February is National Heart Month, so this seems like the perfect time to talk about about menopause and irregular heartbeat.
The decline in oestrogen during the menopause has a lot to answer for! Sea-sawing hormones, stress, anxiety and hot flushes may all contribute to heart palpitations during the menopause. The British Heart Foundation shares how “oestrogen protects the arteries of a woman’s heart in a number of ways, including by reducing build-up of fatty plaque. This means that, after the menopause, you are at an increased risk of heart and circulatory disease. Low oestrogen can increase cholesterol levels, which can further increase your risk of developing heart and circulatory disease. Menopause can cause palpitations (feeling your heart beating faster than usual) due to the changing hormone levels. This can sometimes happen during hot flushes. Palpitations are usually harmless”.
So, what can you do to help manage heart palpitations during the menopause?
Try to stay calm
Easier said than done when it comes to the matters of the heart but worrying too much will affect your heart rate. If you’re feeling anxious or worried, try some deep breathing exercises to restore a feeling of calmness.
Although heart palpitations tend to be nothing to worry about, it’s always worth seeing your GP if you notice any changes to make sure it is menopause related.
Control hot flushes and night sweats
For many women palpitations are experienced during hot flushes and night sweats, especially when they come unexpectedly. Try Promensil Double Strength plant based red clover isoflavones to help control and reduce hot flushes and have Promensil Cooling Spray to hand for instant relief.
Exercising can help reduce your risk of heart and circulatory disease. It can also help you manage your weight, reduce blood pressure and cholesterol and make a difference to your mental health – meaning you can look and feel great!
Ease yourself in by adding a 15-minute walk to your daily routine and build up to something such as a run or exercise class. Try and find a friend to go with so you can motivate each other or try out a menopause exercise class where you can share the experience with other women in the same position.
Have a healthy diet
Try to have a balanced diet which includes wholegrain foods, at least five portions of fruits and vegetables and choose foods low in fat, salt and sugar to keep your heart healthy.
Avoid stimulants that will set your nervous system racing (mainly caffeine). Cut back on coffee, tea and fizzy drinks. Make sure you drink plenty of water, dehydration can worsen many symptoms so it’s important keep hydrated.