Estrogen can affect the way the heart conducts electrical impulses by suppressing functions within the heart (T-type calcium channels) that regulate the heart’s normal pace. Alternatively, progesterone is known to activate systems within the body that regulate your blood pressure, electrolytes, and systemic vascular resistance, which can affect your heart rate and how your body circulates blood.
In addition to changes in hormone levels, heart palpitations are also linked with menopausal sleep problems. Likewise, high levels of stress and mood swings during the menopausal period may also contribute to heart symptoms. Studies have shown there is a complex relationship between the heart and the brain and that negative emotions can trigger arrhythmia.
If you’re experiencing anxiety about heart palpitations, remember that while palpitations can occasionally be a sign of a more serious condition, heart palpitations during menopause are typically not dangerous and don’t usually require treatment (but please talk to your doctor!).
How to manage heart palpitations during menopause
While most heart palpitations are not dangerous, up to 90% of women of perimenopausal/menopausal age who experienced heart palpitations believe that they require treatment.
There are several proven ways you can learn to manage this bothersome symptom of menopause, these include:
Medical management of heart palpitations
Heart palpitations may be managed with hormone replacement therapy (HRT).
As only some hormone replacement therapies, are proven to reduce the frequency and severity of heart palpitation during menopause, and HRT is not appropriate for all women, be sure to talk to your doctor about whether it is appropriate for you.
Lifestyle management of heart palpitations
Some people will choose to manage heart palpitations during menopause with lifestyle changes. Lifestyle changes to improve heart palpitations include:
Improving your diet and drinking more water: Some people experience heart palpitations after eating, especially if they’re dehydrated or eating foods high in sodium.
Improving your fitness: Engaging in regular moderate exercise can help decrease your chances of experiencing heart palpitations and help you maintain good health during menopause.
Stop smoking: Nicotine, in addition to being very bad for your general health, can take a significant toll on your heart. Nicotine has been linked to a wide range of cardiac rhythmic disorders, including tachycardia (rapid heart palpitations).
Establishing good sleep hygiene: Poor sleep is frequently associated with poor heart health and the development of arrhythmias. Improve the quality of your sleep by sticking to a sleep schedule, avoiding stimulants at night, and getting exercise during the day.
Mind-body management of heart palpitations
In addition to medical interventions and lifestyle changes, there are several mind-body techniques you can use to reduce stress and manage heart palpitations, such as:
Try hypnotherapy for menopause: Hypnotherapy is a scientifically proven way to reduce hot flashes. By lowering the frequency and severity of hot flashes, you may be able to also reduce associated vasovagal symptoms, such as heart palpitation.
Research shows that hypnotherapy can reduce hot flashes by up to 80%, making it one of the most effective and low-risk menopause management tools. Whatsmore, hypnotherapy has also been shown to improve sleep quality and reduce stress, which may both help reduce heart palpitations.
When choosing a hypnotherapy provider, it can be helpful to find someone who specializes in menopause and hot flash reduction techniques. Some digital hypnotherapy products, like Evia, are a great option as they give affordable access to world specialists in menopause management.
Talking to your doctor about heart palpitations during menopause
While heart palpitations directly related to menopause may be nothing to worry about, it’s still important to check in with your doctor if you feel concerned about your heart health.
There is, unfortunately, a strong bias against women experiencing heart symptoms, with some healthcare professionals minimizing, misattributing, or misunderstanding how heart symptoms present in women. This can result in women missing out on important diagnoses.
Make sure you advocate for yourself at your doctor's appointment and take the time to understand your heart health.
The Wrap Up
Around 50% of women will experience heart palpitations during menopause. They can occur during a hot flash or by themselves. Heart palpitations are thought to be caused by changing hormone levels during menopause and while they may be worrisome, for the majority of people they are harmless. Hormone replacement therapy, lifestyle changes, and hypnotherapy may help manage heart palpitations during menopause. If you’re experiencing heart symptoms, don’t forget to check in with your doctor.
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