The Health series is presented by AdventHealth
The winter brings many things to look forward to, with holidays, nights by the fire, and time with loved ones, but cold weather can affect our bodies in dangerous ways. Michelle Dew, MD, FACC, a cardiologist with AdventHealth Medical Group and medical director of Women’s Heart Care at AdventHealth, sees this in her practice throughout the winter. “Exposure to cold air is more work for the heart and results in an increase in heart rate and blood pressure, which can strain the cardiovascular system,” Dew says. “With cold-weather tasks such as clearing ice or snow, some patients’ hearts can experience a real challenge with the extra exertion.” Our lives and schedules also change in the winter with holiday diets, lack of sleep, and Seasonal Affective Disorder all challenging our cardiovascular health.
When the weather grows cold, we often seek extra warmth and comfort from our food and drink, especially through baked goods and other holiday treats. While Dew understands the difficulties of living a busy life, she advocates keeping meal preparation a priority. She encourages patients to skip drive-through options as their deep-fried and high-fat ingredients are not designed to sustain our bodies with long-term energy and can lead to higher cholesterol, blood pressure, blood sugar, and risk for disease. As for the holiday treats? Dew recommends moderation: taking only one cookie or cutting that piece of pie in half. “Make sure you plan for eating throughout the day with protein-heavy small meals which will keep you more satisfied and thus less likely to binge on the easily available sweet treats.”
Whether drinking to relax or celebrate, many people turn to alcohol to warm up in the winter, and there have been mixed messages about how much is too much. So what’s the truth? “We know alcohol has relaxation effects on the endothelium (the lining of the blood vessels) and this is considered a good thing from a cardiovascular standpoint,” says Dew. “But I think we can all appreciate the slippery slope with alcohol and as humans, we tend to think, ‘If one is good, then wouldn’t six be better?’ The answer is absolutely not!” Though the occasional alcoholic drink should be tolerated by most of us without any long-lasting cardiovascular effects, current recommendations from the American Heart Association and American College of Cardiology recommend no more than one drink daily for women and no more than two for men. And no, saving them up for the weekend or the big game is not a good plan!
Exercise is important year-round, but it can be easy to become more sedentary in the winter. “Our bodies were designed to walk,” says Dew. No doubt walking outdoors becomes less convenient as the weather turns, but Dew promises “if properly outfitted with a hat, gloves, and coat, three or four minutes into a cold-weather outdoor walk, you will warm up just from the exercise.” If you have bad knees or difficulty walking, a stationary bike or arm-crank machine is great, too. Dew emphasizes to her patients that any exercise works.
“Shorter days and weather changes can upset the body’s circadian rhythm, disrupting hormones such as serotonin and melatonin, which contribute to sleep, mood, and feelings of well-being,” says Dew. Seasonal Affective Disorder (SAD) has been linked to this changing of the seasons. According to Dew, depression has a well-known link to traditional cardiovascular risk factors for heart disease. “A person with a diagnosis of depression is 40 percent more likely to have cardiovascular disease or metabolic problems,” she says. Depression can translate into less healthy habits, including less exercise and poorer food choices, but light therapy can be a real boost to our moods and energy, especially since Vitamin D deficiency is common in people with SAD. “Whether sitting in a sunny window or with a sun lamp or UVB bulb, light allows our body to make Vitamin D,” says Dew. “However, these are unlikely to provide enough Vitamin D, so we do regularly recommend oral supplementation.”
How else can we protect our hearts this winter?
Routines are key to staying healthy and battling the winter blues. Dew recommends getting regular exercise four to five times a week. “While it may be difficult to fit in this dedicated time, having a workout partner can help keep you accountable. This could be a loved one or an office partner over lunch!” Weekly meal preparation can ensure you select heart-healthy menu items, and a regular sleep schedule is paramount. According to Dew, “Studies show heart disease is more common in people who do not get enough sleep. Try to aim for at least seven hours every night. You will notice better thinking, less fatigue, and even better moods—just ask your family!” Light therapy, talk therapy, and medication can also help you feel your best.