Irregular pulse in your 30s? Causes and symptoms of Arrhythmia, and when to seek help

Causes of arrhythmia: Factors like blocked arteries, chronic stress, high blood pressure, sleep apnea, excessive alcohol or caffeine, and even thyroid issues can all trigger arrhythmias in younger adults (Image: Canva)

When your heart skips a beat, it can be unsettling, especially when you're still in your 30s and otherwise fit and healthy. Often, many people dismiss these changes as stress, caffeine, or lack of sleep. However, health experts are warning that this could be your heart giving you an early red flag. With rising cases of arrhythmias among younger adults, understanding why your pulse feels irregular has never been more important.

"You may look healthy on the outside, yet your heart may be under silent stress,” says Dr Bhupendra Singh, Consultant, Cardiology, Manipal Hospital, Ghaziabad. “As lifestyle-linked heart conditions are now being reported in people even under 40, ignoring changes in your heart rhythm can be risky,” he says.

According to research in the Journal of the American College of Cardiology, cases of atrial fibrillation, a common type of arrhythmia, have increased by nearly 30 percent over the last two decades in younger adults. Long work hours, poor sleep, and sedentary habits are often to blame for this silent but serious trend.

Also read | Never ignore these 7 clear symptoms of irregular heartbeat

Arrhythmia, or irregular heartbeat, says Dr Singh, occurs when the heart’s electrical signals misfire, causing the heart to beat too fast, too slow, or inconsistently. “This can lead to a range of symptoms from minor discomfort to life-threatening situations. While some cases are harmless, others need urgent medical evaluation and treatment. Factors like blocked arteries, chronic stress, high blood pressure, sleep apnea, excessive alcohol or caffeine, and even thyroid issues can all trigger arrhythmias in younger adults,” he adds.

Dr Singh shares 7 hidden reasons why your heart rhythm feels off in your 30s:

• Ignoring stress levels: Persistent emotional stress increases cortisol, which disrupts heart rate signals, raising the chances of developing an irregular pulse or occasional skipped beats.

• Too much caffeine: Having too many cups of coffee, energy drinks, or colas in a day can overstimulate the heart and cause noticeable palpitations or heart fluttering episodes.

• Alcohol consumption: Excessive alcohol can temporarily impair heart rhythm, causing what doctors call ‘holiday heart syndrome’ even in healthy young people.

• Thyroid function: Both hyperthyroidism and hypothyroidism interfere with the heart’s electrical system, causing either fast, pounding beats or unusually slow pulse rates.

• Poor sleep schedule: Irregular or poor-quality sleep linked with conditions like sleep apnea can place strain on the heart, leading to morning palpitations or shortness of breath.

• Rising pressure issues: High blood pressure forces the heart to work harder, increasing the risk of arrhythmias over time, especially if left unchecked for years.

• Digital overload: Late-night screen time and constant phone scrolling can heighten anxiety levels, which may trigger heart palpitations or anxiety-induced irregular heartbeats.