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Cold weather, especially winter storms, often discourages us from going out for our daily walk—whether to the store, the park, or with a friend or pet. Under the pretext of protecting our health, we stay indoors, wrapped in a warm blanket, sipping hot tea, and indulging in our favorite comfort foods. Conveniently, we forget that a healthy person does not need to "stay in bed." The real problem is that by avoiding movement, we deprive our bodies of the one thing that helps them cope with the stress of low temperatures—physical activity.
Exercise is beneficial, even in winter. One of its biggest advantages is preventing high blood pressure and reducing the risk of heart attack and stroke during the colder months. Let’s explore why.
High Blood Pressure in Winter
It is well established that the seasons, and particularly outdoor temperatures, influence blood pressure. People sensitive to these changes often experience hypertension (high blood pressure) in winter and hypotension (low blood pressure) in summer.
The medical explanation lies in how environmental factors affect our body’s functions. When exposed to cold, our blood vessels constrict, reducing blood and oxygen flow to the heart and other organs. To compensate, the heart works harder to pump more blood through the narrowed vessels, leading to an increased heart rate and higher blood pressure.
Young and healthy individuals can tolerate this added cardiovascular strain for extended periods without issues, which is why they often feel less cold and can stay outside longer without heavy clothing. However, for the elderly and those with heart conditions, sudden temperature drops pose a significant stress. Cold weather not only constricts blood vessels but also thickens the blood, increasing the likelihood of clot formation and arterial blockages.
Seasonal Risk Factors
Cold weather alone doesn’t directly cause heart disease, but it remains one of the top risk factors because it triggers unhealthy habits that are particularly dangerous for cardiovascular health.
As temperatures drop, we tend to move less, skipping our daily walks and exercise routines. Staying indoors longer also leads to consuming heavier meals. Despite December being a traditional month for fasting, it is also a time of festive family gatherings, where many people indulge in fatty foods, meats, and pickled products, significantly increasing their intake of unhealthy fats and excessive sodium (salt).
The main risk factors—poor diet, lack of exercise, and high salt consumption—are further aggravated by shorter daylight hours. Long, dark evenings can contribute to seasonal depression, making it even harder to stay motivated to maintain a healthy lifestyle.
Why Hypertension is a "Silent Killer"
If you've never heard this term but are over 55, it may be time to check your blood pressure. Hypertension is known as one of the most dangerous "silent killers" because it often has no symptoms. If left untreated, it can lead to serious and life-threatening conditions such as heart failure, heart attack, or stroke.
Normal blood pressure levels are around 140/90 mmHg. Higher readings indicate hypertension, while lower ones suggest hypotension. People with low blood pressure usually feel weak and dizzy, which prompts them to check their levels. High blood pressure, on the other hand, often goes unnoticed until a routine check-up, surprising patients. When symptoms do appear, the condition has usually progressed to a dangerous level, making them high-risk heart patients.
Hypertension can persist for years without obvious symptoms, gradually damaging the heart and circulatory system. Experts strongly recommend regular health check-ups and home monitoring of blood pressure. Patients taking medication should never adjust their dosage without consulting a doctor.
Tips for Stable Blood Pressure in Winter
- Stay Active Every Day
You don’t need to walk miles or spend hours in the gym, but avoid prolonged inactivity at home. Aim for at least 30 minutes of moderate exercise, five times a week—enough to increase your breathing rate without causing exhaustion. If it’s too cold or icy outside, household chores can serve as an alternative workout. - Reduce Salt Intake
Studies show that cutting back on sodium (table salt) can reduce the risk of cardiovascular incidents by up to 25%, significantly benefiting blood pressure regulation. - Eat Plenty of Fruits and Vegetables
The idea that fresh produce is unavailable in winter is just an excuse. Grocery stores offer a great variety of seasonal fruits and vegetables rich in vitamins, minerals, and fiber—essential for a strong immune system. - Monitor Your Blood Pressure Regularly
Don't panic over a single high reading. Concern is warranted if elevated levels persist for several consecutive days. Doctors recommend measuring blood pressure at the same time each day to eliminate temporary fluctuations caused by stress, work challenges, or household disputes. - Dress Warmly
Older individuals need extra layers to maintain body temperature without overloading their cardiovascular system. When going outside in winter, don’t forget your scarf, hat, and gloves. The head loses heat quickly, so always keep it covered. Protect your ears as well, as they are susceptible to frostbite. - Protect Yourself from Viruses
Modern life exposes us to flu and respiratory infections, which place significant stress on the body. Fever makes the heart work harder, increasing oxygen demand, while viral infections often cause dehydration and low blood pressure, reducing oxygen supply. For people with existing heart conditions, this imbalance can trigger heart failure.
Listen to Your Body’s Signals!
It is crucial to pay attention to warning signs from your body. Chest pain, shortness of breath, and palpitations should never be ignored. If you experience any of these symptoms—especially in combination—don’t wait for them to pass on their own. These are the three most common early signs of a heart attack, and experts urge immediate medical attention.
In such situations, every minute counts. Seek medical help immediately—it could save your life.
In an upcoming article, we will discuss standard protocols for responding to heart attacks and strokes.
