Keeping Your Heart Healthy During Winter

Your Health With Dr. McShine

Heart health matters year-round, however New England winters can place extra stress on the heart. Cold temperatures cause blood vessels to tighten, which can raise blood pressure and make the heart work harder. Shorter days and colder weather may also lead to less activity and heavier eating.

A few simple habits can help protect your heart during these winter months.

Heart-Healthy Tips:

• Keep moving indoors. Aim for at least 30 minutes of movement most days. Indoor walking, stairs, strength training, or exercise videos all help support heart health when it is hard to get outside because of the weather.
• Eat with balance. Enjoy winter comfort foods in moderation while focusing on fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit salty and highly processed foods, which can raise blood pressure.
• Stay hydrated. People often drink less water in winter, but hydration supports circulation and heart function. Try lukewarm water if you do not enjoy cold water.
• Be cautious with snow shoveling. Cold air and heavy exertion can strain the heart and, in some cases, trigger a heart attack. This risk is higher for people who are not accustomed to strenuous physical activity. Take breaks, push snow instead of lifting when possible, and avoid shoveling if you have known heart disease or develop symptoms such as chest discomfort, shortness of breath, dizziness, or unusual fatigue.
• Manage stress and sleep. Winter routines can disrupt sleep and increase stress, both of which affect heart health. Prioritize rest and relaxation.
• Keep up with routine health care. Continue regular checkups, take medications as prescribed, and talk with your doctor about any new symptoms such as chest discomfort, shortness of breath, or unusual fatigue.

Small, consistent choices make a big difference for your overall health. With mindful habits, winter can be a healthy season for your heart.

This information was provided by Dr. Randall McShine, a primary care physician with Emerson Health Primary Care Sudbury. To learn more or make an appointment, call 978-579-6018 or visit emersonhealth.org/providers/randall-hutton-mcshine.