For those over 40, sensations such as when your heart flutters, races, or skips a beat can be unsettling and leave you wondering whether they’re harmless or a sign of a more serious issue. While many palpitations are benign, knowing how to recognise patterns that could indicate something more serious will bring you a sense of peace of mind.
If you have a family history of heart disease or simply want to stay ahead of potential heart-related concerns, this article will help you understand palpitations and differentiate between harmless palpitations and those that may need medical attention, empowering you to take control of your heart health.
Ready to dive in?
What Are Heart Palpitations?
Heart palpitations are when you become aware of an uncomfortable sensation in your chest as your heart suddenly starts to beat very fast or irregularly. Palpitations may feel like fluttering, racing, or pounding in your chest. They may feel alarming but, more often than not, are harmless and don’t necessarily indicate an underlying heart condition.
Palpitations usually last only a few seconds; however, when these episodes become frequent, last longer, or are accompanied by other symptoms, it can signal a problem that requires further investigation. We’ll explain how to tell the difference, but first, let’s understand what can cause palpitations.
Common Triggers of Palpitations
The following everyday factors can cause heart palpitations and are typically not a cause for concern:
- Stress or anxiety – Emotional distress or panic attacks can trigger your heart to race.
- Stimulants – Caffeine, nicotine, alcohol, or certain medications can increase your heart rate.
- Exercise – Intense physical activity can temporarily make your heart feel like it’s racing.
- Hormonal changes – Menopause, pregnancy, or even your menstrual cycle can impact your heart rhythm.
- Dietary factors – Dehydration or a sudden spike in sugar can induce a racing heartbeat.
While these palpitations usually resolve on their own, persistent or sudden changes in your heart rhythm might require closer attention. Let’s look at signs you shouldn’t brush off.
Palpitations to Monitor Closely
Most palpitations are not something to worry about and they stop within a few seconds. Nonetheless, some palpitations shouldn’t be ignored. Here are some key characteristics of concerning palpitations:
Palpitations accompanied by chest pain
If your palpitations are paired with discomfort, tightness, or pain in the chest, it may indicate a heart condition like arrhythmia or angina.
Frequent or prolonged episodes
Palpitations that occur multiple times a day or last more than a few seconds should raise a flag and be checked out.
Light-headedness or fainting
If palpitations cause you to feel dizzy, faint, or excessively weak, they may point to a drop in blood flow caused by an irregular heartbeat.
Shortness of breath
Sudden difficulty breathing alongside palpitations could signal a more serious condition, such as heart failure or atrial fibrillation.
Family history of heart disease
If you have a close family member with heart disease, seemingly minor symptoms like recurrent palpitations warrant a closer look.
Recognising Harmless vs Concerning Palpitations
To simplify what can often feel overwhelming, here’s a quick checklist to help you determine whether your palpitations are harmless or require medical advice:
Harmless Palpitations
- Occasional fluttering or skipping a beat
- Following a trigger such as caffeine, stress, or physical activity
- Short-lived episodes (seconds)
- No accompanying symptoms like pain or dizziness
- Occurring around the same time in the monthly cycle (this one is for the ladies)
Concerning Palpitations
- Frequent or prolonged episodes
- Accompanied by chest pain, shortness of breath, or fainting
- Occurs at rest (not during physical activity)
- Associated with a family history of heart conditions
Always err on the side of caution. If you’re unsure or the intensity worsens, consult a healthcare provider promptly.
Taking Control of Your Heart Health
Here’s what you can do to manage or prevent palpitations:
- Identify and reduce triggers – Monitor your diet and consumption of stimulants. Limit caffeine, alcohol, and tobacco, and stay hydrated.
- Practice stress management – Regularly engage in relaxation techniques like yoga, meditation, or breathing exercises.
- Exercise regularly – Moderate, consistent exercise strengthens your heart and reduces symptoms of palpitations in many cases.
- Maintain a balanced diet – Ensure adequate intake of magnesium and potassium-rich foods (e.g. spinach, avocados, bananas) to support heart function.
- Keep track of your symptoms – Use a journal or smartphone app to log the frequency, duration, and triggers of your palpitations. This information can be invaluable to your doctor.
Monitoring your heart at home
If you’re over 40 and experiencing palpitations, proactively monitoring your heart and knowing the signs to watch for is your first line of defence.
Monitoring heart performance over several days can provide crucial insights into the nature and triggers of palpitations. By using tools such as a Holter monitor, you can track heart rhythm patterns that might not be apparent from a single observation. For example, you may notice that palpitations occur more frequently in the evenings. This longer-term data can help your doctor identify potential underlying conditions such as arrhythmias or other heart irregularities.
Additionally, tracking metrics like blood pressure and heart rate variability can offer a more comprehensive picture of your cardiovascular health, enabling more accurate diagnoses and tailored treatment plans.
Your Next Step Towards Peace of Mind
Heart palpitations are not something to ignore, but they don’t always signal a major issue either. The key is knowing how to differentiate harmless episodes from those requiring more attention. By staying informed and watching for specific signs, you can act promptly and maintain your health.
If you’re committed to managing your heart health, start recognising these signs today. Pay attention to how your body feels, and if something doesn’t seem right, consult a medical professional. Staying ahead of potential problems is the best way to protect your heart and your future.
To find out how Your Heart Check can help you proactively look after your heart, visit our service page or send us a no-obligation message and ask us a question (preferably about the heart 😉).
