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a winter storm can be hard on the heart
from strenuous activities like shovelling to the stress of loneliness, there are a lot of reasons why winter is hard on your heart.
studies have shown that a 10-degree drop in temperature represented a 38 per cent rise in the risk of a recurrent heart attack. getty
with a winter storm expected across much of the country this week, canadians should also be wary of the impact cold weather and snow clean-up can have on our health. according to the heart & stroke foundation of canada, cold weather increases blood pressure and heart rate, which raises the risk of heart attack and stroke.
in fact, deaths from heart attack or stroke are about 10 per cent higher in the winter compared to warmer months, with older people, sedentary people, and people with existing heart conditions most at risk. another study noted that a 10-degree drop in temperature represented a 38 per cent rise in the risk of a recurrent heart attack.
but it’s not just the drop in mercury that’s a danger: it’s overexertion, overindulgence, over-everything that comes with this time of the year.
how a winter storm can put extra strain on the heart
of all the ways to overexert, snow shovelling is among the more hazardous.
“it’s a strenuous activity,” says opal desmarais, a nurse and manage of health systems at the heart & stroke foundation. “even walking through wet, heavy snow is strenuous.” pushing a car out of a snow bank — or just pushing a snowblower — can also place a dangerous strain on the heart.
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overdoing it in cold weather or a winter storm causes your heart to beat faster, which can change the shape of your blood vessels. some studies have shown that plaque inside the blood vessels of people who died while shovelling snow had ruptured, caused by an increase in blood pressure or changes in vascular tone.
and because your body loses heat fast in cold weather, it works harder to maintain its core temperature, which is a particular strain for older people with less body fat and those with cardiovascular disease.
“pay attention and listen to your body,” says desmarais. “if something doesn’t feel right, act on it, take a break or stop. head indoors right away if your chest starts to hurt, if you feel light-headed, short of breath, or if your heart starts racing. and if you think you are experiencing signs of a heart attack, call 911 right away.”
avoid other seasonal stressors like alcohol and malls
even if you’re not out clearing the walk or saving stranded cars, the winter can tax your ticker in other ways.
“we know that overindulgence in food and alcohol can play a significant role with this increase of heart attacks in colder months, as [can the] emotional stress of the holidays,” says desmarais. “if you drink alcohol, make a conscious effort to drink in moderation. alcohol can put you at a high risk for heart disease in general, including arrhythmia [irregular heartbeat].”
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and as tempting as it is to pile on all that comfort food in winter months, she advises filling half your plate with vegetables, a quarter with protein, and a quarter with whole grains. your arteries — not to mention your stomach — will thank you later.
if you’re behind on your new years resolution, it’s also not too late to resolve to quit smoking now or as soon as you can. healthy lungs will give you a better chance of seeing the next winter storm.
party planning and family gatherings can be emotionally stressful, so be sure to build in breaks. don’t try to take it all on yourself — delegate tasks to others. it’s ok to say no to the obligations that feel overwhelming.
avoid crowded shopping malls — they’re a seething mass of manic humans just like you — and consider doing some of your shopping online. make a list, check it twice, and scratch off the items you absolutely don’t need, for your pocketbook and your peace of mind.
loneliness and depression can be a contributing factor to heart issues. for those feeling more blue than bright, desmarais suggests seeking support from friends, community, or place of worship where you can share your feelings with others. avoid the temptation to hibernate — getting out for a walk or to a movie can work wonders.
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know the signs of a heart attack
stress and panic attacks can often mimic the signs of a heart attack, so it’s important to know the difference. desmarais says the signs also differ between men and women.
“women can experience a heart attack without chest pain, although they may feel pressure in their lower chest, upper abdomen or upper back. shortness of breath, light-headedness, dizziness, fainting, and extreme fatigue are also signs,” she says. “for men, it’s shortness of breath, chest discomfort, which might be a squeezing pain or pressure in the chest, pain that may radiate up the left shoulder and down the left arm, sweating, different type of pain in the jaw, neck or back, nausea and light-headedness.”
and even though we’re all familiar with the overburdened state of our health-care system, a reality that may make you reluctant to seek hospital or clinic care, desmarais urges people to access care when they need it.
take rest breaks
before you charge out into that winter wonderland to wrestle it into submission, desmarais says it’s a good idea to warm up your muscles before picking up the shovel. take a short walk or do some stretches to get your heart pumping. to minimize strain, push the snow with your shovel instead of lifting and throwing it.
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stay hydrated and take breaks. consider splitting up tasks, such as shovelling and decorating, or clearing just the walkway as opposed to the whole driveway at once.
or recruit a shovel buddy, which can cut your workload in half, not to mention having a support system to raise the alarm if there’s a problem. try to start your shovelling when the snow is fresh and therefore lighter, rather than heavy from freezing or melting.
dress in thin, breathable layers to avoid overheating. also, avoid shovelling on a full stomach, which can cause strain on the heart during physical activity.
when you’re done, do a cool-down with another mild physical activity, or muscle stretches to get your heart rate back to its normal level. then stand back and admire your handiwork — until the next snowfall.
dashing through the snow, slowly
despite the challenges, cold weather doesn’t mean you should do nothing in an effort to protect your heart. it’s important to keep moving all year, since exercise strengthens your heart and protects you from coronary or vascular disease.
“within moderation and within your physical limits, get out there and be physically active,” says desmarais. “fit in some time for exercise, and try to work that in with your family if you’re going to be spending time with your family. play a game of hockey, go tobogganing, stroll around the neighbourhood.”
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the key to enjoying this time of year is not to push yourself further than feels good — both physically and emotionally.
update: this article is updated from a previous version posted on 2022-12-06
robin roberts is a vancouver-based writer.
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the heart & stroke foundation has plenty more tips and tools to get you through the most wonderful time of the year, heart intact.
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