Heart palpitations are a common yet unsettling symptom experienced by many women during perimenopause. As hormonal fluctuations take center stage during this transitional phase, many women are caught off guard by the sudden, irregular beats or the sensation of their heart racing without an obvious cause. If you’ve been experiencing these episodes, rest assured you’re not alone, and there are effective ways to manage and mitigate these symptoms.

I myself have been through the mill with perimenopause and severe cardiac symptoms so I don’t just have the theory, I know whats its like & I know what helps.

What Causes Palpitations in Perimenopause?

Perimenopause is marked by fluctuating levels of oestrogen and progesterone, two hormones that play crucial roles in regulating a woman’s reproductive system. But beyond reproduction, these hormones also affect the cardiovascular system. When oestrogen dips, it can lead to changes in the nervous system that can trigger palpitations, making you feel like your heart is skipping a beat or racing.

These fluctuations can affect the heart’s electrical system, leading to increased sensitivity and more pronounced awareness of each heartbeat. It can feel alarming, but in most cases, heart palpitations in perimenopause are benign and related to hormonal changes. However, they can be exacerbated by other factors, such as stress, caffeine, poor sleep, or blood sugar imbalances.

Recognising Palpitations in Perimenopause

Heart palpitations during perimenopause may feel like:

• Rapid heartbeat or racing heart
• Skipped or extra beats
• Fluttering sensation in the chest
• Pounding heartbeat, especially after mild exertion or during rest

These symptoms often coincide with hot flashes, night sweats, and anxiety, all of which are commonly linked to hormonal fluctuations during perimenopause.

Key Lifestyle Changes to Manage Palpitations

While palpitations can be unnerving, there are several effective strategies that can help manage them.

1. Regulate Stress Levels

Stress is a key player when it comes to palpitations, especially during perimenopause. The adrenal glands, which produce cortisol (the body’s stress hormone), work overtime during times of stress, amplifying the effects of hormone fluctuations and contributing to increased heart palpitations.

Stress-reduction techniques like mindful breathing, meditation, yoga, and regular exercise can help lower cortisol levels and reduce the incidence of palpitations. Even taking a few minutes a day to practice deep breathing exercises can have a significant impact on reducing heart irregularities.

2. Nourish Your Body

Your heart health during perimenopause can be influenced by your nutrient intake. Focus on foods that stabilize your blood sugar, as erratic blood sugar levels can trigger palpitations.

• Magnesium: This mineral supports muscle function, including the heart. Low levels of magnesium can lead to palpitations, so include magnesium-rich foods like leafy greens, nuts, seeds, and whole grains in your diet.
• B vitamins: Particularly B6 and B12, which support cardiovascular health and help manage the stress response. Incorporate foods like poultry, fish, eggs, and leafy greens.
• Healthy fats: Omega-3 fatty acids found in fatty fish, flaxseeds, and walnuts can help support cardiovascular health and reduce inflammation.

3. Manage Caffeine and Alcohol Intake

Both caffeine and alcohol are stimulants that can worsen heart palpitations. Caffeine, found in coffee, tea, and chocolate, can increase your heart rate, while alcohol can interfere with sleep and increase anxiety, which may lead to more frequent or intense palpitations.

Try to limit or avoid these substances, especially in the afternoon or evening, to help keep your heart rhythm in check.

4. Focus on Sleep

Sleep disturbances are a hallmark of perimenopause, but poor sleep can worsen palpitations. Aim for consistent sleep patterns by going to bed and waking up at the same time every day. Creating a sleep-friendly environment—cool, dark, and quiet—can help improve sleep quality and reduce palpitations.

If sleep is disrupted due to night sweats, consider natural supplements such as black cohosh or phytoestrogens, which may help balance hormones and improve sleep.

When to Seek Help

While heart palpitations are common during perimenopause, it’s important to rule out other potential causes of palpitations, such as thyroid imbalances, anemia, or cardiovascular issues. If your palpitations are accompanied by chest pain, dizziness, or shortness of breath, it’s essential to seek medical advice promptly.

Your healthcare provider may recommend testing to ensure there are no underlying health issues causing your symptoms. In some cases, hormone replacement therapy (HRT) or other treatments may be necessary to help balance your hormone levels and reduce palpitations.

Supplements to Consider

While there are many supplements which can help to support these fluctuations and calm your nervous system, I never recommend supplements unless working with you.  The reason for this is because there are contraindications you can experience with supplements in the same way that you can have contraindications with medications.  I always recommend speaking to someone who understands the possible contraindications with medications you are taking or medical conditions you have.  Also always be informed of what is in your supplement so you are not taking over the recommended dose of vitamins and minerals as this can cause health issues.

Conclusion

Perimenopause can bring about various unsettling symptoms, and heart palpitations are among the most concerning for many women. However, with the right approach, including stress management, nutrition, and lifestyle adjustments, you can take charge of your symptoms and support your cardiovascular health through this transition. Remember that while palpitations are often benign, consulting with your healthcare provider ensures that you can manage your symptoms safely and effectively.

Key Takeaway: Your heart health is closely linked to your hormonal health. By reducing stress, maintaining a balanced diet, and making lifestyle changes, you can manage palpitations and navigate perimenopause with greater ease. I would love to help support you through this – book your initial consultation with me now.

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