Navigating Winter Wellness: The Intersection of Seasonal Mood Shifts and Heart Health
It’s commonly recognized that winter can cast a shadow on our emotional well-being. Seasonal Affective Disorder (SAD), a form of major depressive disorder that recurs seasonally, is estimated to touch 0.5 to 2.4 percent of the population in the United States.In these colder months, feelings of emotional heartache are not uncommon.
But what of the heart’s physical condition during this time?
Cooler temperatures may elevate the likelihood of a heart attack, exacerbate heart failure conditions, or heighten blood pressure,” explains Dr. Bethany Doran, MPH, a board-certified cardiologist and the visionary behind Enabled Healthcare.
Emerging research, including a small-scale 2023 study involving 34 healthy participants, suggests that cold-induced stress may spur a rise in blood pressure, thereby amplifying the spectrum of cardiac health hazards.
The Chilling Effect: Cold Weather and Heart Health Risks
Cold conditions impose an additional burden on the body, particularly affecting the heart,” states Dr. John A. Osborne, PhD, a dedicated volunteer with the American Heart Association.
This stress is rooted in the body’s natural physiological reactions. In a revealing small-scale study from 2023, experts observed that the elevation in blood pressure happened chiefly due to changes in total peripheral resistance, which refers to the effort needed to circulate blood through the body’s vascular network.
The study proposed that such alterations were predominantly a result of cutaneous vasoconstriction—a process that diminishes blood flow and temperature of the skin, notably with facial cooling.
Dr. Holly Andersen, a noted cardiologist from NewYork-Presbyterian and Weill Cornell Medicine, elaborates: “When exposed to cold, our blood vessels contract to preserve body heat, leading to increased cardiac stress.
While physical activity is generally beneficial in reducing the likelihood of hypertension and cardiovascular issues, intense bursts of activity can strain the heart.
People tend to partake in heavier than usual activities during winter,” explains Dr. Bethany Doran. “Take, for instance, someone typically inactive who decides to shovel snow. This sudden physical demand can exacerbate angina and heart failure symptoms for those stretching beyond their usual limit.
Such exertion can prompt a spike in blood pressure, placing further stress on the heart. This can precipitate chest pain, medically termed angina, due to insufficient blood flow to the heart relative to its workload, Osborne points out. “Under extreme conditions, this might even provoke a heart attack, especially in patients with arterial blockages.“
Those with pre-existing cardiovascular issues are particularly vulnerable to heightened blood pressure and other cardiac complications in the cold.
“Risks intensify in individuals with any degree of arterial blockage leading to the heart,” Osborne adds. “If the heart’s demands escalate, insufficient blood flow might cause angina or, if unabated, damage the heart muscle itself.”
Concerningly, the potential for stroke rises as well.
A 2018 study highlighted that the danger of ischemic stroke, a consequence of blood flow to the brain being inhibited by clots, was notably higher during the winter in patients with atrial fibrillation, which is characterized by irregular heart rhythm. Moreover, a 2016 study linked cooler average temperatures with amplified stroke hospitalizations.
An extensive study in 2019, analyzing 56,000 stroke fatalities in Sao Paolo, Brazil, indicated a surge in stroke death risk concurrent with declining temperatures.
Reducing Heart Health Risks in Cold Weather: Tips for Staying Safe
Don’t let the fear of heart attack, stroke, or high blood pressure confine you to your home this winter. It’s important to take necessary precautions, but that doesn’t mean you can’t enjoy the outdoors.“Most people can safely venture outside with proper preparation and care,” advises Osborne.Andersen offers several practical tips for reducing heart health risks in cold weather.
Warm-Up
Before engaging in physical activities like snow shoveling or exercise, it’s crucial to warm up gradually. The cold temperatures shouldn’t deter you from getting your body ready for the activity ahead.
“Start with stretching and light exercises to warm up your muscles,” recommends Andersen.
Bundle Up
Dressing appropriately for the cold is key. Layer your clothing under a windproof and waterproof shell to retain body heat. Don’t forget to wear a hat, as you can lose a significant amount of heat through your head.
Andersen also recommends covering your mouth and nose with a scarf.
Take Breaks
Remember that it’s not a race to clear the snow. Taking your time and allowing for breaks will help your muscles, including your heart, recover.
“Give yourself a chance to rest frequently while shoveling,” Andersen says.
Find a Shoveling Buddy
If you have a friend, particularly one who is under 50 and without pre-existing heart conditions, ask them to help you with post-snow clean-up. It’s a great opportunity to call in a favor and ensure you’re not overexerting yourself in the cold.
Exercising Safely During Colder Weather
The American Heart Association advises individuals to engage in at least 150 minutes of moderate activity or 75 minutes of vigorous exercise weekly. Sticking to this recommendation is achievable even in the colder months, without having to step outside.
“Engage in gentle heart exercises if possible,” suggests Doran. “Indoor activities such as yoga or swimming at a local gym can be beneficial, weather permitting.”
If road conditions are hazardous, or if a gym membership isn’t an option, there are plenty of ways to stay active within the confines of your home.
You can exercise effectively without spending a dime, using resources such as online fitness videos. “There’s plenty of great workout content available,” says Andersen. “Simply dancing to some music, or doing exercises such as jumping, squats, stair climbing, and lunges can maintain heart health indoors on cold days.”
However, don’t abruptly transition from binge-watching to high-intensity workouts overnight, especially if you’re snowed in or facing extremely cold weather.
“Beginners should start gradually and progress step by step,” advises Osborne.
Overdoing it can increase the likelihood of heart issues, even when exercising indoors.
“Andersen cautions, “If you’re over 50, carrying extra weight, or have had a heart attack, it’s wise to consult a physician before embarking on snow shoveling or any new workout regime.”