As winter sets in, you might find yourself bundled up in layers, braving the cold weather, and navigating the hustle and bustle of the holiday season. While this time of year can be joyful, it can also pose certain risks for your heart health. Cold weather, along with the stress of the season, can take a toll on your cardiovascular system, and it’s important to be aware of how winter affects your heart — and how to protect it.

Why Winter Puts Your Heart Health at Risk

During the colder months, your body has to work harder to stay warm, which can cause blood vessels to constrict. This natural response to cold weather can increase your blood pressure, putting added strain on your heart. For individuals who already have high blood pressure or heart conditions, the colder temperatures can make the situation worse, potentially triggering heart-related issues.

Additionally, the holiday season brings a mix of stress, overindulgence in food and drink, and disrupted routines, all of which can contribute to elevated blood pressure and increased heart strain. Add to that the reduced levels of daylight and the tendency to stay indoors more often, and you’ve got a combination that can lead to greater risks for your cardiovascular health.

Women’s Heart Symptoms: What You Need to Know

Heart disease often affects women differently than men, and this is especially important to consider when it comes to recognizing symptoms. While men may experience classic heart attack symptoms like chest pain, women are more likely to have more subtle signs that can be easy to overlook.

Common symptoms of a heart attack in women may include:

• Unexplained fatigue or weakness
• Shortness of breath or dizziness
• Pain in the upper back, neck, jaw, or stomach
• Nausea or lightheadedness
• Feeling a cold sweat
• Indigestion

During winter, these symptoms can be easily attributed to the stress of the holidays or the common cold, but they should never be ignored. If you notice any of these signs, it’s important to seek medical advice as soon as possible.

Tips for Protecting Your Heart Health This Winter

Stay Active (Safely)

Exercising in cold weather can be challenging, but staying active is essential for heart health. Aim for at least 30 minutes of moderate exercise, such as walking, swimming, or light cardio, several times a week. If it’s too cold outside, consider indoor activities like yoga or using a treadmill.

Dress Warmly and Layer Up

Protect yourself from the cold by dressing in layers. Wearing a hat, gloves, and scarves helps keep your body warm, preventing unnecessary strain on your heart. Avoid going outdoors when the wind chill is extreme, and take breaks if you need to shovel snow or perform other strenuous outdoor activities.

Monitor Your Blood Pressure

Cold weather can cause your blood pressure to rise, so it’s especially important to monitor it regularly. If you have high blood pressure or a history of heart disease, speak to your doctor about ways to keep it under control. Medication, dietary changes, and regular check-ups can help you stay on track.

Manage Holiday Stress

The holidays can be a stressful time, but managing stress is key for maintaining heart health. Make time for relaxation, whether that’s meditating, reading, or simply taking a walk outside. Don’t be afraid to delegate tasks or say no when you’re feeling overwhelmed. Prioritize your mental health, and remember — it’s okay to take a break.

Watch Your Diet and Alcohol Intake

While holiday meals are often full of rich, indulgent foods, it’s important to keep your heart in mind when making food choices. Opt for nutrient-dense meals that include plenty of fruits, vegetables, lean proteins, and whole grains. Also, be mindful of your alcohol consumption — it can elevate blood pressure and stress your heart, especially when enjoyed in excess.

Get Enough Rest

Rest is crucial for both your physical and mental well-being. During the busy winter months, make sure you’re getting enough sleep each night — ideally 7-9 hours. Restful sleep helps keep your heart healthy and supports overall body function.

Your Heart Health Matters

Protecting your heart this winter isn’t just about staying warm — it’s about staying mindful of how seasonal changes, stress, and lifestyle habits can affect your cardiovascular health. By staying active, managing stress, and making heart-healthy choices, you can reduce the risks and enjoy a safe, healthy winter season.

If you have any concerns about your heart health, especially with the added strain of winter, don’t hesitate to talk to your doctor. They can provide personalized advice and help you take the necessary steps to keep your heart strong and healthy all year long.

Has it been a while since you’ve had your annual physical and checked your blood pressure? Finding a physician who can partner with you for your health is essential. We can help find a physician that’s appropriate and convenient for you. Call 1-877-THR-WELL (847-9355) or visit TexasHealth.org/FindaProvider today.

Sources:

• British Heart Foundation: How Cold Weather Affects the Heart.
• National Heart, Lung, and Blood Institute: Coronary Heart Disease: Women.
• Go Red for Women: Symptoms of a Heart Attack in Women.