Safeguard Your Heart for a Happy 2024 Summer

Summertime, and the living’s easy. But, for your heart, the summer heat and humidity can be hard to handle.

Summer is a time of family and fun, but this warmest season of the year brings challenges to your cardiac system. The summer heat and humidity have our bodies working harder to regulate body temperature, and those with high blood pressure, obesity or a history of heart disease or stroke must take extra precautions to protect their hearts. The American Heart Association explains that the body tries to cool itself in hot weather by shifting blood from major organs to underneath the skin. In turn, this puts more stress on the heart because it must work harder.  

On top of all that, it can be difficult to remember what goals we set for ourselves with family time, vacation and summer activities. So, as the thermometer heats up, here are some great tips for maintaining a heart-healthy lifestyle this summer, from Ochsner Digital Medicine:

Rethink Your Drink – While a cold beer or a soft drink may sound refreshing when the sun is blazing, they can be dehydrating. Water, of course, is best, but if you need more flavor, you can infuse water with fresh fruits and vegetables, such as strawberry mint water. If you enjoy iced coffee during these sizzling summers, stick to no more than 16 oz for the day unless it’s decaf. Canned cocktails are marketed to taste similar to popular flavored waters. If you are going to enjoy a drink this summer, try limiting yourself to one drink a day for women of any age and two drinks a day for men younger than 65.

Move More, Sit Less! – First, you should try to avoid the outdoors from about noon to 3 p.m., because that strong sun can put you at higher risk for heat-related illnesses. However, you still want to get moving during the summertime! Did you know that committing to 4 to 12 weeks of exercise can help to lower your blood pressure by 7 points? Movement also improves blood sugar levels because movement helps your body use insulin to turn food into energy. The goal is to aim for 150 minutes of activity every week. That’s right, just 21 minutes a day! Get creative this summer with outdoor activities like swimming or hiking (safer with a friend!). If the heat is too much, aim for indoor activities at home, such as active video games, streaming exercise videos, chair exercises or yoga. If you belong to a gym, indoor basketball or racquetball can get that heart pumping. Thank goodness for gym showers, right?   

Eat the Rainbow –  Incorporate fresh fruits and vegetables into parties and activities. Water-rich fruits and vegetables, such as watermelon and cucumber, can help you stay cool and hydrated in the summer heat. Try new healthy recipes, like swapping regular pasta for whole wheat pasta. Opting for whole grains with meals can reduce carbohydrates and benefit blood sugar overall. In-season produce includes bell peppers, blueberries, strawberries, and sugar snap peas, making them fresher and more affordable this time of year.

Sleep Hygiene – Most summer nights are spent with family and friends, making it difficult to prioritize rest. Lack of sleep is associated with increased hunger, higher blood sugar and blood pressure, poor concentration and frequent illness. To better track sleep during the summer, set a bedtime, keep your bedroom dark and cool, and lastly, aim to turn off all electronics one hour before bedtime.

Tame travel-related stress – High-stress levels can cause temporary but dramatic increases in blood pressure. Traveling often triggers stress, especially when flights are delayed or canceled due to a summer storm or when your day at the waterpark is a washout. Find ways to cope with this stress – like meditation or finding humor in the situation.

Importantly, if you live along the Gulf Coast and still need to prepare for hurricane season, make sure to prepare now. Nothing will stress you out like suddenly having to search for supplies you need when the storm is at the state’s door.

Here are a few other suggestions that us Digital Medicine coaches suggest to our patients during the summertime:

• Wear lightweight, breathable fabrics, such as cotton, linen or rayon. Pass on the polyester and nylon.
• Use sunscreen. Protect your skin from harmful UV rays.
• Take breaks. Even if you are doing something non-strenuous, such as gardening, it is important to go inside periodically to cool off.
• Hydrate, hydrate, hydrate. I’m can’t stress this enough 😊 It’s absolutely crucial in the heat. Carry around a reusable water bottle with you.

Lastly, if your air conditioner goes out and you live in a particularly hot climate, it may be better to get outside! It’s not safe to stay in a closed area with no air conditioner in these summer months, especially for very young children or the elderly. If you cannot re-locate to an air-conditioned space, follow the above prep tips, and find a shady place to sit to wait out the day. Your town may even offer a free and open-to-the-public community cooling center during the summer

By following these tips, you can enjoy a heart-healthy and safe summer while staying cool and stress-free.

If you are living with high blood pressure or Type 2 diabetes, Ochsner Digital Medicine can help you measure, monitor and properly manage both blood pressure and blood sugar year-round. The Digital Medicine program, which also offers high cholesterol and weight management, allowing members to measure their blood pressure or blood sugar from anywhere with easy digital tools. A clinician can monitor those readings, adjust medications, and remotely intervene if they see abnormal levels. The member also has access to a panel of health coaches and dietitians who help maintain good health with lifestyle support.

The Digital Medicine program meets the member where they are to empower them to lead their own health journey. This program is an at-home, or on the go, management system, so no extra trips to the doctor’s office are required.