Summer is in full swing, and it’s the perfect time to boost your heart health by spending time outside, enjoying fresh seasonal produce, and getting more active.
At the same time, people with cardiovascular disease should approach summer mindfully, staying aware of the stress that heat, humidity, and dehydration place on their hearts.
In this blog post, Dr. Laura Fernandes of Woodlands Heart and Vascular Institute offers simple but effective tips for improving your health while protecting your heart.
Before jumping into warm-weather activities, take a minute to learn how to protect your heart from overexposure to the sun and heat.
Your heart works harder for every degree that your body temperature rises. As a result, the heart beats faster and blood pressure rises. If the humidity is high, your body temperature rises faster because humidity hinders the body’s ability to cool down.
When you’re outside, determine if you can quickly get into an air-conditioned space to cool down. If not, carry an ice pack or ice-filled bottle.
You can help cool your body by placing ice on your pulse points, such as your wrists, neck, and temples, to help regulate your body temperature.
A sunburn interferes with your body’s ability to cool down and can lead to dehydration.
The symptoms of heat exhaustion include:
If you experience these symptoms, move to a cool place immediately, apply cold compresses, and sip cool (not cold) water.
Heatstroke causes more severe symptoms, including a severe headache, red skin but no sweating, rapid heartbeat, and loss of consciousness.
Heatstroke is a medical emergency, so call 911 immediately. Then, move to a cool place and apply cold compresses, but don’t drink anything.
Dehydration alone can strain your heart, and if you’re outside on a hot summer day, the effect can quickly multiply. Carry water with you, and drink a glass every hour. Avoid sugary drinks and alcohol because they can boost dehydration.
Here are two important tips: First, don’t wait until you feel thirsty to drink, because you’re already dehydrated by then. And second, check with us about how much is safe to drink if you have heart failure.
Now that you’re aware of the potential dangers, go outside and enjoy summer. Take advantage of the beautiful weather to walk, swim, bike, dance, or enjoy water sports — aerobic activities that support your heart.
Exercise is essential for a healthy heart. It strengthens your heart muscle, improves circulation, lowers blood pressure and cholesterol, and helps control blood sugar levels.
However, check with us before starting an activity if you:
We will let you know if exercise is safe for your heart and recommend the best activity for you.
When you’re stressed or anxious, your brain automatically triggers a chain of events that raise your heart rate and blood pressure. As a result, chronic stress can damage your heart and aggravate existing heart disease.
Even if you’re not planning to take a vacation, use summertime to slow your pace, relax, and destress from your usual daily activities.
You may lounge by the pool, rest in a hammock, take an outdoor yoga class, attend an outdoor concert, plant a garden, or enjoy any activity that helps you relax and reduce the stress on your heart.
You can easily get the nutrition your heart needs by enjoying fresh, locally grown fruits and vegetables. Here are three examples:
Berries: Raspberries, strawberries, and blueberries are loaded with vitamins, minerals, antioxidants, and fiber — nutrients that lower cholesterol and reduce the risk of high blood pressure (hypertension) and heart disease.
Leafy greens: Like berries, leafy greens are rich in nutrients and antioxidants that protect your cardiovascular health. However, they’re also high in nitrates. Nitrates relax and widen blood vessels, lowering blood pressure and easing stress on your heart.
Tomatoes and watermelon: Both of these summer favorites contain lycopene, a plant-based antioxidant that’s great for your overall heart health and may also slow the progression of heart disease.
Call Woodlands Heart and Vascular Institute or book an appointment online if you have questions or concerns about your heart health during the summer.
