5 Lifestyle Changes to Prevent Atrial Fibrillation

Did you know that your lifestyle has a major impact on atrial fibrillation (AFib)? Lifestyle changes not only play an important role in preventing AFib but also reduce the risks of complications often associated with it. Here are five lifestyle tips to help prevent AFib.

Tip 1: Exercise regularly for better cardiac fitness

Regular physical activity contributes to your cardiovascular fitness. You can enhance your health by walking, joining a group class at the gym, or biking.

Exercise:

• Improves blood circulation and oxygen delivery to body tissues, giving you more energy.
• Helps control your weight, reducing the strain on your heart.
• Enhances mental health and reduces stress or anxiety that can trigger AFib.
• Strengthens your autonomic nervous system, which regulates your heart rate and rhythm.

Tip 2: Maintain a healthy body weight to minimize AFib risk

There is a connection between your eating habits and AFib. People who are overweight or obese are more likely to experience this heart rhythm disorder. Maintaining a healthy weight reduces the risk of atrial fibrillation. Aim for a plant-based diet with plenty of fresh fruits, vegetables, and whole grains. Also include:

• Proteins such as nuts, seeds, and beans.
• Foods low in salt, sugar, and saturated fats.

Tip 3: Avoid excessive caffeine use to avoid AFib

While you don’t have to miss out on your morning coffee, it’s essential to monitor your caffeine intake. Some studies show that a little caffeine can help with heart rhythm disorders. However, if you notice caffeine affects your heart rhythm, reduce your coffee consumption or switch to decaffeinated coffee.

Tip 4: Avoid too much alcohol

Excessive alcohol intake not only causes hangovers but also affects your heart muscle function. Binge drinking – consuming a lot of alcohol in a short period – weakens your heart muscle, making you more susceptible to atrial fibrillation. For men consuming 5 alcoholic beverages per 2 hours is considered binge drinking and for women this is 4 alcoholic beverages. Additionally, alcohol dehydrates your body, which can trigger AFib.

Tip 5: Quit smoking

Smoking is associated with an increased risk of atrial fibrillation. Smokers have a 32% higher chance of developing AFib. Nicotine increases your heart rate and blood pressure while reducing oxygen supply, increasing the risk of AFib. Quitting smoking gradually reduces this risk.

Get your energy back with positive lifestyle changes

Atrial fibrillation significantly impacts your life. By making positive lifestyle changes, you reduce the risk of AFib and regain your energy. Want to read more about AFib? Check out our articles on the topic.

References

Sharma, S., Merghani, A., & Mont, L. (2015). Exercise and the heart: the good, the bad, and the ugly. European heart journal, 36(23), 1445–1453. https://doi.org/10.1093/eurheartj/ehv090

American Heart Association. (2024). Getting Active to Control High Blood Pressure. American Heart Association. https://www.heart.org/en/health-topics/high-blood- pressure/changes-you-can-make-to-manage-high-blood-pressure/getting-active-to-control-high-blood-pressure

Atrial fibrillation — Living with. (2014) National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/atrial-fibrillation/living-with.

Vittoria Mattioli Md PhD Facc Fesc A. (2014). Beverages Of Daily Life: Impact Of Caffeine On Atrial Fibrillation. Journal of atrial fibrillation, 7(2), 1133. https://doi.org/10.4022/jafib.1133

Piano M. R. (2017). Alcohol’s Effects on the Cardiovascular System. Alcohol research : current reviews, 38(2), 219–241.

Choi, S., Chang, J., Kim, K., Kim, S. M., Koo, H. Y., Cho, M. H., … & Lee, K. (2020). Association of smoking cessation after atrial fibrillation diagnosis on the risk of cardiovascular disease: a cohort study of south korean men. BMC Public Health, 20(1). https://doi.org/10.1186/s12889-020-8275-y

Samokhvalov, A. V., Irving, H. M., & Rehm, J. (2010). Alcohol consumption as a risk factor for atrial fibrillation: a systematic review and meta-analysis. European journal of cardiovascular prevention and rehabilitation : official journal of the European Society of Cardiology, Working Groups on Epidemiology & Prevention and Cardiac Rehabilitation and Exercise Physiology, 17(6), 706–712. https://doi.org/10.1097/HJR.0b013e32833a1947

Aune, D., Schlesinger, S., Norat, T., & Riboli, E. (2018). Tobacco smoking and the risk of atrial fibrillation: A systematic review and meta-analysis of prospective studies. European journal of preventive cardiology, 25(13), 1437–1451. https://doi.org/10.1177/2047487318780435

Chamberlain, A. M., Agarwal, S. K., Folsom, A. R., Duval, S., Soliman, E. Z., Ambrose, M., Eberly, L. E., & Alonso, A. (2011). Smoking and incidence of atrial fibrillation: results from the Atherosclerosis Risk in Communities (ARIC) study. Heart rhythm, 8(8), 1160–1166. https://doi.org/10.1016/j.hrthm.2011.03.038