10 Ways To Keep Your Heart Healthy This Summer: Interventional Cardiologist Shares Some Tips

10 Ways To Keep Your Heart Healthy This Summer: Interventional Cardiologist Shares Some Tips

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Taking care of your heart is of utmost importance during the hot summer days.

In the hot summer months, we see an increase in heart-related health issues. We bring you some heart healthy tips from an expert. Read on.

As summer heats up and global warming intensifies, the risks of heat-related health issues like heat strokes, cramps, exhaustion, and dehydration become more pronounced. Our cardiovascular system is particularly vulnerable to these heat-related challenges. As our bodies work to cool down through sweating and redirection of blood flow, our hearts are tasked with additional work. These demanding conditions call for special attention to our heart health.

To get a better understanding of the issues and get an expert opinion on how to keep our hearts healthy in the hot summer months, TheHealthSite.com reached out to DrNilay Patel, Interventional Cardiologist, Asian Heart Institute. During the course of discussion, he offered ten key points for better heart care during the summer months. Scroll down to read up on these 10 invaluable tips to keep your heart healthy this summer.

Hydration is crucial

Ensure you stay well-hydrated by drinking approximately 11 cups of water per day for women and 16 cups for men. Consider flavored water if plain water doesn't appeal to you, but the bottom line is to keep yourself hydrated.

Time your exercise wisely

Exercise during the cooler hours of the day, such as early mornings, to minimize sweating and reduce the strain on your heart.

Limit alcohol and caffeine intake

Alcohol and caffeine can both contribute to dehydration, so it's best to avoid excessive consumption, especially in hot weather.

Practice Pranayama to stay cool

Engage in pranayama or deep breathing exercises to help regulate your body temperature and activate your parasympathetic nervous system, which benefits heart health.

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Adopt the Mediterranean diet

Choose a heart-smart diet that includes plenty of salads and fruits. These refreshing options are not only cooling but also contribute to cardiovascular well-being, following the principles of the Mediterranean diet.

Catch some rays in moderation

While it's important to practice moderation, remember that exposure to sunlight can help boost your Vitamin D levels, which is beneficial for heart health. Aim for around 30 minutes of sun exposure but be sure to protect your skin and avoid overexposure.

Take Regular Breaks

If you are spending time outdoors in the heat, take frequent breaks in shaded or cooler areas to rest and hydrate. Pacing yourself and avoiding overexertion can help prevent heat exhaustion and reduce the workload on your heart.

Monitor Your Heart Rate

Keep an eye on your heart rate during physical activity in hot weather. If you notice your heart rate spiking or experience symptoms like dizziness, nausea or chest discomfort, take a break and seek medical attention if necessary. Listen to your body and know when to slow down or stop activities to protect your heart health.

Wear Lightweight Clothing

Opt for loose-fitting, lightweight clothing made of breathable fabrics like cotton to help keep your body cool and prevent overheating. Light-coloured clothing can also reflect sunlight and heat, further aiding in temperature regulation.

Prioritise Restful Sleep

Ensure you get adequate sleep each night, as rest is essential for heart health. Your body has its own internal clock, called the circadian rhythm, which helps regulate sleep-wake cycles. During hot weather, it can be challenging to maintain a regular sleep schedule due to increased discomfort and higher temperatures. However, sticking to a consistent sleep routine is especially important during these times to support your body's natural rhythm. Use fans or air conditioning to create a comfortable sleeping environment and promote restorative sleep, even in the heat.