Image by Muzamil Hussain from Pixabay
February is Heart Month, and while we’re already well into the month, it’s never too late to bring attention to heart health. Our hearts work tirelessly for us, and yet many of us don’t think much about them until something feels off. I learned this the hard way when I first started experiencing perimenopause.
My Wake-Up Call: Perimenopause and Heart Health
When I first entered perimenopause, I started having heart palpitations, irregular heartbeats, and panic attacks that sent my heart rate skyrocketing. It was terrifying. I lost count of the number of times I rushed to the ER, convinced something was seriously wrong. After seeing a cardiologist and undergoing just about every cardiac test possible, I finally learned that my heart was structurally healthy. The culprit? A disruption in hormones.
Even though my heart was fine, the experience was a major wake-up call. It forced me to educate myself on heart health and make changes to support my cardiovascular system. What I learned is that taking care of your heart doesn’t have to be complicated. Small, consistent changes can make a huge difference.
Simple Ways to Support Your Heart Health
1. Move Your Body Daily
Exercise doesn’t have to mean hours at the gym. Walking, stretching, dancing in the kitchen—anything that gets your heart rate up is beneficial. Aim for at least 30 minutes of movement most days. Even short bursts of activity add up!
Image by Muzamil Hussain from Pixabay
2. Eat Heart-Friendly Foods
Incorporating heart-healthy foods into your diet is easier than you think. Focus on:
- Healthy fats like avocados, nuts, and olive oil
- Omega-3-rich foods like salmon, chia seeds, and flaxseeds
- Leafy greens such as spinach and kale
- Berries, which are packed with antioxidants
- Whole grains like oats and quinoa instead of processed carbs
3. Manage Stress Levels
Stress is a silent killer when it comes to heart health. I had to learn ways to manage stress when my panic attacks started. Breathing exercises, meditation, journaling, and even something as simple as stepping outside for fresh air can help regulate stress levels.
4. Stay Hydrated
Dehydration can make palpitations and high heart rates worse. Drinking enough water keeps your blood circulating properly and helps regulate blood pressure. I always make sure to carry a water bottle with me.
5. Prioritize Sleep
Lack of sleep can increase blood pressure and stress hormones, both of which negatively affect your heart. Aim for at least 7-9 hours of quality sleep each night. Creating a bedtime routine and limiting screen time before bed can make a big difference.
6. Limit Stimulants
Caffeine, alcohol, and excessive sugar can all contribute to irregular heart rhythms and spikes in blood pressure. After my own experiences with heart palpitations, I had to be mindful of how much caffeine I consumed. Cutting back helped regulate my heart rate and reduce anxiety.
7. Listen to Your Body
One of the biggest lessons I learned was to listen to my body. If something feels off, don’t ignore it. Whether it’s an irregular heartbeat, chest discomfort, or unexplained fatigue, seek medical advice. Early detection is key to preventing heart-related issues.
It’s Never Too Late to Start
Even though Heart Month is almost over, taking care of your heart should be a year-round priority. Whether you’re dealing with hormonal changes like I did or just looking for simple ways to support your cardiovascular health, small, intentional steps can go a long way. Your heart is with you for life—treat it well!
Lisa Crow contributed to this article. She is a true crime junkie and lifestyle blogger based in Waco, Texas. Lisa is the Head of Content at Gigi’s Ramblings and Southern Bred True Crime Junkie. She spends her free time traveling when she can and making memories with her large family which consists of six children and fifteen grandchildren.
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