10 Tips to Protect Your Heart Health During Smog Season

Last Update:19 November 2024 14:43 IST

Cold weather combined with increased pollution levels can significantly impact heart health.

Be sure to wear a mask that covers your mouth and nose when you go out.

The arrival of winter brings with it many health problems, especially for individuals with heart disease. With the increase in cold weather pollution levels can significantly affect heart health. When we breathe polluted air, fine particulate matter (PM2.5), ozone, nitrogen dioxide and other pollutants from vehicles, industrial sources and factories can penetrate the respiratory system and then the circulatory system. This causes inflammation in the blood vessels, encouraging plaque buildup and leading to hardening of the arteries (atherosclerosis), increasing the risk of heart attack and stroke.

That’s why it’s so important to take proactive measures to protect your heart during this season. In this article, check out ten tips to protect your heart health during winter in India.

Limit Outdoor Activities

To improve your heart health, it’s important to monitor air quality indexes (AQI) and stay indoors on days when pollution levels are high. Limiting outdoor activities will reduce exposure to harmful particles that can stress the heart and arteries.

Wear a Mask

When going out, be sure to wear a mask that covers your nose and mouth safely. When choosing a mask, focus on three key factors: the mask’s ability to filter particles smaller than 2.5 microns, the type of filter used, and the fit to the face.

stay hydrated

Drink plenty of water to keep your body hydrated, especially during the winter months. Dehydration worsens the effect of air pollution on the cardiovascular system. When the body is dehydrated, blood thickens, making it difficult for the heart to pump efficiently. This increases the risk of cardiovascular disease such as heart attack or stroke. Help maintain proper water balance and reduce strain on the heart by recognizing the body’s signals when it’s dehydrated, including dark urine, dizziness, or dry mouth.

Track Blood Pressure

With the increase in pollution levels comes an increase in blood pressure levels, which puts additional stress on the heart. Therefore, it is important to monitor your blood pressure regularly during smog season, especially for people with a history of hypertension or heart disease. Purchase home blood pressure monitors and check blood pressure at the same time each day for consistency. If you notice significant increases in high blood pressure during periods of poor air quality, consult your healthcare provider.

Watch for Signs of Heart Stress

During smoke season, pay special attention to symptoms that indicate the heart is under stress. Shortness of breath, fatigue, chest discomfort, dizziness, and palpitations are all symptoms of cardiovascular problems. If you notice any of these symptoms, it is recommended that you seek medical help immediately. Document symptoms that may help link symptoms to pollution exposure.

Schedule Regular Health Checks and Cardiac Screenings

To detect early signs of heart stress, visit your healthcare provider and schedule regular ECG tests, especially during or after smog season. The electrocardiogram (ECG) provides a more comprehensive picture of the heart’s electrical activity, making it essential for detecting irregular heart rhythms and other cardiovascular problems. Although some wearable devices offer ECG functionality, professional evaluation remains critical if symptoms such as fatigue, chest pain or irregular heartbeat occur.

Maintain a Healthy Diet

Consume a heart-healthy diet rich in antioxidants, omega-3 fatty acids and fiber, such as fruits, vegetables, fish and whole grains. It helps alleviate the effects of air pollution, reduces inflammation and supports heart health. Also add more anti-inflammatory foods to your diet, such as leafy greens, fruits and nuts.

Regular Exercise

Get regular physical activity for your heart health, but avoid overexertion, especially in cold weather. On days when pollution is high, consider shifting your workout to well-ventilated areas or air-purified rooms to avoid breathing polluted air, which can negate the benefits of exercise.

Use an Air Purifier

Invest in a high-quality air purifier, especially when there are elderly people, children and pregnant women at home. Air purifiers can significantly reduce indoor pollutants and improve air quality, providing cleaner air in bedrooms and living spaces where people spend the most time. Ultimately, it protects your cardiovascular system from long-term exposure to airborne toxins.

Monitor Local Air Quality

Another thing to consider in this cold weather is to pay attention to air quality levels. It is one of the most effective ways to reduce exposure to harmful pollutants. Stay informed about the air quality in your area through various apps and online tools such as AirVisual or AQICN, which provide real-time updates on pollution levels. AQI is an easy-to-understand rating system that ranks pollution from ‘good’ to ‘hazardous’. Once you see the AQI reaching unhealthy levels (typically 100 or above), it is best to limit outdoor activities as it helps minimize cardiovascular strain from breathing fine particles and gases.