MUMBAI, Jan.22, 2026 – A primary care study in Bhubaneswar, India, revealed a 25% surge in respiratory illnesses during winter months, climbing to 183 cases per 1,000 people-a stark reminder that even milder winters can pose notable health risks.
Why Winter Hits Your Heart Harder-Even in Warmer Climates
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Despite generally temperate winters, South Asians face unique cardiovascular vulnerabilities during colder seasons due to evolutionary factors adn lifestyle patterns.
- South Asians may be less equipped to handle cold due to a past adaptation for heat loss.
- winter triggers physiological changes like blood vessel constriction, increasing heart strain.
- Certain professions and habits-like sedentary work,smoking,and overindulgence-heighten risk.
- Age-specific precautions,from hydration to flu vaccines,can significantly protect heart health.
What exactly makes winter a threat to your heart? It’s not just about shivering. Colder temperatures can cause vasoconstriction-a narrowing of blood vessels-which forces your heart to work harder and elevates blood pressure. This also thickens the blood, increasing the potential for dangerous clots. These effects can occur even with relatively mild temperature drops of 5-10°C.
The South Asian Predisposition
Interestingly, population studies suggest that people of South Asian descent may be less physiologically equipped to handle cold temperatures. Historically, this population has evolved to efficiently dissipate heat, rather than conserve it. This means their bodies may struggle to adapt quickly to colder conditions, leading to greater cardiovascular strain.
The combination of colder weather and year-end festivities-frequently enough involving overeating and reduced physical activity-creates a perfect storm for cardiovascular strain.
Protecting Your Heart,By Age
Here’s how to tailor your winter heart-health strategy based on your age:
- Under 40: Prioritize regular indoor exercise,stay well-hydrated (remember,you may not feel as thirsty in the cold),and avoid sudden exposure to cold temperatures.
- 40-60: Dress in layers when going outside, monitor your blood pressure regularly, limit alcohol and fried foods, and ensure adequate hydration.
- Over 60: Avoid strenuous outdoor activity, get a flu vaccine, drink warm fluids consistently, and seek immediate medical attention for any chest pain.
A consistent focus on light, nutritious meals eaten at regular intervals, and avoiding heavy, late-night eating, is beneficial for everyone.
My Daily heart-Healthy Routine
To keep my own heart in top shape, I follow a few key habits:
- 30-45 minutes of daily aerobic exercise, complemented by weight training on alternate days.
- Daily yoga practice for stress reduction.
- A predominantly plant-based diet, supplemented with egg whites and fish for protein.
- Strict avoidance of processed foods, packaged snacks, and sweets.
- 7 hours of sleep each night, preceded by yoga nidra.
Ultimately, proactive measures and mindful habits are your best defense against winter’s impact on your heart.
