If you’ve ever had the feeling that your heart skipped a beat, you’re certainly not alone…
Picture the scene: you’re out exercising or maybe you’re feeling a little stressed, or perhaps you’re just resting, and you suddenly feel your heartbeat becomes more noticeable. It might feel like a heart flutter, an irregular heartbeat or like it’s racing and beating very fast – if this is the case, you may be experiencing heart palpitations.
Here, we get to the heart of the matter, explaining the common causes of heart palpitations and what to do if you get them.
What are heart palpitations?
A heart palpitation is when you suddenly become aware of your heartbeat pounding or beating quicker than usual. They’re usually harmless but if you’re experiencing them on a regular basis or you have other symptoms, it’s important to seek medical help.
What do heart palpitations feel like?
Heart palpitations can happen anytime, even if you’re resting, and can last seconds, minutes or sometimes longer. You may also feel it in your chest, neck or throat.
When heart palpitations occur, they can feel uncomfortable and unusual. People who experience heart palpitations may feel like their heart is:
• Racing or beating very fast
• Pounding or thumping
• Skipping a beat
• Irregular or extra beats (ectopic beats)
• Fluttering
What’s considered a normal pulse rate?
Your pulse rate, also known as your heart rate, is the number of times your heart beats per minute. A normal resting heart rate should range between 60 and 100 beats per minute. It’s possible to measure your heart rate by feeling for the pulse in your neck or wrist, however it’s worth checking how to do this first.
Both your age and general health can affect your pulse rate, so what’s considered ‘normal’ will actually vary from person to person.
You can find out more on our Heart Health Hub.
What causes heart palpitations?
Heart conditions such as arrhythmia (an abnormal heart rhythm), heart failure and cardiomyopathy (a disease of the heart muscle) can cause heart palpitations, as well as some lifestyle factors, including:
• Daily stresses and feelings of anxiety – when we’re feeling stressed or anxious, our bodies can respond to this trigger by releasing the hormones cortisol and adrenaline, which can increase the heart rate
• Strenuous exercise – naturally, our heart rate increases when exercising, but sometimes palpitations can occur immediately after exercise
• Hormonal changes – this sometimes happens during pregnancy and the menopause
• Alcohol – drinking regularly, and to excess, can increase your risk of heart palpitations
• Caffeine – some people are more sensitive to caffeine than others, meaning it can increase their heart rate
• Smoking – the toxic chemicals in a cigarette can force your heart to work harder than it should, triggering an instant increase in heart rate
• Recreational drugs – certain drugs can put a strain on your heart, causing heart palpitations
• Lack of sleep
• Some medicines
• Other medical conditions such as anaemia, an infection or an overactive thyroid
In some cases, your GP may recommend an ECG (electrocardiogram) which checks your heart rhythm and electrical activity. This test is painless and involves having pads stuck to the skin whilst a machine checks the electrical signals coming from your heart.
If your ECG shows something abnormal, or your symptoms continue to bother you, you may need to have further tests or heart monitoring over a longer period to find the root cause.
When to see a doctor
It’s important to see your GP as soon as possible if you have heart palpitations and:
• They keep coming back
• They progressively get worse
• They last longer than a few minutes
• You have a heart condition
• You have a family history of heart problems
Call 999 or go straight to A&E if you have heart palpitations and any of the following symptoms:
• Chest pain
• Shortness of breath
• Feeling faint or fainting
If you’ve had these symptoms and they’ve now stopped, make an urgent appointment with your GP or call 111.
Can heart palpitations be treated?
As heart palpitations are often no cause for concern, they don’t usually require any treatment. However, treatment may be recommended if your test results show an underlying health condition.
The type of treatment depends on the type of condition. For example, if your palpitations are caused by a heart condition like arrythmia, your GP may recommend a medicine such as a beta blocker to stop or control the rate of an arrythmia. Your doctor, specialist or cardiologist (heart specialist) will be able to discuss treatment options with you.
Avoiding things that can trigger heart palpitations can also help, which we’ll get into next.
What can I do to help prevent heart palpitations?
If an underlying condition has been ruled out and your palpitations are related to lifestyle, you can help manage the symptoms yourself by making a few conscious lifestyle changes, such as:
Avoiding or limiting alcohol
The NHS recommends adults drink no more than 14 units of alcohol per week, spread across three days. If you do experience heart palpitations, it’s advised to avoid alcohol. If you’re wanting to re-think the way you drink, whether it’s going alcohol-free or cutting back a little, take a look at the stories of how four women quit drinking.
Cutting down the caffeine
Some people are more susceptible to heart palpitations when they drink caffeine. If this applies to you, it’s a good idea to limit your caffeine intake. You may want to consider decaffeinated tea and coffee or opt for naturally caffeine-free choices like herbal teas and sugar-free drinks, including water.
Keeping a logbook to record symptoms whilst exercising
If you find that doing exercise can trigger heart palpitations, this may naturally put you off doing it altogether, which is understandable. If this is the case, it’s best to seek advice from your GP. You may find it useful to keep a logbook of instances where you experience palpitations during or after exercise. This way, your GP can get a clearer picture of what’s going on.
Reducing & managing everyday stress
While it’s easier said than done, trying to manage everyday stress levels may help reduce heart palpitations. You may want to consider trying some breathing exercises, journaling or meditation, as well as talking to someone about any daily stresses you’re feeling. Take a look at our expert guide for more information on managing everyday stress, from practicing talking therapies to relaxation techniques.
Trying to quit smoking or using tobacco products
Quitting smoking can be beneficial for your overall health, as well as helping to reduce heart palpitations. We understand it can be challenging to quit, which is why the NHS Stop Smoking Service* is available in selected Boots stores. The service offers a structured programme to help you kick your cravings and support you on your smoke-free journey.
Avoid taking recreational drugs
As we mentioned above, taking recreational drugs can trigger heart palpitations, it can also lead to other serious health problems. Avoiding taking them altogether can benefit both your heart and overall health. You can speak to your GP for further support, if needed.
If after making lifestyle changes, you’re still experiencing heart palpitations or you’re concerned about your symptoms, speak to your GP.
