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How to Keep Your Heart Healthy During Winter
For your heart, winter might be awful! Winter has its allure, but it is also the season to be extra cautious when it comes to managing chronic health diseases like heart disease and diabetes.
Our hearts must work exceedingly hard to pump oxygen into our bodies to keep us warm. Cold weather causes the arteries to contract, reducing blood and oxygen flow to the heart and increasing the risk of blood clots, which can lead to stroke or heart attack. Winter requires you to take care of your heart, which you can do by making healthy lifestyle modifications.
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Get A Second OpinionHeart Attacks Are Common in Winter
- The blood vessels constrict as a result of the cold. This causes high blood pressure and is known as vasoconstriction or the narrowing of blood vessels by small muscles in their walls.
- The development of blood clots in the coronary arteries causes heart attacks.
- During the winter, levels of fibrinogen in our body rise.
- The platelet count also increases. As a result, blood clots may form, which may trigger a heart attack.
- The heart has to work harder to maintain a healthy body temperature when it's cold outside.
- Winter winds can make things more challenging because they help the body lose heat more quickly.
- If the body temperature drops below 95 degrees, hypothermia could cause damage to the heart muscles.
Early Warning Signs of a Heart Attack
The most common warning symptom of a heart attack is acute (severe) chest pain. Other signs of a heart attack include:
- Shortness of breath
- Vomiting or nausea
- Dizziness
- Cold sweat
- Back pain, numbness, or tingling in the jaw, neck, or shoulders
- Sudden fatigue
- Sensation of heartburn
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Book an AppointmentTips to Keep Your Heart Healthy This Winter?
Follow the preventive measures given below to stay away from any heart diseases during the winter season.
Keep Blood Pressure in Check
A reading of 140/90 mmHg or higher is excessively high. The heart, arteries, and kidneys are less overloaded when blood pressure is within normal limits. One can use devices to check blood pressure. The devices are like;
- Aneroid monitor
- Digital monitor
- Smartwatch with a blood pressure monitor
- Wearable technology
Maintain Blood Sugar Levels
The heart, kidneys, eyes, and nerves might become affected over time due to high blood sugar levels. One must consult the doctor for a heart health checkup if they are 45 years of age or older.
A person with diabetes and cardiovascular disease should use a glucometer to monitor their blood sugar levels. Sweets should be consumed in moderation and not in large quantities.
Check Pulse Rate
Because it provides a real-time perspective of how the heart muscles are functioning, measuring heart rate is a simple method for evaluating overall health. A problem could be indicated by an abnormally high or low resting heart rate.
Avoid Too Much Salt
- It's critical to realize that salt intake needs to be restricted.
- We all tend to eat foods heavy in salt throughout the year.
- We must limit our salt intake if we want to keep our blood pressure under control.
Say No to Alcohol and Tobacco
- One must limit the amount of alcohol and tobacco intake.
- Alcohol and tobacco contribute to various health complications, including heart arrhythmia.
- It can majorly affect the heart more during winter.
Be Active
- Exercise helps maintain normal blood pressure, cholesterol levels, and body weight.
- For best results, do weekly exercises, try exercising at a moderate intensity.
- One can also choose to go for a 30-minute stroll every day. This will lower the chances of having heart disease.
Intake of Vitamin D Supplements
- Adults should aim to get at least 600 IU of vitamin D daily through diet or supplements for heart health, especially in winter.
- Vitamin D supplements taken by people who suffered from heart failure were linked to better cardiac function.
Heart Health Foods
- Fruits
- Vegetables
- Whole grains
- Lean proteins
- Nuts
- Seeds
- Legumes
Heart Health Test
Find the list of tests that are conducted by the doctors in order to find heart-related issues.
- Blood Pressure Measurement: Screens for hypertension, a significant risk factor for heart disease.
- Cholesterol Levels: This test assesses total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol, and triglycerides to evaluate the lipid profile.
- Blood Glucose Testing: Screens for diabetes or prediabetes, conditions that increase the risk of heart disease.
- Body Mass Index (BMI): This measures weight relative to height to evaluate obesity, which is associated with heart issues.
- Electrocardiogram (ECG or EKG): Records the heart's electrical activity to detect irregularities or signs of heart disease.
- Stress Test: Evaluates the heart's response to physical exertion to detect coronary artery disease.
- C-reactive Protein (CRP) Test: This test measures inflammation levels in the body, which can indicate the risk of heart disease.
- Lifestyle and Risk Factor Assessment: This assessment assesses smoking, diet, physical activity, and family history to identify modifiable risk factors for heart disease.
Conclusion
Keep these measures in mind if you want to have a healthy heart throughout the winter and beyond. In addition, if you are concerned about how to approach the coming season, you may always consult the doctor. Remember that maintaining a healthy mindset and a stress-free lifestyle is always advised for a healthy heart.
Frequently Asked Questions
Cold weather can constrict blood vessels and increase blood pressure, putting extra strain on the heart. Additionally, shoveling snow or sudden exertion in cold temperatures can trigger heart attacks in susceptible individuals.
Individuals with existing heart conditions, hypertension, diabetes, or those who are elderly are at higher risk. People who are not accustomed to cold weather or sudden temperature changes may also be vulnerable.
Chest pain or discomfort, nausea, lightheadedness, cold chills, and pain in the neck, jaw, back, or arms are some of the symptoms. Getting medical help as soon as these symptoms appear is essential.
Dress warmly in layers, especially covering extremities, and limit time outdoors in extreme cold. Avoid sudden exertion and take breaks during outdoor activities. Keep homes adequately heated and be cautious when using heating devices.
Keep up a balanced diet low in sodium and saturated fats, engage in indoor physical activity, learn how to successfully handle stress, and take your prescriptions as directed. Avoid drinking too much alcohol and stay hydrated.
Yes, warming up gradually and stretching before physical exertion in cold weather helps prepare the cardiovascular system and reduce the strain on the heart.
Yes, respiratory infections like the flu can increase the risk of heart attacks due to inflammation and added stress on the heart. Getting vaccinated against flu and maintaining excellent hygiene can help prevent infections.
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