How to Protect Your Heart in Winter
Content
How to protect your heart in winter?
Guess what- having a heat attack! This is something very common in winter. The Heart Association- researchers have found that the rate of heart diseaserelated deaths rises sharply between December 25 and January7. There is a combination of factors that increase the heart attack risk in winter:
Spasm Of Arteries: When a person gets exposed to cold weather, the
body’s automatic response is to narrow the blood vessels to the skin so that heat is retained. But for people who already have arteries filled with plaque, the narrowing of the blood vessels raises the risk that it will become blocked, triggering a heart attack. The problem is higher in India as we do not live in artificially regulated temperatures as in the West.
Increased blood pressure due to the narrowing leading to strain
on the heart: This has the effect of a double whammy- not only does the heart have to work harder but its blood supply is reduced. While this may be tolerated well by a normal heart, in a diseased heart it can precipitate an attack.
Thicker Blood: In cold weather, blood platelets appear to be more
active and stickier and, therefore, more likely to clot. In fact, even the levels of cholesterol rise during winter.
Holiday Feasting: People tend to eat and drink more and gain more
weight during the holiday season and winter months- all of which are hard on the ticker.
Unaccustomed Exercise: Every year on January1 millions of people
join gyms as part of their New Years resolution to get in shape, and many may over-exert them selves too soon. There is no doubt that exercise is good, but the exercise that the body is not prepared to handle is not good. Start an exercise regimen under the supervision of you doctor if you have heart disease risk factors. Beginning your new routine gradually is not only less taxing on our body, but also but also easier to stick to it.
Increased Stress Hormones: During the winter months, there is a
change in the ratio of light hours to dark hours, which causes an increase of stress hormones such as cortisol.
Snow Shovelling: Believe it or not, studies form Shimla show that
heart attack rates jump dramatically in the first few days after a major snowstorm, usually a result of snow shoveling. One of my patients- a PT teacher at a boarding school in Shimla- suffered a heart attack as he was showing his NCC students how to work in the snow. Shovelling snow or any physical strenuous activity makes the heart work harder and raises your blood pressure.
Stressful Season: Depression is not uncommon in winter. The holiday season for may people is a very stressful time due to family issues or financial pressure, causing anxiety, loneliness and depression and these are all linked to heart attacks. Seasonal affective disorder or SAD is caused by the lack of exposure to sunlight during winter months. by also lowers the levels of vitamin D (Which comes form sunlight falling on the skin)- this by itself has been linked heart attacks.
Less Daylight: Less of sunlight in winters not only adds to depression
Flu (Influenza): Winter also raises your chances of getting the flu
due to low humidity brought on by cold weather and indoor heating. A flu infection can cause blood pressure; stir up white blood cell activity and change C-reactive protein and fibrinogen levels in the blood- all bad news for your heart. Flu and other respiratory disease in winter cause inflammation, which in turn make the plaque less stable and may dislodge it, contributing to heart attacks. If you come down with the flu, a cold or a cough, ask your doctor before taking any over-the-counter decongestant. Those containing pseudoephedrine and phenylephrine can raise blood pressure, which can increase your chances of having a heart attack.
Delay in Seeking Treatment: The risk is higher during the holidays
because people commonly delay seeking treatment for symptoms during this time of the year. I vividly remember a polite elderly patient in Sydney who apologized profusely for having “ disturbed” me in holiday season with a heart attack. So, does this mean you have
to fear winter and huddle indoors all the time? Not at all! The message is not to be afraid of the winter but to know that winter is a period of increased risk and you have to look for ways to minimize that risk. So, during the winter, try to keep your heart healthy by keeping the following pointers in mind: Stick to your normal exercise plan. Avoid very early morning walks- wait for sunrise. Wear proper attire. Start Slow. Eat prudent diet, low in saturated fats and calories. Nuts and dry fruits can be taken in moderation if one is not over-weight. Avoid fatty, fried and non-vegetarian food. Avoid Tobacco, Coffee, Tea or Alcohol.
Stop and smell the roses.
Know and manage your blood pressure. “Let The Sunshine In” Sit in the Sun- this improves your levels of Vitamin-D. Take your medication as recommended. Don not postpone doctor’s visits.
Guess what- having a heat attack! This is something very common in winter. The Heart Association- researchers have found that the rate of heart diseaserelated deaths rises sharply between December 25 and January7. There is a combination of factors that increase the heart attack risk in winter:
Spasm Of Arteries: When a person gets exposed to cold weather, the
body’s automatic response is to narrow the blood vessels to the skin so that heat is retained. But for people who already have arteries filled with plaque, the narrowing of the blood vessels raises the risk that it will become blocked, triggering a heart attack. The problem is higher in India as we do not live in artificially regulated temperatures as in the West.
Increased blood pressure due to the narrowing leading to strain
on the heart: This has the effect of a double whammy- not only does the heart have to work harder but its blood supply is reduced. While this may be tolerated well by a normal heart, in a diseased heart it can precipitate an attack.
Thicker Blood: In cold weather, blood platelets appear to be more
active and stickier and, therefore, more likely to clot. In fact, even the levels of cholesterol rise during winter.
Holiday Feasting: People tend to eat and drink more and gain more
weight during the holiday season and winter months- all of which are hard on the ticker.
Unaccustomed Exercise: Every year on January1 millions of people
join gyms as part of their New Years resolution to get in shape, and many may over-exert them selves too soon. There is no doubt that exercise is good, but the exercise that the body is not prepared to handle is not good. Start an exercise regimen under the supervision of you doctor if you have heart disease risk factors. Beginning your new routine gradually is not only less taxing on our body, but also but also easier to stick to it.
Increased Stress Hormones: During the winter months, there is a
change in the ratio of light hours to dark hours, which causes an increase of stress hormones such as cortisol.
Snow Shovelling: Believe it or not, studies form Shimla show that
heart attack rates jump dramatically in the first few days after a major snowstorm, usually a result of snow shoveling. One of my patients- a PT teacher at a boarding school in Shimla- suffered a heart attack as he was showing his NCC students how to work in the snow. Shovelling snow or any physical strenuous activity makes the heart work harder and raises your blood pressure.
Stressful Season: Depression is not uncommon in winter. The holiday season for may people is a very stressful time due to family issues or financial pressure, causing anxiety, loneliness and depression and these are all linked to heart attacks. Seasonal affective disorder or SAD is caused by the lack of exposure to sunlight during winter months. by also lowers the levels of vitamin D (Which comes form sunlight falling on the skin)- this by itself has been linked heart attacks.
Less Daylight: Less of sunlight in winters not only adds to depression
Flu (Influenza): Winter also raises your chances of getting the flu
due to low humidity brought on by cold weather and indoor heating. A flu infection can cause blood pressure; stir up white blood cell activity and change C-reactive protein and fibrinogen levels in the blood- all bad news for your heart. Flu and other respiratory disease in winter cause inflammation, which in turn make the plaque less stable and may dislodge it, contributing to heart attacks. If you come down with the flu, a cold or a cough, ask your doctor before taking any over-the-counter decongestant. Those containing pseudoephedrine and phenylephrine can raise blood pressure, which can increase your chances of having a heart attack.
Delay in Seeking Treatment: The risk is higher during the holidays
because people commonly delay seeking treatment for symptoms during this time of the year. I vividly remember a polite elderly patient in Sydney who apologized profusely for having “ disturbed” me in holiday season with a heart attack. So, does this mean you have
to fear winter and huddle indoors all the time? Not at all! The message is not to be afraid of the winter but to know that winter is a period of increased risk and you have to look for ways to minimize that risk. So, during the winter, try to keep your heart healthy by keeping the following pointers in mind: Stick to your normal exercise plan. Avoid very early morning walks- wait for sunrise. Wear proper attire. Start Slow. Eat prudent diet, low in saturated fats and calories. Nuts and dry fruits can be taken in moderation if one is not over-weight. Avoid fatty, fried and non-vegetarian food. Avoid Tobacco, Coffee, Tea or Alcohol.
Stop and smell the roses.
Know and manage your blood pressure. “Let The Sunshine In” Sit in the Sun- this improves your levels of Vitamin-D. Take your medication as recommended. Don not postpone doctor’s visits.
