Navigating perimenopause can feel like entering uncharted territory, with unexpected symptoms affecting both your physical and emotional well-being. Among these, heart-related symptoms—like palpitations, pressure, or an increased resting heart rate—can be especially unsettling. Understanding the connection between hormonal changes and your cardiovascular system is key to taking holistic control of your heart health in perimenopause.
Why Heart Health in Perimenopause Matters
As estrogen levels fluctuate during perimenopause, they affect more than just your reproductive system. Estrogen plays a vital role in maintaining heart health by regulating heart rate, supporting flexible blood vessels, and reducing inflammation. When these levels decline or become unpredictable, women may experience:
Heart palpitations: Rapid, fluttering, or irregular heartbeats.
Heart pressure: A heavy or tight feeling in the chest.
Increased resting heart rate: Your heart working harder, even at rest.
Lower heart rate variability (HRV): A sign of heightened stress and reduced recovery capacity.
For me, these symptoms were impossible to ignore. I experienced constant heart pressure and anxiety, which felt as if my body was in a constant state of "fight or flight." It wasn’t until I sought medical advice to make sure there were not any underlying heart issues and began hormone therapy (HT) that I finally started feeling some relief.
How Hormone Therapy (HT) Can Support Heart Health
Hormone therapy has been transformative for my heart health. HT works by stabilizing estrogen levels, which in turn supports cardiovascular function. Since heart disease runs in my family, I also view HT as a preventive measure to protect my long-term health. However, I understand that HT isn’t suitable for everyone, and the decision to use it is deeply personal.
For those who choose HT, it can:
Reduce the frequency and severity of heart palpitations.
Lower resting heart rate.
Improve blood vessel flexibility, reducing the risk of heart disease.
Holistic Ways to Support Heart Health in Perimenopause
Even if you’re using HT, holistic practices are essential for maintaining a healthy heart. For women who cannot or choose not to use HT, these strategies become even more important. Here are five ways to care for your heart:
1. Exercise Regularly
Physical activity is one of the most effective ways to support your heart.
Cardio workouts: Activities like walking, jogging, or dancing improve cardiovascular endurance.
Strength training: Lifting weights helps maintain muscle mass and strengthens bones, which is crucial during perimenopause.
At our Empowerment Retreat, we incorporate strength training into daily routines to help women feel strong and confident in their bodies.
2. Eat a Heart-Healthy Diet
Your nutrition plays a significant role in supporting heart health.
Include Omega-3 fatty acids: Found in salmon, walnuts, and flaxseeds, they reduce inflammation.
Eat plenty of leafy greens: Rich in vitamins and minerals that support vascular health.
Add magnesium-rich foods: Pumpkin seeds, almonds, and dark chocolate can improve heart rate variability.
3. Manage Stress
Perimenopause often activates the sympathetic nervous system, making stress management essential.
Mindfulness practices: Meditation and journaling help lower cortisol levels.
Breathwork and yoga: These practices activate the parasympathetic nervous system, which calms the body.
At our Pause Retreat, we focus on restorative practices to help women manage stress and reconnect with themselves.
4. Prioritize Sleep
Sleep disturbances are common in perimenopause but critical for heart health.
Develop a consistent bedtime routine: Limit screens before bed and try relaxing rituals like a warm bath or herbal tea.
Optimize your sleep environment: Keep the room cool, dark, and quiet.
5. Spend Time in Nature
Nature is a powerful healer, offering both physical and emotional benefits.
Walking or hiking in green spaces reduces cortisol and boosts mood.
Outdoor activities combine movement with mindfulness, giving your heart a double benefit.
At our Path Retreat, we take women on beautiful hikes to connect with nature and experience its healing effects firsthand.
Your Heart, Your Journey
Perimenopause is a time of transition, but it’s also an opportunity to take proactive steps for your health. Whether through hormone therapy, holistic approaches, or a combination of both, you can empower yourself to navigate this phase with confidence and grace.
Personally, integrating HT with holistic practices has been the key to improving my heart health and overall well-being. By prioritizing exercise, eating a heart-healthy diet, managing stress, and connecting with nature, I’ve created a routine that supports not just my heart, but my entire body and mind.
If you’re ready to take the first step toward better heart health, our retreats provide the perfect environment to kickstart these habits. Surrounded by a community of supportive women, you’ll return home with the tools and confidence to care for your heart during perimenopause and beyond.
Incorporating Heart-Healthy Habits at Our Retreats
The Path: A Women’s Hiking Retreat
Immerse yourself in nature with scenic hikes designed to boost cardiovascular health and reduce stress.
The Empowerment: A Women’s Hormonal Wellness Journey
Focus on strength training and functional movement to build resilience and support your heart.
The Pause: A Women’s Restorative Wellness Retreat
Relax and reset with mindfulness practices, yoga, and strategies to calm your nervous system.
Each retreat is designed to help you create sustainable, heart-healthy habits in a nurturing, supportive environment.
Conclusion
Caring for your heart during perimenopause is about more than managing symptoms—it’s about honouring your body and building a foundation for long-term health. By incorporating hormone therapy, holistic practices, or both, you can take charge of your journey and embrace this new phase of life with strength and vitality.
With love,
Shaini
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