The onset of winter brings with it a host of health concerns, particularly for individuals with heart concerns. The cold weather, coupled with increased pollution levels, can significantly impact heart health. When we inhale polluted air, fine particulate matter (PM2.5), ozone, nitrogen dioxide, and other pollutants from vehicles, industrial sources, and factories, it can penetrate the respiratory system followed by the circulatory system. This causes inflammation in blood vessels, promotes plaque buildup, and leads to the hardening of arteries (atherosclerosis), increasing the risk of heart attacks and strokes.
Therefore, it’s crucial to take proactive measures to protect your heart during this season. In this article, check out ten tips to safeguard your heart health during the winter season in India.
Limit Outdoor Activities
To improve your heart health, it is quite important to monitor air quality indexes (AQI) and stay indoors on days when pollution levels are high. Limiting outdoor activities will reduce exposure to harmful particles that can stress the heart and arteries.
Wear A Mask
While stepping outside, ensure you wear a mask to cover the nose and mouth securely. When selecting a mask, focus on three key factors: the mask’s ability to filter out particles smaller than 2.5 microns, the type of filter used, and the fit.
Stay Hydrated
Drink plenty of water to keep your body hydrated, especially during the winter months. Dehydration worsens the impact of air pollution on the cardiovascular system. When the body is dehydrated, the blood thickens, making it tougher for the heart to pump efficiently. This increases the risk of cardiovascular diseases such as heart attacks or strokes. Recognize the signals the body gives when the body is dehydrated, including dark urine, dizziness, or dry mouth, to help maintain proper water balance, reducing the strain on the heart.
Monitor Blood Pressure
With the increase in pollution levels, there is an increase in blood pressure levels, which places additional stress on the heart. Hence, it is essential to monitor your blood pressure regularly during smog season, particularly for individuals who have a history of hypertension or heart disease. Buy home blood pressure monitors and check blood pressure at the same time each day for consistency. Consult your healthcare provider if you notice significant spikes in high blood pressure during periods of poor air quality.
Monitor Heart Stress Symptoms
Pay close attention to symptoms that indicate that the heart is under stress during smog season. Shortness of breath, fatigue, chest discomfort, dizziness, and palpitations are all signs of cardiovascular issues. If you notice any of these symptoms, it is advised to seek medical attention immediately. Document symptoms that can help correlate symptoms with pollution exposure.
Schedule Regular Health Checkups And Cardiac Screening
Visit your healthcare provider and schedule regular ECG tests, particularly during or after smog season, to identify any early signs of heart stress. An electrocardiogram (ECG) provides a more comprehensive picture of the electrical activity of the heart, making it essential for detecting irregular heart rhythms and other cardiovascular issues. Although some wearable devices offer ECG functionality, professional evaluation remains critical if symptoms such as fatigue, chest pain, or irregular heartbeats occur.
Maintain A Healthy Diet
Consume a heart-healthy diet rich in antioxidants, omega-3 fatty acids, and fibre, such as fruits, vegetables, fish, and whole grains. It helps mitigate the effects of air pollution, reduce inflammation, and support heart health. Moreover, add more anti-inflammatory foods like leafy greens, berries, and nuts to your diet.
Regular Exercise
Engage in regular physical activity for heart health, but avoid excessive exertion, especially in cold weather. During days with high pollution, consider shifting your workout indoors in well-ventilated spaces or air-purified rooms to avoid inhaling polluted air that can negate the benefits of exercise.
Use An Air Purifier
Invest in a high-quality air purifier, especially when you have the elderly, children, and pregnant women at home. Air purifiers can significantly reduce indoor pollutants and improve air quality, ensuring cleaner air in bedrooms and living areas where people spend the most time. Ultimately, it protects your cardiovascular system from prolonged exposure to airborne toxins.
Track Local Air Quality
Another thing to follow during this chilling weather is keeping an eye on air quality levels. It is one of the most effective ways to reduce exposure to harmful pollutants. Stay informed about the air quality in your area through various apps and online tools such as AirVisual or AQICN, which provide real-time updates on pollution levels. The AQI is an easy-to-understand rating system that ranks pollution from ‘good’ to ‘hazardous.’ When you see the AQI reaches unhealthy levels (typically at 100 or above), it’s best to limit outdoor activities as it helps minimize the cardiovascular strain caused by inhaling fine particles and gases.
