Hainan experiences high temperatures and humidity all year round, and the weather remains sultry and oppressive into the height of summer. Many people only focus on preventing heatstroke, yet overlook the continuous harm high temperatures inflict on the heart.
Clinical data shows that the number of visits to cardiology departments and emergency departments for chest pain significantly increases every summer. The combination of multiple factors, such as high temperatures, dehydration, thermal and cold stimuli, and emotional irritability, can easily induce acute conditions such as angina pectoris, myocardial infarction, and arrhythmia.
Shu Yue, Director of the Cardiac Rehabilitation Department at Hainan Chengmei Hospital, reminds that high temperature environments will continuously increase the heart's workload. Middle-aged and elderly people, as well as those with hypertension, coronary heart disease, and heart failure, are high-risk groups. By consistently doing six heart-protective things in daily life, the risk of cardiovascular emergencies can be significantly reduced.
01 Why is the heart particularly fragile during midsummer?
Director Shu Yue explained that high temperature and humidity in summer would bring triple irreversible burden to the heart, which is also the core reason for the high incidence of cardiovascular accidents.
Firstly, high temperatures accelerate heart oxygen consumption. As the temperature rises, the human body dilates the superficial blood vessels throughout the body to dissipate heat, causing a large amount of blood to shunt to the skin. The heart needs to pump blood faster to maintain blood supply to the whole body, leading to an increase in heart rate and a doubling of myocardial oxygen consumption. People with coronary artery stenosis are particularly prone to myocardial ischemia, chest tightness, and chest pain.
Secondly, excessive sweating can cause blood to become viscous. In summer, even a little activity can lead to heavy sweating, resulting in rapid loss of water, potassium, magnesium, and other electrolytes. This can cause blood to become concentrated and viscous, slowing down blood flow and significantly increasing the risk of thrombosis. Blockage of the coronary artery can trigger acute myocardial infarction.
Thirdly, alternating cold and heat stimuli can cause vascular spasm. Frequent transitions between high outdoor temperatures and low indoor air conditioning temperatures can repeatedly contract and expand blood vessels, damaging the vascular endothelium and making plaques highly susceptible to rupture. Meanwhile, iced beverages and raw or cold foods can directly stimulate coronary artery contraction, inducing sudden cardiac discomfort.
In addition, hot and humid weather tends to make people irritable and prone to anger, leading to continuous excitation of the sympathetic nervous system and severe fluctuations in blood pressure, further exacerbating cardiovascular damage.
Director Shu Yue emphasized that heart protection cannot be ignored in summer, regardless of whether there is underlying heart disease or not.
02 Stick to 6 daily habits to safeguard cardiovascular health
Based on the local climate characteristics of Hainan, Director Shu Yue summarized six simple and easy-to-implement heart-protection habits. By adhering to these habits on a daily basis for a long period of time, the heart burden can be effectively reduced.
1. Replenish water with warm water in small amounts but frequently. Actively replenish electrolytes and don't wait until you feel thirsty to drink water. Drink 1500-2000ml of warm water multiple times a day, with a glass of warm water in the morning and another before bedtime, to dilute the thick blood during the night. When sweating excessively, drink a small amount of warm water to replenish potassium and sodium. Avoid gulping down ice water, iced milk tea, or carbonated drinks all at once to prevent stimulating vascular spasm. Patients with heart failure and kidney disease should follow medical advice to control their water intake.
2. Eat light meals and supplement potassium, avoiding high-salt, high-fat, and iced foods. Reduce the intake of pickled products, fried foods, and fatty meats in daily life, and keep daily salt intake within 5 grams; eat more potassium-rich fruits and vegetables such as tomatoes, winter melon, bananas, and spinach to balance the loss of electrolytes; eat less iced watermelon and cold drinks, and choose room-temperature mung bean soup and winter melon soup as the first choice for relieving heat in high temperatures, to reduce the dual stimulation on blood vessels and intestines.
3. Use air conditioning scientifically and strictly control the temperature difference between indoors and outdoors. Set the air conditioning temperature to 26℃-28℃, and ensure that the temperature difference between indoors and outdoors does not exceed 6℃. When returning home from the outdoors, dry your sweat in a shady place first, and wait for 3-5 minutes before entering the air-conditioned room to avoid direct cold air blowing on your chest and head. During nighttime sleep, raise the air conditioning temperature, open the window with a gap for ventilation, and prevent continuous vasoconstriction.
4. Exercise during off-peak hours to avoid high temperatures at noon. Director Shu Yue reminds us to avoid exercising during the high-temperature period from 10:00 to 16:00 in summer. Instead, choose to exercise in the early morning from 6-8 a.m. or in the evening after 6 p.m., engaging in gentle aerobic activities such as brisk walking, tai chi, and slow walking for 20-30 minutes each time, until you slightly sweat. Patients with coronary heart disease should prepare emergency medication before exercising, and immediately stop and rest if they experience palpitations or chest tightness.
5. Take a 20-30 minute nap during lunchtime to ensure adequate sleep. In summer, days are long and nights are short, and high temperatures can lead to insomnia at night, preventing the heart muscle from being fully repaired. A brief nap at noon can reduce heart rate and alleviate heart fatigue; try to fall asleep before 23:00 at night to ensure 7-8 hours of sleep and reduce the risk of cardiovascular and cerebrovascular diseases caused by a sudden increase in blood pressure in the morning.
6. Stabilize emotions and reduce irritability and rage. Hot and humid weather tends to make people restless and irritable. Anger and anxiety can instantly increase blood pressure and speed up the heartbeat. Take deep breaths and listen to soothing music daily, and slow down when faced with challenges; gently massage the Neiguan acupoint daily to calm the mind and avoid intense emotional fluctuations that may irritate the heart.
03 High-risk groups should be closely monitored, and seek medical attention immediately if any discomfort occurs
Director Shu Yue specifically reminds that people with hypertension, diabetes, coronary heart disease, and the elderly need to conduct special monitoring in summer to strengthen the heart defense line.
First, regularly monitor blood pressure and blood glucose levels. Blood pressure tends to fluctuate under high temperatures. Do not stop or reduce medication on your own. If you need to adjust your medication, you must consult a cardiologist at the outpatient department. Carry emergency medications such as nitroglycerin with you, and avoid long-distance travel and exposure to the sun when going out alone.
Second, keep in mind the early warning signals of heart problems. If you experience persistent chest tightness and chest pain, profuse sweating, palpitations and shortness of breath, radiating pain in the left shoulder and back, dizziness and nausea, immediately stop all activities, lie down and rest, take emergency medication and call 120. Do not delay or wait and see.
Thirdly, regular cardiac rehabilitation assessments should be conducted. For individuals with a history of cardiovascular diseases, they can visit the cardiac rehabilitation department for cardiopulmonary function testing. Under professional guidance, they can customize heart-protecting and exercise plans specifically tailored for summer, thereby reducing the risk of recurrence.
High temperatures are not the "trigger" for heart diseases; neglecting protective measures is the key. Director Shu Yue stated that protecting the heart does not require complicated procedures. By incorporating hydration, temperature control, a light diet, moderate exercise, regular sleep, and stable emotions into daily life, one can reduce the damage of high temperatures to the cardiovascular system.
Expert Introduction
Shu Yue, Deputy Chief Physician
Director of Cardiac Rehabilitation Department
Hainan Free Trade Port E-type Talent
Medical expertise:
Proficient in conventional treatment and cardiac rehabilitation therapy for cardiovascular diseases and critically ill patients; exercise therapy and exercise healthcare for hypertension, hyperglycemia, hyperlipidemia, and heart disease; chronic disease management, cardiorespiratory endurance assessment, and physical training.