How Cold Weather Affects Heart Health

How Cold Weather Affects Heart Health

For people residing in Singapore, the cool breeze that comes with visiting cold countries can be both refreshing and exhilarating. Whether you’re flying for a winter holiday or visiting Christmas markets, experiencing freezing temperatures can be a delightful change from Singapore’s warm and humid climate. However, while cold weather may seem harmless, it can pose risks to heart health. Do be cautious when travelling overseas, especially during winter, especially if you have an underlying heart condition (1).

In this article, we will explore how cold weather impacts your heart and circulatory system, how you can protect yourself, and why it’s essential to take heart health seriously when travelling to colder regions.

Increased Blood Pressure and Heart Rate

In colder weather, several physiological changes occur that can strain the heart. Even a slight drop in temperature can lead to changes in blood pressure, heart rate, and overall cardiovascular health (2).

When temperatures drop, the body responds by narrowing blood vessels, a process known as vasoconstriction. This helps to preserve core body heat but also increases the resistance the heart has to overcome to pump blood. Consequently, blood pressure rises. For individuals with pre-existing heart conditions, this added strain can lead to an increased risk of heart attack and stroke.  

Impact of Seasonal Behaviour Changes

When travelling overseas in the cooler months, lifestyle changes can also affect heart health. Singaporeans may tend to stay indoors more, which can reduce physical activity levels. Additionally, the holiday season often brings dietary indulgences and increased alcohol consumption, both of which can negatively impact heart health.

1. Reduced Physical Activity

Staying indoors more often may lead to a decrease in physical activity, which is vital for maintaining cardiovascular health. Regular exercise helps to manage weight, lower blood pressure, and reduce cholesterol levels. The cooler months can be a challenge for maintaining an active lifestyle, but it’s important to find ways to stay moving (4).

2. Diet and Alcohol Consumption

The festive period may lead to increased consumption of rich foods and alcohol. Excessive intake of these can contribute to weight gain, high cholesterol, and hypertension (5).

Protecting Your Heart During Cooler Months

Fortunately, there are several strategies that we can use to safeguard their heart health during the cooler seasons.

1. Stay Active

Even if it’s cooler outside, maintaining an exercise routine is essential. Activities such as brisk walking, indoor workouts, or joining a local gym can help keep your heart in good shape. Consider activities that can be done indoors or during the warmer parts of the day.

2. Dress Appropriately

If you do go outside, make sure to dress in layers to stay warm. This helps to avoid sudden changes in body temperature, which can strain the heart. Layering also allows you to adjust your clothing as needed to stay comfortable during physical activity (6).

3. Monitor Your Diet

Be mindful of your dietary choices. Opt for heart-healthy foods such as fruits, vegetables, whole grains, and lean proteins. Limit intake of saturated fats, sugars, and alcohol.

4. Stay Hydrated

Dehydration can increase the risk of heart problems by affecting blood viscosity. Ensure you drink plenty of water throughout the day, even if you’re not engaging in intense physical activity.

5. Regular Check-Ups

Regular medical check-ups can help monitor blood pressure, cholesterol levels, and overall heart health. For men, who are at a higher risk for heart disease, it’s especially important to stay on top of these health metrics.

Understanding the Statistics

While heart disease is a global issue, Singapore has seen an increasing prevalence of heart-related illnesses in recent years. According to the Singapore Heart Foundation, heart disease accounts for 30.9% of all deaths in the country in 2023. The rising trend is attributed to factors such as ageing, lifestyle choices, and the increasing prevalence of conditions like high blood pressure, high cholesterol, and diabetes (7).

Conclusion

Travelling to colder countries is exciting and enriching, but it’s essential to be mindful of the impact that cold weather can have on your heart. As a Singaporean, your body may not be accustomed to extreme cold, so taking precautions can prevent serious heart problems. Dress warmly, stay active but avoid overexertion, maintain a healthy diet, and always listen to your body. With proper care and planning, you can enjoy your winter holidays while keeping your heart safe.

References:

  1. https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease/cold-weather-and-cardiovascular-disease
  2. https://pubmed.ncbi.nlm.nih.gov/20036896/
  3. https://pubmed.ncbi.nlm.nih.gov/6437575/
  4. https://pubmed.ncbi.nlm.nih.gov/26907579/
  5. https://jofem.org/index.php/jofem/article/view/150/177
  6. https://apps.dtic.mil/sti/pdfs/ADA445604.pdf
  7. https://www.myheart.org.sg/health/heart-disease-statistics/

Prevention of Cardiovascular Disease

Prevention of Cardiovascular Disease

Heart health often takes a backseat in the hustle and bustle of everyday life. But here’s a friendly reminder: prioritising your well-being isn’t just an option—it’s a necessity. Let’s dive into key preventive measures for cardiovascular disease that every Singaporean should know about.

1. Adopt a Heart-Healthy Diet

A balanced diet is your first line of defence against heart disease (1). Include a variety of fruits, vegetables, whole grains, and lean proteins into your diet. Avoid foods rich in saturated fats, trans fats, cholesterol, and sodium. Choose heart-healthy fats such as those present in avocados, nuts, and olive oil.

2. Stay Active

Regular physical activity is crucial. Aim for at least 150 minutes of moderate-intensity exercise, such as brisk walking, each week (2). Exercise helps maintain a healthy weight, lowers blood pressure, and reduces stress.

3. Maintain a Healthy Weight

Excess weight, particularly around the abdomen, increases the risk of heart disease (3).  A balanced diet and consistent exercise will help to achieve and maintain a healthy weight.

4. Quit Smoking

Smoking is a significant risk factor for cardiovascular disease. Seek support from smoking cessation programmes or counselling to help you quit since it will significantly reduce the risk of cardiovascular problems (4).

5. Limit Alcohol Consumption

Excessive alcohol intake can lead to high blood pressure and other heart-related issues (5). Enjoy alcohol responsibly by consuming it in moderation.

6. Control Blood Sugar and Cholesterol Levels

Regular screenings can help you keep track of your blood sugar and cholesterol levels. Manage these through diet, exercise, and medications if necessary.

7. Manage Stress

Chronic stress can harm your heart. Use stress management practices such as mindfulness, meditation, and regular physical activity.

Common Questions About Heart Disease Risk

What are the main risk factors for heart disease?

The primary risk factors include smoking, diabetes, high cholesterol, physical inactivity, obesity, excessive alcohol consumption, and genetic predisposition (6).

Can heart disease be prevented if it runs in my family?

While genetic predisposition increases your risk, many lifestyle changes can significantly reduce your risk. A healthy diet, regular exercise, and avoiding smoking are key preventive measures (7).

How often should I get screened for heart disease?

It is recommended to have regular health screenings. Speak with your healthcare provider about the appropriate frequency based on your personal and family medical history (8).

Preventing cardiovascular disease involves adopting a healthy lifestyle, staying informed, and seeking regular medical advice. By making these changes, you can significantly reduce your risk and enjoy a healthier, longer life.

References

  1. Diab, A., Dastmalchi, L. N., Gulati, M., & Michos, E. D. (2023). A Heart-Healthy Diet for Cardiovascular Disease Prevention: Where Are We Now? Vascular Health and Risk Management, 19(19), 237–253. https://doi.org/10.2147/VHRM.S379874
  2. American Heart Association. (2024). American Heart Association recommendations for physical activity in adults and kids. American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
  3. Obesity. (n.d.). British Heart Foundation. https://www.bhf.org.uk/informationsupport/risk-factors/obesity#:~:text=Excess%20weight%2C%20especially%20round%20your
  4. Joseph, A. M., & Fu, S. S. (2003). Smoking Cessation for Patients with Cardiovascular Disease. American Journal of Cardiovascular Drugs, 3(5), 339–349. https://doi.org/10.2165/00129784-200303050-00005
  5. Johns Hopkins Medicine. (n.d.). Alcohol and Heart Health: Separating Fact from Fiction. Www.hopkinsmedicine.org. https://www.hopkinsmedicine.org/health/wellness-and-prevention/alcohol-and-heart-health-separating-fact-from-fiction#:~:text=Excessive%20alcohol%20intake%20can%20lead
  6. CDC. (2024, April 24). Heart Disease Risk Factors. Heart Disease. https://www.cdc.gov/heart-disease/risk-factors/index.html
  7. Buttar, H. S., Li, T., & Ravi, N. (2005). Prevention of cardiovascular diseases: Role of exercise, dietary interventions, obesity and smoking cessation. Experimental and Clinical Cardiology, 10(4), 229–249. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716237/
  8. American Heart Association. (2019, March 22). Heart-Health Screenings. Www.heart.org. https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease/heart-health-screenings