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