5 Ways to Protect Your Heart Health in the (HOT) Summer Months
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You know that summer comes with its own set of challenges. In addition to sweating more and facing the possibility of heat-related illnesses, people also tend to let their guard down a bit in the summer. And that puts them at greater risk for dehydration, sunburn, bug bites and other un-ideal outcomes. That’s why it’s important to up your awareness and make some changes now to help protect your heart health during the coming months. If you are an avid reader of our blog, you know that heart disease is responsible for almost one out of every four deaths in the U.S., making it the first leading cause of death in this country. Thankfully, there are things we can all do on a daily basis to help reduce those risks. Here are 5 ways you can protect your heart health in the (HOT) summer months…
Stay well hydrated.
As we mentioned above, summer is a time when people are more likely to become dehydrated, which can put their heart health at risk. When you’re dehydrated, your blood volume decreases, which decreases the amount of blood your heart is pumping out each minute. For people with pre-existing heart conditions, that can mean a spike in blood pressure, which can increase the risk of blood clots and heart attack. For others, dehydration can cause dizziness, fatigue, headaches, and more serious issues like seizures. To stay hydrated, drink lots of water and other non-alcoholic beverages with low sugar content and electrolytes. Avoid sodas and other beverages high in sugar, caffeine and artificial ingredients. And look out for signs of dehydration. Those include thirst, dizziness, dry lips or tongue, frequent urination and cramping. If you notice any of those symptoms, reach for water and be sure to drink a lot of it during the warm summer months.
Protect your skin from UV rays.
During the summer, you’re more likely to spend time outdoors, so you may be exposing yourself to harmful UV rays from the sun — another risk factor for heart disease. And it’s important to remember that UV rays can get you even when it’s cloudy outside. UV rays can also lead to premature skin aging, wrinkles and skin cancer. To protect your skin from UV rays, you can: wear lightweight clothing like loose-fitting pants, long-sleeved shirts and wide-brimmed hats that cover as much of your skin as possible use sunscreen with an SPF of 30 or higher every two hours, even if you’re not in the water cover up with shade when possible while outside during the summer months While you’re at it, you can also protect your eyes by wearing sunglasses that block 99% of UV rays. Choose sunglasses that have a UV rating of at least 99%.
Try a small, protein-packed snack at lunch.
As we head into the summer months, many people find that their appetite decreases, either because of the heat or because they’re not as active as they are during other seasons. As we’ve talked about in other blog posts, a healthy diet is important for heart health. It helps lower your cholesterol and blood pressure, which can lower your risk of heart attack, stroke or other cardiovascular disease. Additionally, small, protein-rich snacks may help fight the hunger pangs that come with the heat. If you’re feeling hungry and want to avoid the temptation of salty, high-calorie foods, try a small, protein-rich snack like a hard-boiled egg, yogurt with fresh berries or nuts like pistachios.
Don’t forget about fiber and calcium during summer.
As we’ve discussed in our other blog posts, a balanced diet is important for heart health. That said, it’s also important to look out for certain nutrients — like calcium and fiber — that are essential to heart health. A healthy, balanced diet rich in fiber and calcium can help lower your cholesterol and blood pressure, which can lower your risk of heart attack, stroke or other cardiovascular disease. Limiting your sodium intake can also help lower your blood pressure. And if you’re struggling to get enough fiber in your diet, try adding a fiber supplement to your daily routine.
Get moving with High Intensity Interval Training (HIIT).
We’ve talked about the importance of heart-healthy exercise in the past. That said, there are lots of ways to exercise in the summer, including HIIT. HIIT is a great way to get your heart pumping and exercising even when the weather is hot and humid. To do a HIIT workout, you might go on a bike ride, spend time swimming or even go for a run indoors on a treadmill while cranking up the speed. Other options are to take a yoga class or go for a walk with a friend.
Get moving and exercise
Though HIIT is a great option during the summer months, you shouldn’t avoid exercise altogether. Rather, you should just be sure to be mindful of the heat and humidity and work out accordingly. Avoid exercising outside during the hottest part of the day, when the sun is at its highest and temperatures are highest, which is usually between 10 a.m. and 4 p.m. If possible, go for an early-morning jog or take your workout indoors at a gym or fitness center. If you do go outside, wear lightweight clothing that is appropriate for the weather and don’t forget the sunscreen to protect against damage from the sun.
Conclusion
Heart disease is the number one killer in the U.S., and is preventable. By following these 5 tips, you can protect your heart health and prevent heart disease. Stay hydrated, wear sunscreen, eat a healthy diet, get moving and exercise, and don’t forget to take your medication as prescribed.
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