Cardiovascular Health in the Winter Months: Tips for Canadians 

In winter, the main and most common health risk that an individual can encounter is cold weather. Many people only consider the most extreme danger that is posed by cold weather which are frostbite and hypothermia. However, the drop in temperature can affect the health of an individual, especially their cardiovascular health in ways that they may not expect. When the temperature drops, the human body will adjust to hold on to the core heat to stay warm. This adjustment can be harder for people with heart conditions. Prioritizing cardiovascular health in the winter months is especially important for temperate regions like Canada. 

The heart needs to adjust to keep the body warm as the cold takes away the body heat. The blood vessels will narrow so that the heart will focus the blood on the brain and other major organs. This is especially concerning if the individual already has plaque buildup in their blood vessels. If the cold shrinks a blood vessel which already has a partial plaque buildup, it is more likely that blood will not get to the organs like the heart and the rest of the body, which puts the individual at risk of a heart attack. Cold temperatures can also lead to the following:

• Increase in the heart rate,
• Increase in blood pressure,
• The increase in the workload of the heart,
• Thickening of the blood, which can lead to clotting in the worst-case scenario. This can increase the risk of heart attacks and strokes.

During winter months, it is more likely that an individual will prefer to snuggle under a blanket on the couch rather than take long winter walks. They are also more likely to eat fatty comfort food and drink more alcoholic beverages. In the absence of moderation, these choices do not mean well for the health of the heart and the cardiovascular system. The combination of these can lead to unhealthy weight and blood pressure increases, and the build-up of cholesterol. All of which can predispose an individual to heart attacks and heart diseases.

Are there any winter activities that can increase the risk of heart attacks?

While it is not recommended that an individual should be indoors all the time and even exercise indoors as well, it is also important that they pay attention to their bodies when they are doing winter outdoor activities. The activities that put a strain on the heart like skiing, skating, sledging or even snow shovelling which has been linked to a lot of winter heart attacks. Snow shovelling done by people who are not used to lifting and throwing a lot of weight around makes shovelling a big challenge for most hearts. 

In addition, the cold weather reduces the blood flow and makes it more difficult for the heart to pump blood throughout the body, and especially to the heart. This will mean that the heart is deprived of the nutrient-rich blood and oxygen it needs, while also being under strain, and the risk of heart attack increases. This is why it is important to be careful when they are engaging in any winter activity like snow shovelling, especially if they have heart disease or any of the top risk factors for heart attack like high cholesterol, high blood pressure and smoking.

How to lower the chance of having a heart attack in wintertime

Some of the tips on how to stay healthy and active during the cold winter months include:

• Dress in layers – It is crucial to dress for the weather when going outdoors and according to the activity that is going to be done. Dressing in layers allows for the removal of those layers as the level of activity increases. Removing the layers prevents overheating and will enable the individual to cool down.

• Ease into outdoor exercises – It is important to start slowly when exercising in winter weather so that the body can adjust to operating in the cold.

• Limit caffeine and alcohol – It is essential to pay attention to the level of consumption of these drinks as they can increase blood pressure.
• Quit smoking – Tobacco products can increase blood pressure and cause the buildup of plaque. Stopping it completely is one of the best things an individual can do for their health.
• Limit shovelling – It is crucial, especially for people with heart issues to limit or stop the hard labour that is shovelling snow. They should consider buying a snow blower, especially if they have very long driveways. But if they must shovel, they should do it before the snow piles up, and they should do it slowly, in shorter sessions.
• Delegate responsibilities – If it is possible, hire someone to take over the activities. It is an excellent idea to delegate these strenuous activities, especially if the individual has a heart condition, is not usually active, or they already had a heart attack.
• Take water breaks – People should take frequent breaks when exercising or working. They should also endeavour to stay hydrated because dehydration makes it harder for the body to stay warm, which also makes it easier for blood clots to happen.
• Eat a healthy diet – People should be careful of what they eat and drink during winter, focusing more on foods that are healthier and lower cholesterol levels and blood pressure.
• Be extra careful, especially for those with a known heart condition – It is known that cold weather and heart conditions are not a good combination. People with heart conditions or who already have had previous heart attacks may want to ease up. Close consultation with their primary healthcare provider can help them properly prepare for the winter months and help them gain confidence when it comes to heart-healthy exercise and activities.
• Keep up on routine preventative care – This is very important as it can help protect the individual from the rampant sicknesses that fly around during winter. From flu shots to annual checkups, preventative care can help keep the individual healthier and help catch potential illnesses earlier when they are easier to handle.