Have you felt your heart racing for no reason lately? Heart palpitations can be incredibly unsettling, especially when they seem to strike out of nowhere. Many women experience this during perimenopause, but it's a symptom that rarely gets the attention it deserves. I remember the first time I heard about this—it was so surprising, I even made a reel about it to share this information. If you've seen it, you probably know what I mean! If not, let’s dive deeper into what’s going on.
What Are Heart Palpitations and Why Do They Happen During Perimenopause?
Heart palpitations are often described as fluttering, irregular heartbeats, or a racing sensation. During perimenopause, fluctuating hormone levels—especially estradiol and progesterone—can directly impact your heart rate and rhythm, leading to these symptoms.
According to research, up to 42% of perimenopausal women and 54% of postmenopausal women report experiencing heart palpitations (NIH source). That’s a significant number of women who are left feeling scared and confused, especially since this topic isn’t often discussed—even among doctors.
The Hormonal Link to Heart Palpitations
So why do these heart palpitations happen? Well, our heart cells (myocytes) have hormone receptors for both estradiol and progesterone. During perimenopause, when these hormones begin to fluctuate unpredictably, they can directly influence the heart’s rhythm. Specifically, drops in estradiol—which are common during perimenopause—can cause the heart to temporarily "freak out," leading to palpitations.
These hormonal changes are all part of the transition into menopause, but because they’re not well-studied, many women end up feeling isolated and unsure of what’s happening to their bodies.
My Doctor Friend's Experience with Perimenopausal Heart Palpitations
A doctor friend of mine went through her own experience with heart palpitations. Imagine this: out of nowhere, she started feeling those irregular beats—sometimes so intense that she’d have to cough just to manage them. She tried everything: calming herbs, magnesium, cutting out caffeine, deep breathing exercises—but nothing seemed to help.
After consulting with several colleagues and getting a full work-up, she discovered that it wasn’t her thyroid, it wasn’t anemia, and it wasn’t anxiety—it was simply that her hormones were shifting due to perimenopause.
When she began taking progesterone supplements during her luteal phase, those palpitations disappeared. She also added magnesium to her nightly routine—a mineral known to support both heart health and overall relaxation. Ever since then, the palpitations haven’t returned. It was a powerful reminder of just how deeply connected our hormones and our heart health really are.
What You Can Do If You’re Experiencing Heart Palpitations
If you’re feeling these symptoms, first things first: please get checked by your healthcare provider. Heart palpitations can also be linked to other conditions—like thyroid disorders, hypoglycemia, low iron, anxiety, or even cardiovascular issues—so it's crucial to rule those out. But once you’ve been given the all-clear, there are ways to help manage these unsettling heart symptoms.
1. Gentle Movement:Once you know your heart is healthy, incorporating gentle movement can make a big difference. Practices like Yin Yoga can help activate your body’s "rest and digest" mode, calming the nervous system. Yin Yoga is a slow, grounding practice that helps to counterbalance the stress and tension that fluctuating hormones can create.
I’ve actually started an online Yin Yoga class for perimenopause, designed specifically to support your body during these unpredictable hormonal shifts. This isn’t about fixing everything—it's about finding comfort and ease in your body, one breath at a time.
2. Magnesium and Nutrition: Magnesium is a powerful ally for calming the heart and
nervous system. Taking magnesium supplements daily can help support your cardiovascular health and promote relaxation. In addition, consider a diet rich in healthy fats, leafy greens, and B vitamins—all of which can support your hormone health. Please ALWAYS consult with your healthcare provider before taking anything new. This is merely for your information and educational purposes.
3. Rest and Stress Reduction:Heart palpitations are often associated with poor sleep and stress. Finding small ways to rest, even if it’s just taking five minutes for deep breathing or sitting quietly with a cup of tea, can help reset your nervous system. The idea is to cultivate a "yin" space in your day—moments that allow you to slow down and reconnect.
Join Me for a Yin Yoga Class to Support Your changing Hormones
This journey can be confusing, but you don’t have to navigate it alone. I’m here to support you, and I’ve created an online Yin Yoga class specifically for women navigating perimenopause. We’ll move gently, breathe deeply, and honor what our bodies need—especially during times when they seem to be acting unpredictably.
If you’re curious about joining, you can learn more or sign up HERE. Yin Yoga can be such a powerful way to support your nervous system, help with heart palpitations, and ease the intense rollercoaster that hormonal changes bring.
Let’s Keep the Conversation Going
If this post resonates with you, feel free to share it, or leave a comment below about your experience. And if you haven’t yet, check out my reel about heart palpitations—it’s a quick, helpful look at why this happens and what we can do to feel better. You’re not alone on this journey. Let’s make it a little softer, together. 💖
*Disclaimer: This information is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider about your specific needs.*
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