Simple Strategies for Seniors to Stay ‘Heart-healthy’ in the Winter

The winter months take their toll on us, and our hearts. As we age we are less able to tolerate the cold temperatures and become more ‘at-risk’ for cold-related heart attacks. In cold weather, there is more oxygen demand by the heart because it is working harder to do the work and maintain body heat. The most common time of the day for a heart attack to occur is in the morning. Know the triggers and warnings for winter-related heart attacks, and develop a simple strategy to survive.

1. Bundle up. As we age, we tend to feel colder. Temperature has a direct effect on the cardiovascular system, so it becomes even more important to keep warm. Cold weather can cause blood vessels to constrict, blood pressure to elevate and blood to become more prone to clotting. If your home is cool in the winter, consider wearing layers of clothing – and even a hat indoors, to maintain your body heat. If you need to go outside, dress in layers, and take extra care to protect your head, hands and feet. 
2. Eat healthier. Cold weather makes us crave carbohydrates, but it’s important to try to eat fresh produce and well-balanced meals in the winter. Replace heavy cream-based soups with fresh vegetable clear broth-based soups. Try to keep fresh fruit and vegetables on hand for snacking. After checking with your physician, consider adding a heart-healthy vitamin D supplement to your daily routine to make up for the lack of sunlight during the winter. 
3. Take needed medications. Be extra diligent in the cold winter months to take any prescribed medications as directed, and at the proper times of the day. Ask your local pharmacist to look over your entire list of medications, over-the-counter drugs and herbal supplements you are taking to see if there are any that might adversely interact and cause health complications. If you find yourself ‘forgetting’ to take your medication, consider investing in an inexpensive weekly pill holder/reminder container, or ask a relative to help with your reminders. Always keep a complete list of every medication, over-the-counter drug, and vitamin/herbal supplement you are currently taking posted on your refrigerator and in your wallet in the event of a medical emergency. Tell your loved ones where they can find the information if they have to act on your behalf.
4. Get happy.  Shorter, cooler days spent inside can cause a person to become lethargic, hungry and disinterested. As many as 80% of folks in cold, gray, northern tier states such as Michigan are affected by some level of Seasonal Affected Disorder – or SAD. People suffering from SAD are less likely to practice healthy behaviors, such as exercise and healthy eating. Take time to do things that lift up your mood –  such as going for a walk, enjoying a hobby, or spending time with people you enjoy.
5. Hold off activities until later in the day. People tend to try and start their daily activities earlier during the winter because the days are so short. Blood pressure naturally spikes in the morning and you could be putting yourself at greater risk for a heart attack by doing early morning activities. The heart takes it’s time warming up, not unlike your car on a cold winter morning. If you are going to go outside and engage in any activity (such as shoveling or taking out the trash) wait until later in the day, and carry a charged cell phone in the event of a slip-and-fall, or a medical emergency. Program in phone numbers for immediate help.
6. Get your flu shot. Our immune system weakens in the winter. If you get the flu it causes increased stress and inflammation to your heart, and could possibly lead to pneumonia. Your heart and lungs are interdependent, and a stress on one, or both could prove to be fatal.  Getting a flu shot could reduce a person’s risk for a major cardiac event (i.e. stroke, heart attack, heart failure, or cardiac death) by as much as 50 percent.

And finally, know the signs of a heart attack. They are very different for men and women. Keep small bottles of low-dose baby aspirin in your home and car – and on your person if you go out. At the first sign of distress, take a low-dose of baby aspirin and call 911, or have someone immediately take you to the closest emergency room.