During the pandemic, you’ve probably been more focused on your health than ever. And as temperatures start to drop, it’s important to continue taking care of yourself. Although Americans get about 1 billion colds every year, viral infections aren’t the only medical conditions you might need to worry about this winter.
Certainly, the common cold and influenza remain constant threats, as does the novel coronavirus. But you might also want to give your ticker some TLC this season. As 6 million people suffer from heart failure in North America, it’s essential that you do everything possible to protect your cardiac health. Here are just a few tips to keep in mind this winter.
Reduce Holiday Stress
Alleviating holiday-related stress is typically easier said than done. But one good thing about our current situation is that you might actually be in a better position to forgo a lot of your normal Christmas planning. If you don’t have to host a big dinner for 20 people or worry about braving the stores during the holiday rush, you’ll probably feel more relaxed and may actually be able to enjoy the holiday. Whether you’re worried about your heart health or you simply want to lower your risk of contracting COVID-19, it’s a good idea to cancel travel plans and scale back your celebrations. Something simple at home can be just as enjoyable (or even more so).
Avoid Excessive Drinking
Holiday merriment can result in overdoing it on the drinking. And as we already know, pandemic alcohol consumption really skyrocketed. While there’s nothing inherently wrong with having a glass of wine or a seasonal cocktail, you should avoid drinking too much — especially if you’re engaging in outdoor gatherings. Heavy drinking already has links to heart problems, but consuming too much alcohol can make you feel warmer than normal. This can be an issue because you’ll have to work harder to maintain a normal body temperature, particularly if you’re outside in the cold, and that can put strain on your heart. In addition, drinking too much can impede your judgment, which is the last thing you need during a pandemic. In general, keep your drinking in check during this time (and all year round).
Continue Mask-Wearing and Hand-Washing
Around 10,000 seniors turn 65 each day in the U.S., and we know that seniors are often at greatest risk for both heart problems and for COVID-19 complications. Keep in mind that respiratory infections and other viral diseases can often increase the risk of heart problems. It’s within your best interest to continue wearing a mask and washing your hands frequently throughout the wintertime. Even if you don’t believe you have any underlying conditions, the physical stress of COVID-19 or even other infections can prove problematic. If you want to protect your heart, start by protecting yourself from the biggest threat we all face at the moment.
Take Caution When Shoveling
Those who live in areas that are prone to snow and ice know too well the annoyance of having to shovel the driveway with each storm that passes through. But if you have any type of heart condition, you should be extremely careful when shoveling snow. At the very least, you should take frequent breaks and wear lots of layers when shoveling. You may want to invest in a snowblower, as well. It may not even be safe for you to shovel at all. Enlisting the help of a family member or hiring a plowing service can help you stay safe while still allowing access to your driveway and walkways.
Overhaul Your Quarantine Diet
When COVID cases first started to pop up in March and most of us were staying home as much as possible, you might have taken comfort in some not-so-healthy foods. But now that we’ve become a bit more accustomed to pandemic life, it might be time to overhaul your diet and ensure you’re enjoying lots of heart-healthy foods. Incorporating seasonal fruits and veggies into your meals can be a great way to protect your heart. Consider making some recipes that feature Brussels sprouts, cauliflower, carrots, cabbage, kale, pumpkin, potatoes, or beans to get the most out of what the season has to offer. Other foods that offer heart benefits include whole grains, fatty fish (like salmon and tuna), garlic, nuts and seeds, avocadoes, and olive oil. Staying inside this winter can provide you with an excellent opportunity to get busy in the kitchen and try out some new recipes that will keep you feeling satisfied without harming your heart.
Get Ample Sleep and Exercise
If you haven’t ventured to the gym or gotten a good night’s sleep in a while, you definitely aren’t alone. But physical activity and rest are two things we all need — and that’s especially true for people with heart problems. Exercising indoors is generally better for people with heart concerns, as cold weather can put more stress on the body. Whether you do a daily yoga routine in the living room or get on your stationary bike a few times a week, it’s important to get moving. Getting enough sleep is important, as well, since poor sleep puts you at greater risk for cardiac issues. Stick to a specific bedtime, discontinue technology use, and make sure your bedroom provides a relaxing environment. These small changes can ensure you have no trouble falling asleep at night.
Whether you have a family history of heart problems or you simply want to take care of your well-being this winter, these tips can help you prioritize your health during the holidays and beyond.