Causes, Relief & When To Seek Help
Heart Palpitations During Menopause

Heart palpitations during menopause can feel unsettling, even if they are often harmless. Many women describe them as a sudden flutter, a skipped beat, or a noticeable thud in the chest — sometimes in the middle of a conversation, other times while lying still in bed. The important thing is understanding what they are, why they happen, and when to seek reassurance from a professional.

Recognising What Heart Palpitations Feel Like

• A fluttering sensation in the chest, sometimes accompanied by a slight breathlessness.

• A pounding or racing heartbeat, even without exertion.

• Irregular or “skipped” beats that come and go unexpectedly.

• Episodes lasting a few seconds to several minutes, with no obvious trigger.

Common Causes Beyond Menopause

• Stimulants like coffee, strong tea, energy drinks, and alcohol can overexcite the heart.

• High stress levels or anxiety can trigger an adrenaline response, speeding the heartbeat.

• Medical issues such as anaemia, thyroid imbalances, or dehydration can cause similar sensations.

• Some prescription or over-the-counter medications can list palpitations as a side effect.

Heart palpitations are usually brief and harmless, but they can also be a sign of something worth checking out — especially if you notice other symptoms like dizziness, chest pain, or shortness of breath.

Menopause is not just about hot flushes and missed periods – hormonal shifts during this time can have wide-reaching effects, including on your heart rhythm. Many women first notice palpitations in perimenopause, when hormone levels start to fluctuate wildly, rather than dropping in a neat, predictable line.

Hormonal Changes and the Heart

• Falling oestrogen levels can affect how blood vessels expand and contract, which in turn influences heart rate.

• Oestrogen plays a role in regulating the autonomic nervous system – the part that controls involuntary actions like heartbeat. When it’s disrupted, the heart rhythm can feel more erratic.

• Progesterone levels also change, which can influence fluid balance, blood pressure, and overall cardiovascular stability.

The Role of Menopause-Related Anxiety

• Hormonal changes can make the body more sensitive to stress hormones like adrenaline.

• This heightened sensitivity can lead to faster, stronger heartbeats, especially during moments of worry or sudden anxiety.

• Sleep disruptions – whether from night sweats, insomnia, or restless nights – can further increase susceptibility to palpitations the next day.

While the link between hormones and heart rhythm can feel frustratingly out of your control, understanding it often reduces the fear. You may notice patterns: palpitations appearing after a poor night’s sleep, or during particularly stressful weeks. Tracking these patterns can be the first step toward managing them.

Most menopause-related heart palpitations are harmless, but there are times when they warrant a prompt check-up. The challenge is knowing which is which. Trusting your instincts is important – if something feels off, it’s worth investigating.

Red Flag Symptoms That Need Urgent Attention

• Chest pain or pressure, especially if it spreads to the arm, jaw, or back.

• Sudden shortness of breath or difficulty breathing.

• Feeling faint, lightheaded, or actually fainting.

• Palpitations that are persistent and accompanied by dizziness or sweating.

• A family history of heart disease combined with new or worsening symptoms.

What Your GP Might Recommend

• ECG (electrocardiogram): A quick, painless test that records your heart’s electrical activity.

• Blood tests: To check for thyroid problems, anaemia, or other underlying conditions.

• Holter monitoring: A portable device worn for 24–48 hours to track your heart rhythm over time.

• Blood pressure checks: Often repeated to spot patterns rather than relying on a single reading.

Knowing the signs that require immediate action can save valuable time. Even if the result is reassurance rather than treatment, it’s better to be safe.

While palpitations can feel alarming, there is a lot you can do to reduce how often they happen and how much they disrupt your day. Many women find that small, consistent lifestyle adjustments – paired with professional guidance when needed – make a noticeable difference.

Lifestyle Adjustments That Can Help

• Mind your stimulants: Cut back on coffee, strong tea, and energy drinks to reduce heart rhythm spikes.

• Stay hydrated: Even mild dehydration can make palpitations more noticeable.

• Gentle, regular exercise: Walking, swimming, or yoga can help stabilise heart rate and lower stress.

• Breathing techniques: Slow, deep breaths can calm both the heart and the nervous system in the moment.

• Balanced diet: Eating regularly and including magnesium-rich foods (like leafy greens and nuts) can support heart function.

Medical Treatments to Discuss with Your Doctor

• Hormone Replacement Therapy (HRT): For some women, stabilising hormone levels helps reduce palpitations, though it’s not suitable for everyone.

• Medication: Beta blockers or other prescribed treatments may be considered if symptoms are frequent or intense.

• Reviewing other prescriptions: Some medicines have palpitations as a side effect – your GP can adjust doses or alternatives.

Complementary Approaches Worth Considering

• Mindfulness and meditation: Helpful for reducing anxiety-related triggers.

• Magnesium or omega-3 supplements: May support heart and nervous system health, but check for interactions.

• Acupuncture: Some women find it reduces both palpitations and stress.

The key is not to make changes all at once but to observe what makes a genuine difference for you. Many women keep a symptom diary – even just a few scribbled notes next to the kettle – to spot patterns over time.

Even when palpitations aren’t medically serious, they can chip away at your sense of calm. For some women, the sudden thump or flutter in the chest sparks a rush of “what if” thoughts that make it hard to concentrate, relax, or even enjoy social situations. Over time, this constant low-level worry can affect sleep, mood, and confidence.

Breaking the Anxiety Cycle

• Acknowledge, don’t fight: Reminding yourself “this is just a palpitation” can stop the spiral before it starts.

• Cognitive behavioural techniques: Simple CBT tools can help you reframe how you respond to symptoms.

• Breath-led resets: A few slow, counted breaths can interrupt the stress-adrenaline feedback loop.

• Professional support: Talking therapies can help if palpitations are fuelling ongoing anxiety.

Building a Support Network

• Friends and family: Share what’s happening so they can offer reassurance rather than alarm.

• Peer groups: Online menopause communities or local meetups can normalise your experience.

• Specialist clinics: Menopause-focused GPs or nurses can address both physical and emotional symptoms in one place.

Addressing the emotional side isn’t about “mind over matter” – it’s about giving yourself tools so the fear doesn’t run the show. Feeling supported and informed makes each episode less of a crisis and more of a passing blip.

Menopause is a milestone, but it’s also a turning point for heart health. With oestrogen’s protective effects reduced, cardiovascular risks naturally increase – which makes this the ideal time to prioritise habits that protect your heart well into the future.

Understanding Heart Disease Risk After Menopause

• Why risk rises: Lower oestrogen can lead to changes in cholesterol, blood vessel flexibility, and blood pressure.

• Statistics to know: In the UK, heart disease is the leading cause of death in women over 50.

• The silent factor: Symptoms of heart disease in women can be more subtle than in men, such as fatigue or mild breathlessness rather than crushing chest pain.

Building a Heart-Healthy Routine

• Regular movement: Aim for 150 minutes a week of moderate exercise – brisk walking, cycling, or swimming.

• Balanced eating: A Mediterranean-style diet rich in vegetables, lean protein, healthy fats, and whole grains.

• Quality sleep: Prioritise a consistent bedtime routine to help regulate blood pressure and stress.

• Stress management: Mindfulness, hobbies, and time outdoors all play a part in reducing cardiovascular strain.

Focusing on long-term heart health is not about perfection – it’s about making choices most of the time that support your body’s resilience. A few consistent habits can have a bigger impact than occasional bursts of effort.

Heart palpitations in menopause can feel unsettling, but they are often just one part of the wider hormonal picture – a reminder that your body is adjusting, not failing. Knowing the difference between what is normal, what needs attention, and what you can influence day-to-day is empowering in itself. From lifestyle tweaks to medical guidance, there are multiple ways to regain a sense of control and calm.

What matters most is listening to your body and not brushing off changes as “just menopause.” The reassurance of a clear diagnosis, the relief of identifying triggers, or the confidence that comes from professional advice can transform how you experience this stage of life.

If you are ready to take the next step, consider booking a consultation with a menopause-aware health professional or exploring our resources on heart health and hormonal wellbeing. You do not have to navigate the uncertainty alone – with the right support, this chapter can be one of renewal rather than restriction.