Happy Friday!
If your heart has been racing for no obvious reason—sitting still, lying in bed at 3 a.m., just existing—and you're in perimenopause or menopause, there's a decent chance hormones are behind it. Estrogen affects the nervous system and the heart's electrical rhythm, which is why palpitations can show up during this transition even when nothing else feels "wrong." Today, we're talking about what's happening, when to worry, and what helps.
We're also looking at how to build a wellness pantry that makes good choices easier on your busiest nights, the truth about yeast infections and iron (spoiler: cutting iron won't cure them), and why the future of gum health will focus more on keeping than killing bacteria.
As always, we share women’s health and wellness news that’s evidence-based and thoughtfully explained.
Wishing you good health and happiness!
Nicolle
Editor
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💗 MENOPAUSE
Why Is My Heart Racing? It Might Be Menopause.
You’re just sitting there reading a book, and suddenly your heart starts fluttering. Or you wake up at 3 a.m., and it’s beating harder than usual. It’s unsettling, and your brain immediately goes somewhere dramatic.
If you’re in perimenopause or menopause, hormone shifts may be the reason.
As estrogen rises and falls, and eventually declines, it affects the nervous system and the heart’s electrical rhythm. This is why some women notice palpitations (racing, pounding, or “flip-flopping” beats), a slightly higher resting heart rate, or even creeping blood pressure during this transition.
The reassuring part? These changes are common and often temporary.
That said, they shouldn’t be dismissed. If palpitations last more than a few minutes or come with chest pain, dizziness, or shortness of breath, it’s time to check in with your doctor. Otherwise, small shifts like getting better sleep, reducing caffeine and alcohol intake, staying hydrated, doing gentle cardio, and managing stress can help.
🍽️ WHAT’S ON YOUR PLATE?
The Wellness Pantry Reset
If you’re trying to eat better this spring, don’t start with willpower. Start with your pantry.
A well-stocked “wellness pantry” makes good choices easier on your busiest nights when cooking something elaborate is not happening.
Think in layers:
Morning boost: Matcha or a high-quality coffee you love. Greek yogurt. Protein cereal. Something that gives steady energy.
Quick proteins: Tinned salmon, high-protein pasta, canned beans, bone broth. These are your 10-minute dinner foundations.
Snack upgrades: Seed crackers, protein bars with simple ingredients, jerky, dried fruit.
Gut support: Prebiotic sodas, probiotic yogurt, fermented foods.
Insurance: A greens powder or protein powder can help fill gaps, but they’re supplements, not substitutes for actual plants.
This helps lower the barrier between you and a nourishing meal. No takeout necessary.
🦋 NOT NECESSARILY
Yeast Infections & Iron Confusion
If you’ve ever Googled “yeast infection diet,” you’ve probably gone down a rabbit hole on iron, sugar, fruit, bread, kombucha—basically all the foods that are considered joyful.
Here’s the 411 from the experts:
Yeast infections are caused by an overgrowth of Candida, a fungus that already lives in your body. It’s usually kept in check by healthy bacteria and your immune system until something throws that balance off (antibiotics, stress, hormones, immune shifts).
You may have heard that iron feeds yeast. That’s partly true, as yeast does need iron to grow. But here’s the twist: it can adapt to both low and high iron levels. So cutting iron from your diet is not the magic fix the internet sometimes promises.
And please don’t restrict iron unless your doctor tells you to. Low iron can cause fatigue, weakness, and a feeling of being tired in a completely different way.
What really helps? Less added sugar, more protein, plenty of water, and gut support. And always talk to your provider before experimenting with supplements.
🍎 APPLE OF THE DAY
The Future of Gum Health Isn’t “Kill Everything”
I don’t know about you, but I was raised with the idea that the best oral care meant destroying the bacteria on my teeth and in my mouth. We used the strongest mouthwashes that burned a little and hopefully killed it all.
But it turns out you don’t want to burn your mouth with antiseptic mouthwashes. Your mouth contains more than 700 species of bacteria, and most of them are helpful. The real troublemaker behind periodontitis (advanced gum disease) is a specific pathogen: Porphyromonas gingivalis.
New research out of Germany describes a compound that doesn’t wipe out the entire oral microbiome. Instead, it selectively inhibits harmful bacteria, allowing beneficial microbes to repopulate and restore balance.
Traditional antiseptic mouthwashes kill both good and bad bacteria. When the microbiome rebuilds, pathogens often return more quickly because inflamed gums favor them, and this cycle can continue.
The new approach aims to break that pattern by working with the microbiome instead of against it.
Try This
You don’t need cutting-edge biotech toothpaste (yet). But you can:
• Avoid daily use of harsh antiseptic mouthwashes unless medically directed
• Prioritize gentle brushing and flossing to reduce inflammation
• Ask your dentist about periodontal risk if you have diabetes, heart disease, or chronic inflammation
• Think of your mouth as an ecosystem, not a battlefield
Women’s health headlines you might have missed…
Perimenopause anxiety and insomnia remain widely underdiscussed, survey finds.
Your multivitamin might need breakfast more than you do.
Not every “toxic” skincare ingredient deserves the internet outrage.
Your grocery store strawberries aren’t bland by accident.
The same drug used for weight loss may also curb alcohol cravings.
Researchers say a sizable portion of breast cancer cases may be preventable.
Don’t forget to share The Women’s Wellness Digest this month for a chance to win wellness gift cards! Click your personal referral link below! More info on the referral program is available here.