Menopause can bring a whole new set of anxieties including weight gain, flushes, stress and increased health risks from osteoporosis or cancer. What most women don’t see as a major concern is heart health and yet palpitations can be a frequent, but happily often temporary, symptom at this time.

What exactly are they?

During a palpitation, the heart may pound, flutter, race, or beat irregularly and they are often short-lived, lasting just a few seconds or, at worse, a few minutes.

They are also called irregular heartbeats or arrhythmia, meaning heartbeats that are suddenly more noticeable than regular heartbeats.

Palpitations may seem alarming, but they are often harmless and do not necessarily signal a serious problem. However, you should still see a doctor if they occur.

Common causes at menopause 

Heart palpitations can occur for a variety of reasons including:

*lifestyle triggers
*emotional and/or psychological triggers
*medication
*hormone changes
*heart rhythm problems
*heart conditions
*other medical conditions

Common triggers

*strenuous exercise
*not getting enough sleep
*rich or spicy foods
*drinks containing caffeine
*alcohol
*smoking
*illegal drugs, such as cocaine, heroin, amphetamines, ecstasy and cannabis

In many cases, the palpitations should go away on their own. Avoiding these triggers may help stop them coming back.

Emotional or psychological triggers

Heart palpitations are also often caused by emotions or psychological issues, such as:

*excitement or nervousness
*stress or anxiety
*panic attacks
*trembling and palpitations

Breathing exercises and panic attack tips may help if you’re feeling stressed, anxious or panicky.

Medication

Palpitations can occasionally be triggered by some types of asthma inhalers, high blood pressure medicines, antibiotics, antihistamines,, antidepressants, and anti-fungal medicines.

Speak to your GP if you think medication may be causing your palpitations. But don’t stop taking a prescribed treatment without first getting medical advice.

Hormone changes

Heart palpitations in women can sometimes be the result of hormonal changes that occur throughout life from PMS, pregnancy and peri/menopause.

According to the British Heart Foundation (BHF), women, in general, have a lower risk of being affected by coronary heart disease (CHD) before the menopause. Afterward, the risk of CHD increases and continues to rise.

At menopause it is linked to the rapidly dropping hormone levels and there can be an increase in both heart rate and frequency in palpitations, and non-threatening arrhythmias.

Menopause heart palpitations can increase heart rates by 8 to 16 beats per minute. Some women, however, have reported much bigger increases, with their heart rates reaching up to 200 beats per minute.

Menopausal women who experience irregular heartbeat are often treated using natural methods. When the problems are caused by reduced levels of oestrogen, the treatment can involve hormone supplementation, lifestyle changes and natural remedies combined.

Hormone Replacement Therapy (HRT), especially oral forms, slightly increases stroke risk, particularly in the first year wit studies showing about a 25-30% rise.

Transdermal application from bioidentical cream formulas and HRT in patch or gel form appears to have a lower or no increased stroke risk compared to oral pills because it bypasses the liver, reducing clotting effects.

Oral forms are also linked to worsening migraines, particularly if with an aura, and can signal a higher risk for a stroke so always need to be referred to your doctor.

When to see a doctor

While such palpitations are usually harmless, they should not be ignored so see your doctor for a diagnosis, and to rule out any abnormalities.

Doctors will particularly want to investigate if the palpitations are linked to a shortness of breath, dizziness, or chest discomfort.

A few lifestyle changes may help to cut down the occurrence of menopausal palpitations. They include practicing relaxation techniques, such as yoga, mindfulness, and breathing exercises.

How to help yourself

Heart disease risk goes up for everyone as they get older but for women there is a marked increase after menopause. Hence, it is vital to do everything possible to keep the heart healthy.

Good nutrition has an important part to play here. Eating plenty of fruit, vegetables, fish and poultry are all good and including one or two vegetarian options a week can also help.

Try reducing caffeine intake by drinking less coffee and other caffeine-heavy soft drinks such as energy drinks and cutting back or avoiding stimulants, such as cigarettes and alcohol.

You should also avoid putting on excess weight, as it can add strain to the heart and help push up blood pressure. Progesterone can help here as it acts as a natural diuretic to aid with weight loss.

However, there is more to keeping healthy than just nutrition and maintaining a healthy weight. Hormone balance is important too so make sure you deal with menopause symptoms to maintain good health at menopause, and post menopause too.

If you need a heart healthy diet to help you lose weight, as that is an added risk factor, then this is one of the best.

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