Cold weather forces your heart to work harder. Learning how to protect your heart in winter can keep you safer through the cold months. This guide shares eight practical tips based on guidance from the American Heart Association. Heart foundations in the US and UK publish this advice every year.
Cold air narrows your blood vessels. As a result, your blood pressure rises and your heart pumps harder. That extra strain is why knowing how to protect your heart in winter matters so much. People with heart disease may even feel chest pain in the cold, which doctors call angina.
Winter also brings dry air and shorter days. Many people move less and eat heavier meals, which can raise cholesterol. In addition, holiday stress and rich food add more strain to the heart.
How to Protect Your Heart in Winter: Start by Staying Warm
Wear several layers of warm clothing when you go outside. In addition, cover your head and hands, since they lose heat fast. Layering traps warm air between the layers, which keeps you warmer than one thick coat. Avoid tight clothing that cuts off blood flow to your fingers and toes.
Warm up your body before you face the cold. For example, march in place or stretch gently indoors for five minutes. This easy routine prepares your heart for the chill. Then dress warmly and step out slowly into the cold air.
Avoid Sudden Heavy Exertion in the Cold
Never rush into heavy work in freezing air. Shoveling heavy snow, for instance, can strain your heart without warning. Push or sweep the snow instead of lifting and throwing it. Take breaks often, and stop at once if you feel chest pain or strange fatigue.
Save the heaviest tasks for later in the day, since cold morning air poses the highest risk. If you must clear snow, ask a family member to help you. Working together keeps the effort lighter for everyone.
How to Protect Your Heart in Winter: The Flu Vaccine and Your Medicines
Get your flu vaccine before winter arrives. The British Heart Foundation warns that flu can harm the heart muscle in people with heart disease. Their research review found the jab can cut the risk of a major heart event by 13 per cent. Ask your doctor which vaccine suits you best.
Keep taking your heart medicines exactly on schedule. Do not skip doses, even when you catch a cold. Set a daily alarm so you never miss a dose. Ask your pharmacist or doctor before you take cold remedies, since some can raise blood pressure.
Keep your blood pressure and cholesterol in check all winter. Cold air can raise blood pressure, so check it at home often. Moreover, our guide on why blood pressure rises in winter explains simple ways to control it. Eat balanced meals and keep walking through winter, since both help your heart.
Know the Warning Signs and Talk to Your Doctor
Learn the warning signs of a heart attack. They include chest discomfort, shortness of breath, cold sweat and lightheadedness. Call your local emergency number right away if these signs appear. Fast action can save your life, so never wait to see if the pain fades.
Never ignore new or strange symptoms in winter. Even mild chest pain deserves a prompt check. If you have heart disease, talk to your doctor about safe winter activity. Meanwhile, keep a list of your medicines handy for any emergency visit.
These simple habits show how to protect your heart in winter without changing your whole life. However, this article shares general information only. Talk to your doctor about your own heart risk. Small, steady habits protect your heart all season long. Share these tips with older relatives, who face the highest winter risk.
