What Are Menopause-Related Palpitations?
You might feel your heart racing, pounding, fluttering, or skipping beats. These episodes can last a few seconds to several minutes and often occur alongside hot flashes or anxiety. They can be quite frightening, especially if you've never experienced them before.
Why Does This Happen?
Oestrogen has a protective effect on the cardiovascular system. As levels fluctuate during perimenopause, the heart can become more sensitive to stimulation. Palpitations often accompany hot flashes (both are triggered by the same mechanism — the sympathetic nervous system). Anxiety, another menopause symptom, also triggers palpitations.
How Common Is This?
Palpitations are reported by approximately 25–40% of menopausal women. While usually benign, they understandably cause significant anxiety.
What You Can Do
- Reduce caffeine — tea, coffee, and chocolate can trigger palpitations
- Limit alcohol — even small amounts can cause irregular heartbeats
- Manage stress — deep breathing, meditation, and yoga calm the nervous system
- Regular exercise — strengthens the heart and reduces sensitivity to palpitations
- Stay hydrated — dehydration can trigger palpitations
- Avoid very large meals — can redirect blood flow and trigger palpitations
- Track episodes — note when they happen, what you were doing, and how long they last
When to Seek Help
While most menopause-related palpitations are harmless, always consult a doctor if palpitations are accompanied by chest pain, dizziness, fainting, or shortness of breath. It's important to rule out cardiac conditions, especially as heart disease risk increases after menopause.