Heart palpitations during perimenopause are a common and distressing symptom  among women transitioning towards menopause.

Perimenopause involves significant changes in hormone levels, particularly estrogen and progesterone, which can influence heart rhythm and lead to sensations of a racing heart, skipped beats, or fluttering. Understanding why this occurs, exploring natural remedies, and knowing when to consult a healthcare provider are important steps for managing this unsettling symptom. Understanding what the hormones are doing helps relieve some of the distress, let’s jump in…

Estrogen and Progesterone’s Role in Heart Palpitations During Perimenopause

Dr. Jerilynn Prior, a professor of endocrinology and a researcher who has extensively studied menstrual cycles and the effects of hormones on women's health, offers valuable insights into the role of hormones, particularly progesterone and estrogen, in relation to heart palpitations during perimenopause.

Dr. Prior emphasises that during perimenopause, the fluctuations and overall decline in the levels of estrogen and progesterone can significantly impact various bodily functions, including the cardiovascular system. Progesterone in particular is known for its calming effect on the body. It acts as a natural sedative and can help stabilise the heart's rhythm and rate. Dr. Prior has noted that lower or fluctuating levels of progesterone during perimenopause can lead to an increase in heart palpitations, as the body misses progesterone's stabilising effects on the cardiovascular system.

Estrogen, meanwhile, has a more complex relationship with heart health. While it supports heart health by maintaining the flexibility of the arteries and promoting good blood flow, its fluctuating levels during perimenopause can lead to transient periods where this support is lessened, potentially causing palpitations.

Dr. Prior suggests that managing these symptoms might benefit from a focus on maintaining a balance in progesterone levels, which could help stabilise the heart rhythm. This might involve lifestyle modifications or even considering bioidentical progesterone supplementation, particularly in cases where palpitations are pronounced and bothersome. However, it's crucial for women to discuss such treatment options with their healthcare providers, considering the full scope of their health profile and personal medical history.

Other Possible Causes of Perimenopausal Heart Palpitations

    1. Increased Stress and Anxiety: Perimenopause can be a stressful time due to hormonal shifts and other symptoms like sleep disturbances and mood swings. Stress and anxiety can trigger the release of adrenaline, a hormone that can cause palpitations.

    2. Changes in Blood Flow and Heart Function: Fluctuating estrogen levels can affect blood vessels' elasticity and blood flow dynamics, occasionally stressing the heart and leading to palpitations.

    3. Other Symptoms Influencing Heart Rhythm: Hot flashes and night sweats, common in perimenopause, can also be linked to palpitations. During a hot flash, the body’s response can mimic that of a stress reaction, potentially leading to heart palpitations.
  • Caffeine
  • Heart Problems
  • Overactive Thyroid Function.

  • Natural Health Approaches to Managing Palpitations

    A natural health approach to managing heart palpitations involves lifestyle changes, dietary adjustments, and herbal remedies. Here are some effective strategies:

    1. Maintain a Balanced Diet: Ensure a healthy intake of magnesium and potassium, which are vital for heart health. Foods rich in magnesium include leafy greens, nuts, and seeds, while bananas, oranges, and potatoes are good sources of potassium. Also, reducing stimulants such as caffeine, alcohol, and nicotine can help manage palpitations. Our Superlattes all include 150 mg of Magnesium Glycinate per serve to help maintain a healthy heart, reduce stress, improve sleep and much much more.

    2. Stay Hydrated: Dehydration can lead to heart palpitations. Make sure to drink enough water throughout the day, aiming for 8-10 glasses.

    3. Exercise Regularly: Moderate exercise helps strengthen the heart and improve overall cardiovascular health. However, it’s important to avoid overexertion, which can trigger palpitations. Activities like yoga and tai chi can also reduce stress and promote heart health.

    4. Manage Stress: Techniques such as mindfulness meditation, deep-breathing exercises, and progressive muscle relaxation can help control the body’s stress response and reduce incidents of palpitations.
    1. Adequate Sleep: Sleep disturbances are common during perimenopause and can exacerbate heart palpitations. Creating a relaxing bedtime routine, ensuring a comfortable sleep environment, and a Peri Hot Choccy or Peri Chai Latte 1 hour before bed will help improve your zzz’s.

    When to See Your General Practitioner (GP)

    While heart palpitations during perimenopause are often harmless and related to hormonal changes, it is important to rule out other potential causes. You should consult your GP if:

    • Palpitations are accompanied by chest pain, shortness of breath, unusual sweating, or dizziness.
    • Palpitations change in frequency, duration, or intensity.
    • You have a history of heart problems.
    • You are experiencing palpitations regularly and they are affecting your quality of life.

    Your GP may conduct a physical examination, review your medical history, and possibly recommend further tests such as an ECG (electrocardiogram) to monitor your heart rhythm and rule out other conditions.


    Heart palpitations during perimenopause are typically due to hormonal changes but can be effectively managed with natural health approaches like the ones we discussed above. Incorporating lifestyle adjustments, dietary improvements, and stress management techniques and our Superlattes loaded with Magnesium Glycinate help many women find significant relief. 

    However, it’s crucial to stay informed about when these symptoms might signal something more serious, and consulting with a healthcare provider in such instances is essential. 

    This balanced approach can help manage palpitations naturally while ensuring overall health and well-being during the transition through perimenopause. If you would like the support of your fellow Perisisters, you can join the SheBANG! Women: The PeriSisterhood group here.

    April 26, 2024 — Angela Greely

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