It is that time of the year when the Dilli ki Sardi (Delhi’s cold) or the crisp morning air in the hills makes you want to cozy up indoors with a cup of hot chai. However, while you are enjoying the pleasant weather, your heart may actually be working overtime. Many people do not realise that the sudden drop in temperature significantly increases the risk of heart-related issues like heart attacks and strokes. Therefore, paying extra attention to your cardiovascular health during the cold months is extremely important. We will explore exactly why the risk increases and what simple steps you can take to keep your heart safe all winter long.
How Cold Weather Stresses Your Heart
When the temperatures fall, your body naturally tries to conserve heat and protect your vital organs. This survival mechanism is the primary reason for the increased strain on your heart.
Furthermore, cold weather causes the tiny blood vessels near your skin to constrict or narrow; doctors call this process vasoconstriction. This narrowing effect means that your heart has to pump much harder to push blood through the body. Consequently, this increased effort leads to a spike in your blood pressure, which is a major risk factor for heart attacks. Additionally, your body often releases stress hormones in response to the cold, making the heart beat faster and adding even more pressure to the cardiovascular system.
Moreover, winter often brings subtle changes that worsen heart health. For example, people tend to drink less water when it is cold, which can lead to dehydration. Dehydration can actually make your blood thicker and stickier, increasing the likelihood of dangerous blood clots. Similarly, simple infections like the common cold or flu, which are rampant in the winter season, create widespread inflammation in the body. This inflammation can destabilise pre-existing plaques in the arteries, therefore triggering a sudden cardiac event.
Simple Steps to Keep Your Heart Healthy
Protecting your heart in the cold does not require drastic lifestyle changes; instead, it means making a few smart, consistent choices. In contrast, managing your health with small adjustments can significantly lower your risk throughout the season.
Here are the most effective ways to safeguard your heart this winter:
- Dress in Warm Layers: This is perhaps the simplest and most effective step. Wear layers of woollens, especially covering your head, hands, and feet, since most body heat is lost through these areas. Keeping your body warm prevents the extreme vessel constriction that raises blood pressure.
- Monitor Your Blood Pressure: If you already have hypertension, check your blood pressure regularly—perhaps even more often than usual. Your readings might naturally be higher in the cold, therefore consult your doctor to manage any seasonal spikes effectively.
- Choose Smart Exercise: While being active is crucial, avoid sudden, strenuous outdoor activity, especially in the early morning cold. For example, doing intense gardening or pushing a heavy object outside is risky. Instead, opt for indoor activities like yoga, walking on a treadmill, or simply taking a brisk walk in a large, covered space like a mall in the afternoon sun.
- Stay Hydrated and Eat Well: Remember to drink enough fluids, even if you do not feel thirsty; warm drinks like herbal tea, kada, or warm water are excellent choices. Furthermore, focus on a diet rich in fruits, vegetables, and whole grains, like ragi and jowar, and try to limit the consumption of comfort foods high in saturated fats and sugar.
Finally, remember to always listen to your body. If you feel sudden chest discomfort, unexplained shortness of breath, or pain radiating to your jaw or arm, seek medical help immediately. Your health is your greatest wealth; therefore, take proactive steps now to enjoy the beautiful winter season safely.
