Last update:November 19, 2024, 2:43 p.m. IST

Cold weather, coupled with increased pollution levels, can have a significant impact on heart health.

When you go out, be sure to wear a mask to cover your nose and mouth.

The arrival of winter brings many health problems, especially for people suffering from heart problems. Cold weather, associated with an increase pollution levels, can have a significant impact on heart health. When we inhale polluted air, fine particulate matter (PM2.5), ozone, nitrogen dioxide and other pollutants from vehicles, industrial sources and factories can enter the air. respiratory system, then into the circulatory system. This causes inflammation of the blood vessels, promotes plaque buildup and leads to hardening of the arteries (atherosclerosis), increasing the risk of heart attacks and strokes.

So it’s crucial to take proactive steps to protect your heart during this season. In this article, discover ten tips to maintain your heart health during the winter season in India.

Limit outdoor activities

To improve your heart health, it is very important to monitor air quality indices (AQIs) 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

When going out, be sure to wear a mask to properly cover your nose and mouth. When selecting a mask, focus on three key factors: the mask’s ability to filter 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 more difficult for the heart to pump effectively. This increases the risk of cardiovascular diseases such as heart attacks or strokes. Recognize the signals the body sends when the body is dehydrated, including dark urine, dizziness or dry mouth, to help maintain proper fluid balance, reducing strain on the heart.

Monitor blood pressure

With increasing pollution levels, there is an increase in blood pressure, which puts additional stress on the heart. It is therefore essential to monitor your blood pressure regularly during smog season, especially for people with a history of hypertension or heart disease. Buy home blood pressure monitors and check blood pressure at the same time every day for consistency. Consult your healthcare professional if you notice significant spikes in high blood pressure during periods of poor air quality.

Monitor symptoms of cardiac stress

Pay close attention to symptoms that indicate the heart is under stress during smog season. Shortness of breath, fatigue, chest discomfort, dizziness and palpitations are all signs of cardiovascular problems. If you notice any of these symptoms, it is advisable to seek medical attention immediately. Document symptoms which can help correlate symptoms with pollution exposure.

Schedule regular checkups and heart screening

Consult your doctor and schedule regular ECG tests, especially during or after smog season, to identify any early signs of cardiac stress. An electrocardiogram (ECG) provides a more complete picture of the heart’s electrical activity, making it essential for detecting irregular heart rhythms and other cardiovascular problems. Although some wearable devices offer ECG functionality, a professional evaluation is still essential if symptoms such as fatigue, chest pain, or irregular heartbeat appear.

Maintain a healthy diet

Eat a heart-healthy diet rich in antioxidants, omega-3 fatty acids and fiber, such as fruits, vegetables, fish and whole grains. It helps alleviate the effects of air pollution, reduce inflammation and support heart health. Additionally, 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 of high pollution, consider moving your workout indoors to well-ventilated spaces or 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 elderly people, children and pregnant women at home. Air purifiers can significantly reduce indoor pollutants and improve air quality, ensuring cleaner air in the bedrooms and living spaces 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 frigid weather is to keep 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 with 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 notice the AQI reaching unhealthy levels (usually 100 or higher), it is best to limit outdoor activities as this helps minimize cardiovascular strain caused by inhaling fine particles and gases.