Protect Your Heart During Extreme Cold

With extreme cold weather, significant challenges can arise – especially for those with existing heart conditions.

With winter conditions and the potential for below-zero morning temperatures, “it’s critical to be vigilant about heart health,” said Stephen Cook, MD, FACC, a cardiologist with Franciscan Physician Network Indiana Heart Physicians.

How Does Extreme Cold Weather Affect The Heart?

“We typically think of winter as a time that can increase our risk of heart attacks and heart disease,” Dr. Cook said. “The combination of holiday stress, anxiety and flu-like illnesses elevates this risk, creating a dangerous environment for heart health.”

“Cold weather can increase the oxygen demand on your heart muscle, especially during activities like walking or shoveling snow,” said Dr. Cook. “This increased demand, combined with the natural narrowing of blood vessels in cold conditions, significantly raises the risk of heart issues.” It’s essential for individuals, especially those with heart disease, to recognize these increased demands and modify their activities.

How Can I Safely Exercise In Cold Weather?

If you have a heart condition and choose to participate in physical activities during dangerous winter weather, do so with extreme caution. Dr. Cook offered these tips:

Dress Appropriately For The Cold

Dress for the cold weather. Avoid cotton t-shirts that can create a damp environment when you sweat. Instead, wear sports performance t-shirts that wick away sweat, followed by a layer of fleece or a warm sweater to keep you warm while exercising outside. Make sure to always wear a hat, gloves and either a mask or a scarf.

“Dressing to avoid getting cold and damp will reduce the risk of hypothermia, a condition especially dangerous for individuals with heart disease,” said Dr. Cook.

Take Regular Breaks And Listen To Your Body

Whether you’re exercising or shoveling snow, it’s important to maintain a slow and steady pace.

“Taking regular breaks helps manage exertion. Listen to how your body feels,” said Dr. Cook. “Overexertion is different for everyone, so pay attention to how you feel.”  Cold weather can be very taxing on the heart.

Stay Hydrated And Avoid Alcohol

Always keep your body hydrated by drinking plenty of water.

“Avoid alcohol since it can give a false sense of warmth, and many of us can underestimate the symptoms attributed to heart disease while we’re exercising or shoveling snow,” said Dr. Cook. Alcohol also acts as a diuretic, which can dehydrate the body.

Be Mindful Of Symptoms

Pay attention to any symptoms of chest pain or shortness of breath while engaging in physical activities. Symptoms can develop quickly, so make sure you are not “working through your pain.”

What Are The Symptoms Of A Heart Attack?

Understanding the signs of a heart attack can save lives.

“It’s important to recognize signs and symptoms of a heart attack when you shovel snow or exercise outside,” Dr. Cook said. Here are some key symptoms to watch for:

• Chest pain
• Dizziness
• Lightheadedness
• Nausea
• Shortness of breath
• Sweatiness
• Vomiting

If you experience any of these symptoms, act quickly. “If you have sudden chest pain, call 9-1-1. Timing is critical,” Dr. Cook said. Regular check-ups are also important, especially for those with existing heart conditions.

Protect Your Heart During The Winter Months

It’s essential for everyone, especially if you have a pre-existing heart condition, to take proactive steps to protect your heart. You can take several steps to keep your heart strong and healthy, including:

• Get vaccinated against the flu. Vaccination significantly reduces the risk of heart complications from flu-related illnesses.
• Make lifestyle changes to help cope with winter stress and the shorter days and longer nights. These changes can include adjusting your diet, getting enough sleep and finding indoor activities that keep you physically active and mentally engaged.
• Use stress management techniques to help you get through the colder months. These techniques can include mindfulness or meditation practices, indoor relaxation activities and making sure you stay socially connected and not isolated.

This winter, take extra care of your heart. Stay informed, be proactive and remember, your heart health is paramount, regardless of the weather conditions outside.