposure lowers blood pressure, thus reducing the risk of heart palpitations. Moreover, sunlight helps the body produce vitamin D, which most Americans lack. Many studies have confirmed low vitamin D levels predispose the body to arrhythmias, including PACs.
In addition to vitamin D, the human skin contains nitrate that can be converted into nitric oxide when exposed to UVA rays from the sun. Nitric oxide plays a vital role in relaxing blood vessels, significantly reducing blood pressure levels and the risk of PACs.
5. Minimize stress
Managing stress and anxiety in today’s world can be challenging, but it’s crucial for maintaining a healthy heart rhythm.
Stress plays a significant role in the development of heart arrhythmias, including premature atrial contractions. A scientific review analyzing data from over 5 million people found that anxiety elevated the risk of developing arrhythmias by 10 percent. Additionally, work-related stress increased the likelihood of AFib by 18 percent.
As a society, we tend to underemphasize stress’s impact on the heart. However, negative emotions trigger the release of stress hormones and other inflammatory markers. Therefore, finding effective strategies to avoid or limit stress may help ward off PACs.
6. Reduce exposure to toxins
Most physicians don’t know how much toxins impact the body. However, exposure to chemicals in the air, water, and environment plays a massive role in the development of heart arrhythmias.
Mold mycotoxins are a significant source of PACs. Mold causes oxidative stress, increases inflammation, and contributes to cellular death, including in the heart. There are several other ways that mold mycotoxins can cause arrhythmias, including:
- Interferes with vitamin D receptors
- Interferes with glutathione production
- Impairs gut functioning
- Impairs mitochondrial functioning
- Interferes with nitric oxide production
7. Minimize exposure to electromagnetic fields
The heart has an electrical charge. Therefore, it should come as no surprise that exposure to electromagnetic fields (EMF) may impact the heart. Electronic devices such as cell phones, WiFi routers, Bluetooth, power lines, household appliances, and lighting emit EMF radiation.
Although drastically understudied, research suggests that EMF exposure may alter the heart’s electrical activity, disrupting its normal functions. For example, a 2010 study found that WiFi signals may affect heart rate, thus increasing the risk of arrhythmias such as PACs.
Whenever possible, reduce exposure to EMF by:
- Keeping electronic devices off the body
- Limiting cell phone use
- Turning off WiFi in the home at night
- Using wired connections instead of WiFi
- Getting grounded outside in nature
8. Get under regular chiropractic care
As the heart is controlled by the autonomic nervous system, malalignments in the spine known as subluxations can lead to cardiac rhythm issues. See a chiropractor regularly is often very successful in supporting normal heart rhythm.
9. Consider evidence-based supplements
Ideally, we would obtain all the nutrients our hearts need from our food, which was the case for our ancestors. But, sadly, our world has become too polluted, rendering depleted soil and food.
Oftentimes, PACs derive from vitamin and mineral imbalances in the body, which, when corrected, remedy the problem. The following supplements may prove helpful for those with PACs:
The Palpitation Complete Support Protocol from NHD includes all these supplements (and more!) that support optimal heart rate and rhythm while minimizing cardiovascular symptoms.
How to cure premature atrial contractions for good
The only true cure for any disease lies in identifying the root cause of the problem. PACs and other cardiac arrhythmias are merely symptoms of inflammation. One must find the underlying cause of inflammation to cure premature atrial contractions. Is it a poor diet? Toxic molds? Stress? A sedentary lifestyle? Unfortunately, in most cases, there are multiple culprits.
Curing premature atrial contractions often begins with heart health testing. Instead of shooting arrows in the dark, NHD recommends extensive lab testing to help identify the root cause of PACs. The Level 2 Testing Package closely examines cardiovascular health, inflammation, hormones, toxic burden, gut health, and other factors that may contribute to PACs.
Next Steps
If you have PACs, odds are you’ve been told they were “idiopathic” and that there’s no known cure. Thankfully, in most cases, there is a cure for PACs. Doctors have to know where to look.
The health team at NHD is highly skilled at identifying the root cause of cardiovascular disease, including PACs. Consider a free 20-minute health consultation to determine if we can help you. With the right approach, achieving your 100 year heart is possible.
