When the weather gets colder, a lot of people get ready for colds, the flu, or changes in their mood that happen at this time of year. Your heart is another health issue that needs just as much attention in the winter. Cold weather can put extra strain on the heart and blood vessels, so this is a very important time to pay more attention to heart health, especially for people who already have high blood pressure, heart disease, or diabetes.
How Cold Weather Affects the Heart
Your body reacts right away when you go outside into the cold air. To keep the body warm, blood vessels get smaller, which makes blood pressure go up. This makes the heart work harder to move blood through vessels that are too tight. This extra stress can raise the risk of heart attacks and strokes in people who already have heart problems.
Cold air can also make it harder to breathe, especially for people who already have breathing problems. This combination—narrowed blood vessels and less oxygen getting to the heart—makes the heart pump faster, which puts more stress on the cardiovascular system.
Things You Should Know About Seasonal Risks
Researchers have found that heart attacks and other cardiovascular events are more likely to happen in the winter. Some contributing factors are:
Higher blood pressure: When it’s cold outside, the body tightens arteries to keep heat in, which can cause blood pressure to go up.
Less exercise: Shorter days and icy weather make it less likely that people will exercise outside, which means they are less active overall.
Holiday habits: The holidays often bring more rich foods, more salt, more alcohol, and more stress, all of which can be bad for the heart.
Respiratory illnesses: Flu and other infections that are common in the winter can make the heart work harder, especially in people who already have heart problems.
Who Is Most Likely to Get It?
Cold weather can be bad for everyone, but some groups should be extra careful:
-People who have heart disease or have had a heart attack in the past
-People over 65
-People who have high cholesterol or high blood pressure
-People who smoke
-People who are overweight or have diabetes
If you fit into one of these groups, it’s even more important to take steps to protect yourself during the winter.
Practical Steps to Protect Your Heart in Winter
The good news is that small, thoughtful changes can make a big difference in keeping your heart safe during the winter. Here are some useful things you can do:
Put on layers of clothing: Keeping your body warm can help stop the blood vessels from tightening up when it’s cold. It’s especially important to wear gloves, hats, and scarves because a lot of heat escapes through the hands and feet.
Warm up slowly: If you’re going to work out or shovel snow, give your muscles time to warm up and get used to the activity. It can be bad for the heart to suddenly work hard in cold air.
Stay active inside: If the sidewalks are too icy to walk on, do your workouts, stretches, or go to the gym at home. For heart health, it’s important to keep moving all the time.
Limit your salt intake: Comfort foods and holiday meals are often high in sodium, which can raise blood pressure. Choose meals that are balanced and include lean protein, vegetables, and whole grains.
Take care of your stress: The holiday rush and seasonal stress can be very hard on your heart. Meditation, deep breathing, or even short walks are some ways to keep stress in check.
Stay aware of alcohol consumption: A warm drink might sound good, but too much alcohol can raise blood pressure and put stress on the heart. It’s best to be moderate.
Don’t skip your medications: The cold months and your busy schedule shouldn’t get in the way of your treatment plan. Take your medications as directed and see your doctor as scheduled.
Be aware of the warning signs: You should never ignore chest pain, shortness of breath, dizziness, or unusual tiredness. Get medical help right away if you see these signs.
What Preventive Care Does
Preventive care is a big part of keeping your heart healthy all year long, in addition to making changes to your lifestyle. Regular checkups, blood pressure tests, and cholesterol checks can help find problems early on, before they become emergencies. Winter is a great time to make appointments, go over your medications, and talk about your heart health goals for the coming year.
Last Thoughts
Cold weather doesn’t always mean a higher risk of heart problems, but it does mean you need to be more aware and take care of yourself. You can help your heart through the winter by dressing warmly, staying active, eating mindfully, and putting your health first.
Dr. Barbara R. Edwards, a practicing internist at Penn Medicine Princeton Health, has over two decades of expertise in healthcare. As the Academic Director for the Ambulatory Residency Program, she is dedicated to fostering comprehensive, patient-centered care.