Menopause causes a drop in estrogen, which can lead to changes in heart rate, such as palpitations or fluctuations in heart rhythm.

Menopause marks a significant transition in a person’s life, bringing about various physical and hormonal changes.

One key aspect of this transition is the effect on heart rate, which can fluctuate due to hormonal shifts, particularly a decrease in estrogen levels.

Menopause can lead to heart rate changes, including symptoms like palpitations and shifts in heart rate variability.

These symptoms are often linked to hormonal fluctuations, particularly the drop in estrogen levels, which can affect the autonomic nervous system that controls heart rate and blood pressure.

Palpitations and racing heart

Heart palpitations, or feelings of rapid or irregular heartbeats, are common during menopause, affecting up to 42% of perimenopausal and 54% of postmenopausal women.

Palpitations are associated with worse sleep, stress, depression, and reduced quality of life.

One study categorized women into three groups based on the frequency of heart palpitations during menopause:

  • High frequency (16%): These women experienced frequent palpitations during perimenopause and early postmenopause, which decreased over time. Women in this group were more likely to report additional health issues, such as hot flashes, depression, stress, sleep disturbances, and elevated blood pressure.
  • Moderate frequency (34%): These women had a moderate level of palpitations during the same period, which also declined later.
  • Low frequency (50%): These women rarely experienced palpitations.

The study found no connection between palpitations and early indicators of heart disease, such as arterial stiffness or hardened arteries.

You’ll notice that the language used to share stats and other data points is pretty binary, fluctuating between the use of “male” and “female” or “men” and “women.”

Although we typically avoid language like this, specificity is key when reporting on research participants and clinical findings.
The studies and surveys referenced in this article didn’t report data on, or include, participants who were transgender, nonbinary, gender nonconforming, genderqueer, agender, or genderless.

Heart rate variability

Heart rate variability (HRV) measures the time between heartbeats, reflecting how well the body adapts to stress and physical changes. A higher HRV indicates a healthier heart and better stress response, while a lower HRV may signal health issues.

Menopause, particularly postmenopause, can affect heart health by lowering HRV.

One study found that postmenopausal women had lower HRV at rest compared to premenopausal women.

While the difference wasn’t significant after adjusting for age and body weight, postmenopausal women experienced a greater drop in HRV when exposed to stress, suggesting a reduced ability to handle stress.

Another study showed that women with severe menopause symptoms, like hot flashes, had lower HRV, indicating less balance between the heart and nervous system, which could raise heart-related risks during menopause.

Symptoms of heart rate changes can include:

  • palpitations
  • dizziness or lightheadedness
  • shortness of breath
  • fatigue
  • chest pain or discomfort
  • fainting

Estrogen helps regulate heart rate and supports cardiovascular health by balancing the autonomic nervous system. It increases parasympathetic activity (slowing heart rate) and reduces sympathetic activity (speeding heart rate), leading to a steadier, lower resting heart rate.

Estrogen also enhances HRV, a marker of good cardiovascular health.

During high estrogen phases of the menstrual cycle, heart rate often decreases slightly, while postmenopause, declining estrogen levels can lead to higher resting heart rates and lower HRV, increasing cardiovascular risks.

Overall, estrogen promotes heart health by improving nervous system balance and blood flow.

Changes in heart rate can indicate how well the heart and nervous system are functioning. A consistently high resting heart rate or low HRV may signal difficulties with cardiovascular health, increased stress, or hormonal imbalances.

These changes are linked to a higher risk of heart disease, high blood pressure, and other conditions. Monitoring heart rate changes can help detect potential health issues early and guide interventions to reduce risks.

  • Stay active: Regular exercise, such as walking, swimming, or yoga, can improve heart health and circulation.
  • Eat a balanced diet: Focus on whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods and salt intake.
  • Manage stress: Practice stress-reducing activities like meditation, deep breathing, or mindfulness.
  • Limit alcohol and caffeine: Excessive alcohol and caffeine can contribute to heart rate changes and increase heart disease risk.
  • Quit smoking: Smoking significantly raises the risk of heart disease, so quitting is crucial for heart health.
  • Get enough sleep: Aim for 7 to 9 hours of quality sleep each night to support overall heart health.
  • Consider heart-supporting supplements: Omega-3 fatty acids, magnesium, CoQ10, vitamin D, and plant sterols may support heart health during menopause. Always consult with a healthcare professional before starting supplements.
  • Consider hormone replacement therapy (HRT): For some people, HRT may help manage menopause symptoms like palpitations and support heart health. Consult a healthcare professional to discuss whether it’s appropriate for your situation.

Menopause brings various changes to the body, including fluctuations in heart rate and heart rate variability. These changes may affect heart health, with lower HRV indicating potential cardiovascular risks.

Individuals can support heart health during menopause by staying active, eating a balanced diet, and monitoring key health markers like blood pressure and cholesterol.