palpitations lifestyle tips for patients

Overview

Palpitations are a feeling that your heart is racing, fluttering, skipping a beat, or pounding. You may feel them in your chest, throat, or neck. They usually last a few seconds or minutes, but can happen at any time.

Yes. Palpitations are very common and most people experience them at some point in life.

Palpitations can affect people of any age, including children and older adults. They are more often noticed in adults, especially during stressful periods or after stimulants.

Symptoms

Common symptoms

• Heart racing or pounding in the chest
• Skipping or fluttering beats
• Feeling the heart beat in the throat or neck
• A brief sensation of the heart pausing

Symptoms in children

• Mostly the same fluttering or racing feelings, often during exercise or fever
• Some children describe a 'funny' feeling in their chest that comes and goes
• Usually brief and harmless, but check with a doctor if it happens often

Symptoms in older adults

• Palpitations may come with dizziness or light-headedness
• Shortness of breath or chest discomfort may also occur
• More likely to be related to heart conditions, so a review is important

Causes

Main causes

• Stress and anxiety
• Caffeine, alcohol, or nicotine
• Lack of sleep or tiredness
• Dehydration or low blood sugar
• Fever or infection
• Pregnancy or hormonal changes
• Medicines (including some cold and asthma remedies) – always check the leaflet
• Underlying heart conditions (less common)

Risk factors

• Existing heart conditions, such as coronary artery disease or heart failure
• High blood pressure or an overactive thyroid
• Family history of heart rhythm problems
• Frequent use of stimulants like energy drinks
• High levels of stress or poor sleep

When to see a doctor

See a doctor urgently if:

• Go to urgent care or see a doctor the same day if palpitations come with dizziness, mild chest discomfort, or shortness of breath that is getting worse
• Also seek urgent advice if you have a heart condition and notice new or more frequent palpitations

Book a routine appointment if:

• Book a routine appointment if palpitations are frequent, bother you, or occur many times a week
• Mention any triggers you notice, such as after coffee, during stress, or after exercise

Diagnosis

Your doctor will ask you about your symptoms, when they happen, how long they last, and what you were doing at the time. They will also listen to your heart and check your pulse.

Tests that may be done

• Electrocardiogram (ECG) – stickers on your chest to record the heart's electrical activity
• Holter monitor – a small portable device you wear for 24 to 48 hours to record your heart continuously
• Event recorder – a device you wear for a longer period and press a button when you have symptoms
• Echocardiogram – an ultrasound of your heart to check its structure and function
• Blood tests – to check for anaemia, thyroid problems, or electrolyte imbalances

What to expect at your appointment

The tests are painless and usually done in an outpatient clinic. You may be asked to keep a symptom diary and press a button on the recorder when you feel palpitations. Results usually take a few days.

Treatment

Treatment depends on what is causing your palpitations. For many people, lifestyle changes and reassurance are enough. If an underlying condition is found, your doctor will recommend the best way to manage it.

Self-care at home

• Cut back or avoid caffeine, energy drinks, and alcohol
• Stop nicotine products, including smoking and vaping
• Try relaxation techniques like deep breathing or mindfulness
• Make sure you get enough sleep and rest
• Drink enough water throughout the day
• Eat regular balanced meals to avoid low blood sugar

Medical treatments

If palpitations are caused by a heart rhythm problem, treatment may include a medicine to help control your heart rate or rhythm. If they are caused by an overactive thyroid or anaemia, treating that condition usually improves the palpitations. Your doctor may also check your current medicines and adjust anything that could be a trigger. Always talk to your doctor before starting or stopping any treatment.

When is surgery considered?

Surgery is rarely needed. In some cases – for example, when a specific extra electrical pathway in the heart causes recurrent palpitations – a doctor may suggest a simple procedure called catheter ablation. This uses a thin tube to correct the abnormal signals. You will always be fully discussed before any procedure.

Living with this condition

Keep a simple diary of your palpitations: write the date, time, what you were doing, how long it lasted, and any symptoms. This helps you learn your triggers and gives your doctor useful information.

Lifestyle tips

• Keep a regular sleep schedule and avoid screens late at night
• Exercise at a level that feels comfortable; build up gradually if you are not used to it
• Limit caffeine to no more than 1–2 small cups a day, or cut it out entirely if you are sensitive
• Avoid heavy meals and eat more slowly if you notice palpitations after eating
• Manage stress with talking, journaling, or creative hobbies
• Wear light clothing and keep cool if hot weather seems to trigger them

Diet and exercise

A heart-healthy plate looks colourful: vegetables, fruits, wholegrains, lean protein, and healthy fats. Try to keep salt low and avoid very sugary drinks. For exercise, walking, swimming, and gentle cycling are safe for most people. Check with your doctor if you are not sure about what intensity is right for you.

Mental health and emotional wellbeing

Palpitations can make you feel anxious or worried, especially if they happen suddenly. Anxiety itself can be a trigger, so it can become a cycle. If you feel overwhelmed, frightened, or down, tell your doctor and consider speaking to a counsellor. If you are in crisis or feel you cannot keep yourself safe, contact your local mental health crisis service or go to the nearest emergency department.

Prevention

Many cases of palpitations can be prevented by avoiding known triggers and keeping your heart healthy. However, if they are linked to a heart condition, prevention focuses on controlling the underlying disease.

Vaccines

Staying up to date with recommended vaccines helps prevent infections that could cause fever and trigger palpitations.

Screening programmes

If you have a family history of heart rhythm problems or an existing heart condition, your doctor may suggest regular check-ups to monitor your heart.

Complications

If left untreated

• If an underlying heart rhythm problem is left untreated, it could increase your risk of fainting, falling, or even stroke.
• Rarely, sustained rapid rhythms can weaken the heart or lead to heart failure.
• Most palpitations do not cause harm, but checking with a doctor rules out serious causes.

Long-term outlook

For most people, palpitations are harmless and short-lived. With the right guidance, you can learn what your triggers are and manage them with confidence. If a heart condition is present, modern treatments are effective, and most people continue to live full, active lives.

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