Winters can be stressful for people with pre-existing comorbidities like cardiovascular problems, joint pain, asthma, etc.
The cold weather makes us super cozy and lazy and we don’t want to get out of bed. Currently, Delhi-NCR is facing severe cold weather with temperatures dipping to 3 degrees. This is the season in which physical activity is reduced, fluid intake is lower and people indulge in heavy and salty foods. It is also the time when pre-existing problems, such as heart and lung problems, tend to exacerbate. As temperatures drop, the body undergoes physiological changes that can overload the heart. Here are seven daily tips to help prevent heart attacks during the cold winter months.
7 ways to prevent heart problems in winter
- Dress in layers: Wearing multiple layers of clothing helps trap body heat and maintain a stable core temperature. Don’t forget to wear warm hats, gloves and socks, as a significant amount of body heat is lost through the head and extremities. Proper clothing can prevent cold-induced stress on the heart.
- Stay active indoors: While outdoor exercises may be limited in subfreezing temperatures, it’s crucial to find ways to stay active indoors. Do activities like yoga, aerobics, or even housework to keep your heart rate up.
- Control blood pressure and cholesterol: Cold weather can affect blood pressure and cholesterol levels, increasing the risk of heart-related problems. Monitor these vital signs periodically, especially if you have a history of heart disease. Consult your healthcare provider for a personalized plan to manage your blood pressure and cholesterol, making sure they stay within healthy ranges.
- Eat a heart-healthy diet: A balanced diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats can strengthen the heart. During the winter, focus on seasonal produce and incorporate foods rich in omega-3 fatty acids, such as fish, walnuts, and flax seeds, which can reduce inflammation. Additionally, staying hydrated is essential, as people often forget to drink enough water when it’s cold.
- Limit stress: The winter months can be stressful due to holiday pressures and seasonal affective disorder (SAD). Finding ways to manage stress is crucial for heart health. Practice relaxation techniques such as deep breathing, meditation, or mindfulness. Engaging in hobbies and spending time with loved ones can also relieve stress and improve overall mental well-being.
- Avoid overexertion: Cold weather can make physical exertion more taxing on the heart. If you need to shovel snow or perform other physically demanding tasks, take frequent breaks and avoid overexerting yourself. Listen to your body and stop if you feel any discomfort or unusual symptoms.
Taking proactive steps to protect your heart during freezing weather is essential to reducing your risk of heart attacks. Always consult with a healthcare professional for personalized advice and support in managing your heart health.
