How to protect your heart in the heat

HOW TO TREAT YOUR HEART IN SUMMER

Never like in summer We must be careful not to waste excessive energy by overexerting our heart. With the scorching weather, and unfortunately there's a good chance it will only get worse, the heart muscle is already working overtime. Therefore, for example, it's not a good idea to further tax it by asking it to cope with unnecessary stress, such as being a tourist in the city or a cyclist in the mountains, with the typical waste of excess. Furthermore, in the summer months, there's a natural loss of mineral salts (primarily sodium and potassium), which, combined with increased evaporation, puts a strain on the cardiovascular system.

Once the risks are clear, and without exaggerating with fears and worries but always learning to know your body, even with its limits, let's look at our body in detail Decalogue To avoid putting your heart at risk during the hottest months and periods, your heart needs to be cared for in some way during the summer. This can be seen in the physical activity we choose, the sport we choose, our pleasures at the beach and in the mountains. It can also be seen in our eating habits and in what we eat and drink.

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LIQUIDS TO DRINK AND THOSE TO AVOID

An proper hydration It helps the heart work better. But which drinks should you choose? Water certainly takes pole position, as we all know it's essential for our overall well-being. For those who aren't aware, however, several minerals found in this precious liquid are very good for our heart. Calcium for example, it intervenes in the blood clotting process and in the contraction of muscle cells. It has been demonstrated that this mineral is capable of reduce the chances of heart attack 1%.

Il Magnesium, instead, protects and helps muscle cells to relax. So much so that there are several heart disorders, in particular arrhythmia, which can be generated by its deficiency. From a study conducted by the University of Arkansas and published on Journal of Nutrition, it even emerges that dehydration can damage the cardiovascular functions just like what happens in heavy smokers.

If water is a panacea for the health of the the heartThe same cannot be said for carbonated drinks, excessive consumption of which has been linked to an increased risk of heart disease in both men and women. Be careful with sugary drinks, too. According to a study byInstitute of Environmental Medicine, published BMJIndeed, there's a link between regular consumption of sugary drinks and an increased risk of heart failure in men. Moderation, in short, remains the golden rule.

THE MOST SUITABLE PHYSICAL ACTIVITY

Summer is an ideal season for engaging in any physical activity, as long as you avoid the hottest hours, when, among other things, the strain on the heart is greatest. Among the outdoor disciplines For example, swimming is preferable. Swimming involves predominantly aerobic muscle work, which produces undeniable benefits for the cardiovascular systemAnother aerobic exercise that can promote heart health is walking, as it helps lower blood pressure and cholesterol. Several studies also show that brisk walking for at least 30 minutes a day reduces the risk of heart attack and stroke by 30-40 percent. Cycling is also a preferred sport for heart health. It's not just aaerobic activityCycling helps relieve tension and stress, with clear benefits for both cardiac and psychological well-being.

TIPS AT THE TABLE

"We are what we eat", states the famous saying of the German philosopher Ludwig Feuerbach. In fact, just like hydration, nutrition plays a primary role in the health of our body, including that of the heart. Some foods can be true allies of this vital organ. This is the case of salmon, a source of Omega 3 fatty acids.

In summer, it is especially advisable not to miss out foods rich in potassium, a macronutrient capable of reducing blood pressure, countering hypertension, and protecting the heart from the heat and the inevitable temperature changes experienced when moving from outdoor to indoor environments, cooled by air conditioning. In the warmer months, it is therefore advisable to consume avocado, a mine of mineral salts. In addition to potassium, this tasty exotic fruit provides magnesium, calcium and substances such as Omega 3 andlinoleic acid, good fats that are allies of the heart and arteries. Equally useful are tomatoes, rich not only in potassium but also in water, vitamin C and an important antioxidant, lycopeneTaken together, these substances promote heart health, helping prevent cardiovascular disease. Bananas and peaches are also great foods to include. Bananas contain high amounts of potassium and are particularly beneficial after sports because they are highly energizing and a source of other minerals, such as magnesium and iron. Peaches are not only rich in potassium but also help quench thirst, being 90% water.

HOW TO HEAL YOUR HEART IN THE MOUNTAINS

As altitude increases, atmospheric pressure decreases, resulting in a decrease in oxygen levels in the air. In particular, when altitudes exceed 2.500 meters, a series of changes occur in the body, including increased blood pressure and heart rate, an increase in the number of red blood cells resulting in thicker blood, and stiffening of the arteries. For these reasons, those with cardiovascular conditions should carefully evaluate the possibility of traveling to high altitudes, discussing the matter with their doctor.

To keep your heart healthy even on the peaks, it's still advisable to follow some precautions. First, prepare yourself physically for long trekking and ascents with adequate training in the preceding months. It's also essential to ascend to high altitude gradually, especially if you plan to stay there for more than six or seven hours. Once you reach your destination, it's best to avoid strenuous physical activity immediately, allowing yourself at least twenty-four hours to acclimatize, especially if you're prone to heart problems.

HOW TO HEAL YOUR HEART AT THE SEA

The heat typical of marine areas can cause some heart problems as it increases the heart rate This promotes dehydration, which in turn hinders proper oxygen exchange in the lungs and peripheral vessels. Those with cardiovascular disease should therefore avoid going out during the hottest hours of the day when at the beach. When taking a dip, to avoid thermal shock, they should also pay attention to the water temperature, which should never be too low. On the beach, it's best to stay in a well-ventilated area. Finally, excessive exertion, such as long swims, should be avoided, as they not only affect the heart but can also lead to muscle cramps.

TO KNOW MORE: Bananas protect your heart and bones. They're rich in potassium. But don't eat them after lunch or dinner. Better for breakfast or as a snack.

TIPS FOR HEALING CHILDREN'S HEART

In the summer months the children, especially the youngest ones, should be considered special surveillance. In addition to avoiding unnecessary fatigue related to record temperatures and humidity peaks, children must be protected from heat strokeThese potentially dangerous conditions can cause damage not only to the heart, but also to other organs such as the brain and kidneys. Their symptoms are numerous: headache, nausea, vomiting, rapid breathing, flushed skin, sweating, rapid heartbeat, muscle cramps, and loss of consciousness. How can they be avoided?

Children should not go outside or engage in physical activity during the hottest hours of the day. They should wear light clothing, preferably linen or cotton, which allows for greater breathability. They should be hydrated, increasing it to replace fluids lost through sweating. They should also be kept in adequately ventilated areas. You can also use conditioner, while maintaining a temperature of 23-24° and trying not to have the little ones continually move from warm to cooler places or vice versa.

TIPS FOR HEART CARE IN THE ELDERLY

Elderly people who suffer from hypertensionDuring the summer months, patients should check their blood pressure more frequently, and avoid sudden temperature changes caused by going from excessively hot to extremely cold environments. They should also be careful with medications, whose effects can be exacerbated by heat. In summer, dosage adjustments may be necessary, obviously always under medical supervision.

YES TO SPORT, BUT WITH JUDGMENT

To avoid straining your heart, it's a good idea to take some precautions while exercising during the summer months. Drinking small sips of water before, during, and after training helps keep your body properly hydrated. In addition to drinking water, if you're sweating profusely, taking supplements can be helpful, but always consult your doctor and avoid the do-it-yourself trap.

Choosing the right clothing for physical activity is also essential. Avoid synthetic clothing and instead use specific technical products that allow for adequate breathability.

When playing sports, avoid the middle of the day, as this is a time when heatstroke can occur. Instead, favor the early morning and late afternoon hours.

Regardless of the sport chosen, it is advisable to always do a minimal warm-up to prepare the body for the most intense physical exercise, simultaneously encouraging a gradual increase in heart rate.

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WATCH YOUR PULSE

La heart rate, or the number of times the heart beats in a minute, should be monitored. The following parameters are considered normal based on age:

• 80 to 180 bpm for newborns;
• 80 to 100 bpm for children;
• 70 to 120 bpm for adolescents;
• From 60 to 90 bpm for adults, with minimal difference between men and women.

Heart rate can, however, change at specific times of the day or under certain conditions. Palpitations, or a heightened perception of one's heartbeat, do not necessarily indicate a potentially fatal heart condition. Even many people without heart disease experience palpitations, which can be caused, for example, by stress, anxiety, depression, and panic attacks.

WHEN TO NOTIFY YOUR DOCTOR

Certain symptoms constitute potential warning signs. The list includes:

• Blurred vision;
• Stunning;
• Shortness of breath;
• Pain or pressure at the chest level;
• Fainting;
• Heart rate above 120 beats per minute or below 45 beats per minute.

If you experience constant palpitations or any of the warning signs listed above, it is essential to immediately call an ambulance or go to the nearest emergency room.

Even if only occasional palpitations occur, to eliminate any doubt and protect your heart in summer and not only that, it is advisable to seek the opinion of a doctor.

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