Winter can be a challenging season for your heart, as cold weather has a significant impact on cardiovascular health. Lower temperatures cause blood vessels to constrict, raising blood pressure and increasing the risk of heart attack or stroke. It’s important to take specific steps to protect your heart during these colder months. Dr. Md. Farhan Shikoh, MBBS, MD (Medicine), DM (Cardiology), the Best Blood Pressure Doctor in Ranchi, offers some valuable tips on how to take care of your heart in winter.

1. Dress Warmly

Cold weather forces your body to work harder to maintain its core temperature, leading to increased stress on the heart. It’s essential to wear layers, including warm clothes, hats, gloves, and scarves to retain body heat and protect yourself from the chill. This can help prevent sudden increases in blood pressure, which can strain the heart.

2. Stay Active, But Be Cautious

Physical activity is crucial for heart health, but during winter, the cold can make outdoor exercises risky. Cold temperatures can cause breathing difficulties and exacerbate existing heart conditions. Opt for indoor exercises like walking on a treadmill or joining a fitness class. If you must go outside, make sure to warm up properly before exercising and avoid overexertion.

3. Maintain a Healthy Diet

In winter, we often crave heavier, more comforting foods, but it’s essential to maintain a heart-healthy diet. Foods rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds, help reduce inflammation and improve heart health. Eating plenty of vegetables, whole grains, and lean proteins while limiting high-fat and processed foods can keep your heart in optimal condition.

4. Stay Hydrated

Even in winter, staying hydrated is important. Cold air can cause dehydration, and dehydration leads to thicker blood, which can strain your heart. Drink enough water throughout the day, and try to limit the consumption of caffeinated or alcoholic drinks, as they can contribute to dehydration.

5. Monitor Blood Pressure and Cholesterol

Cold weather can raise blood pressure, which increases the strain on your heart. It’s crucial to monitor your blood pressure regularly and ensure it stays within a healthy range. Dr. Md. Farhan Shikoh, the Best Blood Pressure Doctor in Ranchi, recommends that individuals with high blood pressure should take extra precautions in the winter months. In addition, high cholesterol levels can increase the risk of heart disease, so it's important to maintain a balanced diet and take any prescribed medications as directed by your doctor.

6. Avoid Overexertion

During the winter months, many people engage in activities like shoveling snow or lifting heavy objects. These tasks can place significant stress on the heart. If you have a heart condition, it’s best to avoid overexertion and take breaks when engaging in strenuous activities. Always listen to your body and rest if needed.

7. Manage Stress and Anxiety

Winter can also bring seasonal stressors, such as holiday pressures or seasonal affective disorder (SAD), which can negatively affect your heart health. Engage in stress-relief activities like yoga, deep breathing, or spending time in nature. Keeping a positive mindset and taking time for self-care can help reduce the risk of heart problems.

8. Get Regular Checkups

If you have existing heart conditions or risk factors such as diabetes or high blood pressure, it's important to schedule regular checkups with a healthcare professional. Cold weather can sometimes trigger heart-related issues, and early detection of any problems can significantly reduce the risks.

Dr. Md. Farhan Shikoh, the Best Blood Pressure Doctor in Ranchi, advises all his patients to take extra care of their heart health during the winter months. Ensuring your heart is protected from cold weather, staying active, eating a balanced diet, and keeping stress in check are all effective ways to maintain good heart health.

For further consultation, you can reach Dr. Md. Farhan Shikoh at Sukoon Heart Care, Sainik Market, Main Road, Ranchi, Jharkhand: 834001. For appointments or inquiries, call 6200784486 or visit drfarhancardiologist.com for more information.