Winter and Your Heart: Understanding the Increased Risk of Cardiac Issues

Winter and Your Heart: Understanding the Increased Risk of Cardiac Issues

Have you ever wondered why winter is often considered dangerous for your heart? While the holidays bring joy, celebration, and togetherness, they also come with hidden risks that can harm your health. The colder months are filled with indulgences like fattening foods, alcohol, and stress, which can strain your heart and blood vessels.

Winter’s chilly temperatures further add to the risk. For every 1°C drop in temperature, the risk of a heart attack increases by 2%. Additionally, cold weather raises blood pressure by an average of 5 mmHg, which significantly increases the chances of heart attacks and strokes. Heart-related deaths are 26-36% higher in winter compared to summer, as the combination of lifestyle habits and cold weather takes a heavy toll on cardiovascular health. This rise in heart problems is also linked to fewer people seeking timely medical care, making winter a particularly critical time to prioritize heart health.

To understand the connection between winter and heart health, Dr. P.S Gautam, MBBS, MD, DM Cardiology (NIMS) Sr. Consultant and Interventional Cardiologist at MallareddyNarayana Hospitals, shares valuable insights on how to safeguard your heart during the colder months.

1. Why do colder temperatures lead to an increased risk of heart attacks and strokes in winter?

In winter, the cold weather causes blood vessels to constrict, which makes it harder for blood to flow. This increases the strain on the heart, as it has to work harder to pump blood. The cold also raises blood pressure, which is a major risk factor for heart attacks and strokes. Additionally, the cold weather can cause the heart rate to increase, putting further stress on the cardiovascular system. If you already have heart conditions, these effects can make the winter months more dangerous.

2. How can I protect my heart in the winter months?

Here are some helpful tips for keeping your heart safe during winter:

Dress Warmly: Layer up with hats, scarves, gloves, and warm clothing to protect your body from the cold. This helps prevent the narrowing of blood vessels, reducing strain on the heart.
Stay Active: Keep moving, but avoid strenuous outdoor exercises in the cold. Opt for indoor exercises like walking, yoga, or light aerobic exercises to stay fit without overworking your heart.
Monitor Your Blood Pressure: Cold weather can raise blood pressure, so it’s important to check your blood pressure regularly, especially if you have a history of hypertension.

Dr .P.S.Gautam 
MBBS,MD,DM Cardiology (NIMS)
Sr.Consultant & Interventional Cardiologist 
Malla Reddy Narayana Multispecialty Hospital
Suraram x Roads Jeedimetla Hyderabad


Eat Heart-Healthy Foods: Focus on a diet rich in fruits, vegetables, whole grains, and omega-3 fatty acids. These foods help maintain healthy blood pressure and cholesterol levels.
Limit Time Outdoors in Extreme Cold: Stay indoors when it’s freezing outside. If you must go out, dress warmly and limit your exposure to the cold.

3. Why Do Heart Attacks Spike in Winter? The Science Behind It

Winter increases the risk of heart attacks due to several factors. The cold causes blood vessels to narrow (vasoconstriction), raising blood pressure and making the heart work harder. Stress hormones like adrenaline are released more in the cold, further straining the heart. Additionally, colder temperatures can make blood thicker and more prone to forming clots, increasing the chances of a heart attack or stroke. Reduced physical activity and dehydration during winter also contribute to these risks. Staying warm, active, and hydrated can help reduce the chances of heart-related complications.

4. How does hypothermia affect the heart, particularly in older adults?

Hypothermia is especially dangerous for older adults, as their body’s ability to regulate temperature is often weakened by age or medical conditions like diabetes. The cold can cause the body’s temperature to drop below 95°F, leading to symptoms like confusion, shivering, and slowed heart rate. This can place significant stress on the heart and other organs. Older adults should avoid prolonged exposure to cold, wear warm clothing, and keep their homes heated to at least 68°F to reduce the risk of hypothermia.

5. What are some heart-healthy foods to eat during the winter months?

Winter offers many heart-healthy foods that can help maintain good cardiovascular health. Here are some to include in your diet:

Lean Protein: Choose lean meats like chicken or turkey, and fatty fish such as salmon or mackerel, which are rich in omega-3 fatty acids.
Plant-Based Protein: Include nuts, seeds, beans, and lentils in your meals for a heart-healthy protein source.
Healthy Fats: Use olive oil and eat avocados for healthy fats that support heart function.
Fruits and Vegetables: Incorporate winter vegetables like carrots, beets, and squash, as well as fruits like oranges and blueberries.
Whole Grains: Choose whole grains like quinoa, oats, and brown rice for added fiber.
Dark Chocolate: A small serving of dark chocolate with at least 70% cocoa can offer heart benefits.
Drinking water and staying hydrated is important too. Choose water over sugary drinks to maintain a healthy heart during the colder months.

6. What are the common symptoms of a winter heart attack? 

The most common symptom of a heart attack is severe chest pain, but other symptoms include:

Pain or discomfort in the jaw, neck, shoulders, back, or arms
Shortness of breath, especially when resting or doing light activity
Sweating a lot for no reason
Feeling unusually tired for no reason
Nausea or vomiting
Light-headedness or sudden dizziness
Rapid or irregular heartbeat
Heartburn or indigestion
Anxiety or a feeling of “impending doom”
Trouble sleeping (insomnia)

Cold weather can increase the risk of a heart attack because blood vessels constrict, making the heart work harder to maintain body temperature. Wind and improper dress can also cause the body to lose heat quickly, further straining the heart.

7. How can individuals with heart conditions safely exercise during winter? 

Individuals with heart conditions should consult a cardiologist before starting a winter workout. They should listen to their bodies and stop if they feel any discomfort, such as chest pain or dizziness.It’s best to avoid exercising outdoors in very cold or windy conditions. Extreme cold increases the risk of frostbite, hypothermia, and puts additional strain on the heart. If the weather is harsh, consider working out indoors.Start slowly and gradually increase the intensity. Cold weather can put extra strain on your heart, so begin with low-intensity exercises and work your way up to prevent sudden spikes in blood pressure.

8. What is Seasonal Affective Disorder (SAD) and how does it affect heart health? 

SAD is a type of depression that occurs seasonally, often during the colder months when there is less sunlight. It can lead to symptoms such as sadness, low energy, and irritability. While SAD itself isn’t directly linked to heart disease, it can contribute to unhealthy lifestyle choices like poor diet and lack of physical activity, which in turn can increase the risk of heart problems.

9. Can stress during the winter months worsen heart health? 

Yes, stress during the winter can negatively impact heart health. Stress triggers the release of stress hormones like cortisol, which can raise blood pressure and increase heart disease risk. Managing stress through relaxation techniques and physical activity can help reduce this risk and break the cycle.

10. Who is at higher risk for heart problems during the winter months? 

Individuals at higher risk include:

Those with pre-existing heart conditions (e.g., heart disease or previous heart attacks)
Older adults, whose heart and blood vessels may be less resilient
Diabetics, who have an increased cardiovascular risk
Individuals with high blood pressure or high cholesterol

 

10. What can individuals with heart disease do to stay safe in winter? 

They should be cautious about sudden exertion in cold weather and may need to dress warmly in layers to avoid rapid heat loss. Additionally, keeping up with regular exercise, maintaining a healthy diet, and following their doctor’s advice on medications are essential to protect heart health during the winter months.

11. Heart Health Myths and Facts: Debunking Common Beliefs About Winter Cardiac Care

Myth 1: Only people with heart disease need to worry about winter risks.
Fact: Even healthy individuals can face higher risks. Cold weather can spike blood pressure and reduce physical activity. Staying warm and active is good for everyone.

 

Myth 2: Flu vaccinations do not affect heart health.
Fact: Flu vaccines protect against respiratory infections, which can cause heart problems, especially for vulnerable people. Preventing the flu helps protect heart health.

 

Myth 3: Drinking alcohol in cold weather warms up the body.
Fact: Alcohol may make you feel warmer but actually lowers your core body temperature, increasing the risk of hypothermia. It can also raise blood pressure, harming your heart.

 

Myth 4: Winter doesn’t affect cholesterol levels.
Fact: Cold weather can increase bad cholesterol (LDL), especially if you're less active. Staying active and eating healthily helps keep cholesterol in check during winter.

 

Myth 5: Cold exposure can "strengthen" the heart.
Fact: Extreme cold can strain the heart, especially for those with existing heart issues. Cold-weather activities should be balanced with warmth and proper precautions.

Conclusion

Winter can pose risks to heart health, even for healthy individuals. Stay warm, active, and protect yourself from infections. For expert care, contact Mallareddy NarayanaHospital using this link to book an appointment with a specialist. Take care of your heart this winter!