What to Know About Heart Palpitations During Perimenopause
Heart palpitations are the sensation that your heart is racing, pounding, or fluttering. You may feel them in your chest, neck, or throat; while they can be alarming, they're typically harmless. During perimenopause and menopause, hormonal fluctuations—especially in estrogen and progesterone—can affect the autonomic nervous system, which controls heart rate and rhythm. These hormone shifts often lead to palpitations, making them a common perimenopause symptom.
I know this symptom intimately, and no matter how educated you are about perimenopause, experiencing heart palpitations can be very unsettling.
What Is Perimenopause?
Perimenopause is the transitional phase leading up to menopause, often starting in a woman's late 30s or 40s. During this time, the ovaries gradually produce less estrogen and progesterone. These two essential hormones regulate menstrual cycles and other bodily functions. Perimenopause can last up to 10 years and is marked by symptoms such as irregular periods, hot flashes, mood swings, and sleep disturbances. Around 42% of women experience palpitations during perimenopause and postmenopause; the number is higher at around 52%.
Why Do Heart Palpitations Happen During Perimenopause?
As estrogen levels decline during perimenopause, the body loses some of its protective cardiovascular effects. Estrogen typically helps keep blood vessels flexible and supports heart function, so women may notice irregular heartbeats when levels fluctuate.
Additionally, the fluctuations in estrogen and progesterone during perimenopause affect the autonomic nervous system, which regulates heart rate and rhythm. These hormonal shifts can make the heart more sensitive, leading to irregular rhythms that cause palpitations.
Hot flashes—another common symptom of perimenopause—are also linked to palpitations. When a hot flash occurs, the body's temperature regulation is thrown off, which can cause a rapid heartbeat or an irregular rhythm. Stress and anxiety, both of which tend to increase during this time of life, can also exacerbate the sensation of palpitations.
When to Seek Medical Advice
Most palpitations are harmless, but if they're accompanied by chest pain, shortness of breath, dizziness, or fainting, it's crucial to seek medical attention. These symptoms could indicate a more serious heart condition.
Managing Heart Palpitations
There are several strategies to help reduce or manage heart palpitations during menopause:
Balanced Diet: A heart-healthy lifestyle can make a significant difference. Focus on eating a diet rich in fruits, vegetables, whole grains, and lean proteins while minimizing processed foods, sugar, and unhealthy fats. Reducing caffeine and alcohol intake may also help lessen palpitations, as these stimulants can trigger irregular heartbeats.
Regular Exercise: Moderate aerobic exercise like walking or swimming can improve heart health and reduce symptoms.
Stress Reduction: Practices like yoga, meditation, and deep-breathing exercises can lower stress and decrease the frequency of palpitations.
Hormone Therapy: By balancing estrogen and progesterone levels, HRT can reduce hot flashes and their associated heart fluctuations. Discuss the potential benefits and your health history with your healthcare provider.
Supplements: Calcium and magnesium may help regulate heart rhythm. Many women find that supplementing these minerals can reduce the occurrence of palpitations. However, it's best to consult your doctor before adding new supplements to your routine.
While heart palpitations during perimenopause are often alarming, they are usually not a cause for concern. Take a look at your diet and stress levels. A few adjustments can profoundly reduce the frequency and intensity of palpitations. Always consult a doctor if palpitations persist or are accompanied by other symptoms.
