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Winter has come knocking on the door and before we know it, the cold winter months will be here. The severe cold accompanied by icy winds will restrict our movement and turn our lifestyle into a more sedentary one. Before that happens, it is important to make preparations to protect your health, especially the heart which is one of the most affected organs in winter. The winter months are associated with an increased risk of heart attack or myocardial infarction and sudden cardiac death. People who already have certain heart conditions must be more careful from monitoring their blood pressure, wearing warm clothes, staying indoors early in the morning and late at night, having a balanced diet to control their stress. (Also read | 9 Ways Yoga Can Increase Heart Function; Breathing Exercises, Meditation, and Poses That Can Help)
“As the seasons change and temperatures get colder in the northern parts of the country, it becomes important for us to protect our health against infections and conditions that come with these changes. One area that demands special attention is the heart, as in winter. According to the report of the World Health Organization (WHO), cardiovascular diseases cause a great burden in the world, causing a large number of deaths. management strategies, “Dr. Gagandeep S. Wander, Associate Director of the Heart Institute’s Interventional Cardiology, Medanta, Gurugram, says.
How winter can be harmful to your heart health
The cold months not only limit the choice of outdoor exercise but can also affect the blood vessels that narrow, which increases blood pressure and also increases the risk of sudden cardiac death.
Cold weather during the winter months significantly affects heart health. The drop in temperature can narrow blood vessels, leading to higher blood pressure and added strain on the heart. Additionally, colder weather can elevate heart rate and thicken blood, potentially heightening the chances of developing heart disease. Engaging in physical activity in chilly conditions also places greater stress on the cardiovascular system. To safeguard against these risks, especially for older individuals and those vulnerable to heart issues, it’s recommended to opt for indoor exercises during these months. Dr. Gagandeep highlights that colder temperatures are linked to heightened cardiac symptoms like angina and irregular heart rhythms, along with an increased risk of heart attacks and sudden cardiac death.
How to protect heart health during winter
Dr. Gangadeep recommends a few steps to boost heart health for the cold winter months:
1. Monitor blood pressure
Regular monitoring of blood pressure is important, especially during the winter months when factors such as cold weather and holiday-related stress can contribute to low values. Work with your healthcare provider to establish a follow-up regimen, as early detection of any abnormalities allows for timely intervention and management.
2. Adherence to medicine
Winter brings the risk of infection. Before the season starts, it is recommended to receive the flu and pneumonia vaccine to prevent chest infections. If any signs of infection appear, it is important to treat them immediately with appropriate antibiotics. Maintaining heart health in preparation for winter involves prioritizing proper adherence to heart medications, especially for people with heart disease.
3. Wear warm clothes
Wearing the right winter gear is essential for keeping your body warm throughout the season. Invest in warm jackets, hats, boots and gloves as they can help trap heat and keep you warm, reducing the chance of getting an infection and thus reducing the risk of heart problems.
4. Keep working indoors
Although outdoor exercise becomes difficult due to inclement weather, regular physical activity is important for heart health. It is recommended to switch indoor activities during cold weather. Maintaining a healthy weight and enhancing general cardiovascular function are made easier with regular exercise and physical activity.
5. Adopt a heart-healthy diet
Winter often brings the season of parties and holidays, and while it’s tempting to indulge in rich and calorie-dense food, it’s important to keep a balance. Focus on a heart-healthy diet that includes fruits, vegetables, whole grains, and lean protein. These foods are high in nutrients that help lower cholesterol and promote cardiovascular health. Additionally, be mindful of your salt intake, as too much salt can contribute to high blood pressure.
6. Stay hydrated
In colder climates, people may not feel as thirsty as they do in warmer months. However, staying hydrated is important for heart health. Drinking enough water helps maintain blood volume and viscosity, enabling the heart to pump more efficiently. Choose warm drinks such as herbal teas and soups to keep warm while ensuring proper hydration.
7. Manage stress
The winter months can bring extra stress, from vacation preparations to the challenges of navigating the cold weather. Chronic stress can negatively affect heart health, contributing to high blood pressure and a higher risk of heart disease. To enhance general well-being, include stress-reduction practices like yoga, deep breathing exercises, or meditation in your daily routine.
You can enhance your cardiovascular health by implementing these tactics: eating heart-healthy foods, exercising regularly, controlling your stress, drinking plenty of water, and keeping an eye on your blood pressure. not only in winter but also to lay the foundation for a healthy life throughout the year,” concludes Dr. Gagandeep.