Things are starting to heat up – make sure your heart isn’t one of them!
With summer just around the corner and the weather already heating up, you might be starting to daydream about afternoons at the beach, a typical Aussie BBQ and a cold dip in the ocean. But while doing these things, be sure to also think about extra steps you could be taking to look after your heart while indulging in the summer sun. (and of course never forget about your skin – slip, slop, slap!)
As temperatures rise, your heart works harder to regulate your body’s internal temperature. This increase in heat can have significant effects on your cardiovascular health. Understanding the association between heart health and heat is crucial for preventing heat-related illnesses, especially during the warmer months or in heatwaves.
What can extreme heat do to your heart health?
1. Increased Heart Rate
When you are exposed to high temperatures, your body works to cool itself down. One of the ways it does this is by dilating blood vessels to release heat through the skin. This process increases your heart rate as the heart pumps more blood to help regulate body temperature.
2. Dehydration and Electrolyte Imbalance
Heat can cause excessive sweating, which leads to dehydration. Dehydration reduces the volume of blood circulating in your body, making your heart work harder to pump blood. It can also cause an imbalance of electrolytes, such as sodium and potassium, which are essential for maintaining proper heart function. An electrolyte imbalance can lead to arrhythmias (irregular heartbeats) and other serious complications.
3. Increased Risk of Heat Stroke and Heart Attacks
Prolonged exposure to extreme heat can lead to heat stroke, a life-threatening condition where your body is no longer able to regulate its temperature effectively. Heat stroke puts additional stress on your heart and can exacerbate existing heart conditions, leading to heart attacks or sudden cardiac arrest. Elderly individuals, those with pre-existing heart disease, and those who are physically inactive are at a higher risk.
4. Blood Pressure Fluctuations
High temperatures can cause blood vessels to dilate, which can lower blood pressure in the short term. However, if you are dehydrated, your blood pressure may drop significantly, which can result in dizziness or fainting.
Who Is at Higher Risk?
While everyone is affected by extreme heat, certain individuals may be at greater risk of heart problems during hot weather. These include:
Older Adults
As we age, the body becomes less efficient at regulating temperature, which increases the risk of heat-related complications.
People with Heart Conditions
Those with heart disease, hypertension, or arrhythmias are at greater risk of experiencing severe complications in extreme heat.
Obese Individuals
Excess body weight can make it more difficult for the body to cool itself, placing additional strain on the heart.
Athletes and Active Individuals
Physical exertion in hot weather can put extra stress on the heart, especially if hydration levels are not properly maintained.
Children
While less likely to develop cardiovascular issues, young children may still be at risk due to their smaller body size and increased vulnerability to dehydration.
Tips for Protecting Your Heart in the Heat
1. Stay Hydrated
Proper hydration is one of the most important ways to protect your heart during hot weather. Drink plenty of water (and consider electrolyte supplementation) throughout the day to replace fluids lost through sweat. Avoid alcohol and caffeine, as these can lead to dehydration.
2. Avoid the Hottest Parts of the Day
If possible, try to stay indoors during the hottest part of the day, usually between 10 a.m. and 4 p.m. If you must be outside, take frequent breaks in the shade or indoors to cool off.
3. Wear Loose, Light Clothing
Dress in lightweight, breathable fabrics like cotton, which help your body stay cool. Light-coloured clothing reflects the sun’s rays, making it easier to stay cool.
4. Monitor Your Heart Health
If you have a heart condition, keep track of your symptoms and be mindful of any unusual changes in your body, such as dizziness, shortness of breath, or chest pain. Be sure to follow your doctor’s advice and take medications as prescribed.
5. Limit Physical Activity
If you plan to exercise in the heat, make sure to do so during cooler hours and at a lower intensity. Take regular breaks, drink water, and listen to your body’s signals. Overexertion in hot weather can increase the risk of heat-related illness.
6. Use Cooling Products
Cooling towels, fans, and air conditioning can provide relief during particularly hot days. If you don’t have access to air conditioning, consider spending time in public places like shopping malls or libraries where you can stay cool.
7. Recognise the Signs of Heat Stress
Be aware of the signs of heat-related illnesses such as heat exhaustion and heat stroke. Symptoms of heat exhaustion include heavy sweating, weakness, dizziness, and nausea. Heat stroke is more severe and can lead to confusion, loss of consciousness, or seizures. If you or someone you know experiences these symptoms, seek medical help immediately.
Conclusion
The relationship between heat and heart health is undeniable. Extreme temperatures put additional stress on the cardiovascular system, especially for those with pre-existing heart conditions. By staying hydrated, avoiding the hottest times of the day, and taking precautions during physical activity, you can help safeguard your heart against the dangers of heat exposure. Prioritise your health, listen to your body, and stay cool during the summer months to keep your heart functioning at its best. And of course, don’t forget to slip, slop, slap!
For more tips on staying heart-healthy in extreme temperatures, don’t hesitate to consult with your healthcare provider, especially if you have underlying heart conditions or other risk factors.
Useful links
Learn More: The different types of heart diseases
Related Article: Tis the season to be heart healthy
Disclaimer: This information is of a general nature. Talk to your GP about local and national resources that can help you improve your heart health and help prevent heart disease.
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