9 tips to prevent heart disease and stroke in cold weather

Why does cold weather increase the risk of heart disease and stroke?

Cold weather negatively affects the heart due to its protective mechanism of constricting blood vessels, increasing blood pressure and increasing heart rate to keep the body warm. Furthermore, cold weather causes changes in the levels of certain components in the blood, which can increase the risk of blood clots.

Older adults are at higher risk for all cardiovascular complications in cold weather. People with cardiovascular disease, high blood pressure, diabetes, and stroke are at higher risk than normal people.

Research evidence shows that the risk of cardiovascular disease is highest in winter. Accordingly, a research team from the Institute of Social and Preventive Medicine at the University of Lausanne, Switzerland, concluded that the frequency of cardiovascular disease is highest in the winter months and lowest in the summer.

People with cardiovascular disease and blood pressure, especially the elderly, will have high blood pressure in the cold season.

A study published in the British Medical Journal claims that for every 1C drop in ambient temperature, the number of people having heart attacks increases by 200 in the UK. People with a history of heart disease, as well as those aged 75-84, are more likely to have an attack in cold weather. People who regularly take aspirin appear to be less at risk in cold weather.

Researchers looked at data from 84,010 hospital admissions for heart attacks in Wales and England between 2003 and 2006. Factors such as pollution, flu infection rates, patterns and seasonal trends were factored into the analysis. The calculations showed that for every 1C drop in average daily temperature, the risk of heart attack increased by 2% over a 28-day period.

How to protect your heart in cold winter weather

To prevent heart disease and stroke, we need to follow these 9 tips:

- Dress warmly to prevent hypothermia

Dress warmly both at home and when going out, wear thick socks to avoid heat loss in cold weather. Elderly people especially need to dress warmly, because muscle mass decreases with age, which means that the body covering becomes thinner and reduces the function of protecting the body's important organs, making it easy to lose body temperature in cold weather.

- Cover your head and neck to avoid cold

Use a scarf or wool hat when going out in cold weather to avoid cold air contact with sensitive areas such as the scalp, face, and neck, which can cause vasoconstriction and adversely affect cardiovascular function.

- Use a mask or scarf to cover your mouth and nose and avoid breathing cold air.

You can use a mask or scarf to cover your nose and mouth when going out in cold weather to avoid breathing cold air, both to avoid being infected with viruses that cause infectious diseases including flu, Covid,... and to avoid hypothermia... Cold weather is a factor that can easily cause underlying diseases such as cardiovascular disease or existing chronic diseases to recur.

- Do not do heavy work within the first 30 minutes after waking up to avoid sudden cold.

Many heart attacks occur in the morning and right when you first wake up, especially in the cold months. So when you wake up, don't go straight to work, but warm up before going outside and working in cold weather.

- Proper nutrition and avoiding dehydration

Replenish water daily, drink 6-8 glasses of warm water daily, the elderly need to drink many times a day, do not wait until thirsty because the body's water reserves are low compared to young people. Do not eat a big meal before working, choose foods according to the nutritional regimen with adequate nutrients and high energy as instructed by the doctor. Do not drink coffee or smoke within an hour before heavy work because they increase the heart rate.

- Take time to rest and get enough sleep

Aim for 7-8 hours of sleep each night to stay healthy, and ensure a bedroom that is warm enough, above 20 degrees Celsius, but well-ventilated during cold weather.

- Maintain regular exercise on cold days

It is best to maintain a 30-minute walk per day indoors in a sheltered environment. You can exercise indoors, but you should not go outside in cold weather. Suitable indoor exercises include walking, aerobics, qigong, yoga, and tai chi.

- Measure blood pressure daily

You should check your blood pressure daily on cold days, record it in a diary and adjust your medication if necessary, of course with the advice and guidance of your doctor beforehand.

- Pay attention to your body and detect diseases early.

Watch for signs of a heart attack such as dizziness, chest pain and shortness of breath. If you suspect any, notify your doctor or go to the nearest medical facility immediately.

In short:In cold weather, to prevent illness, you need to keep your body warm. When working outdoors at night or early in the morning, you must wear enough warm clothes. Pay attention to keeping your feet, hands, chest, neck, and head warm. Avoid contact with people who are showing signs of infectious diseases. Limit going to crowded places.

Eat nutritious food, eat lots of fruit to help the body increase vitamins, improve resistance. Eat a balanced diet of nutrients: starch, protein, fat, vitamins and minerals. Drink warm water, avoid eating and drinking food and drinks taken directly from the refrigerator. In addition, it is necessary to ensure personal hygiene, wash hands regularly with soap, clean nose and throat daily with salt water. Clean the house and keep clean with household items (cups, bowls, chopsticks, etc.), especially when someone in the family is sick. When there are signs of suspected illness, go to a medical facility immediately for timely examination and treatment.

According to Health and Life