Extreme heat is not just a comfort issue; it is a serious test for heart health. It is of vital importance, especially for individuals with chronic conditions, to strictly follow the 7 rules below during heatwaves:
1. Follow a "Smart Hydration" Strategy
Waiting until you are thirsty is a sign that the body is already dehydrated. Blood volume must be maintained so that the heart can pump blood easily.
Suggestion: Drink water in small amounts but frequently throughout the day. Remember that caffeinated and sugary drinks expel water from the body (diuretic effect); when you consume these drinks, always have an extra glass of water with them.
2. Revise Your Medication Doses with Your Doctor
Since blood vessels dilate in the summer months, blood pressure naturally tends to drop. If you are using blood pressure medication or diuretics, the dose you used in winter may be "too much" in summer and lead to sudden fainting.
Suggestion: Plan a "summer dose" by consulting your doctor. Never stop medication on your own.
3. Obey the "Golden Hours" Rule
The period between 11:00 and 16:00, when the sun's rays hit at a vertical angle, is the most risky time for heart patients. Even a walk outside during these hours can put as much load on the heart as a heavy workout.
Suggestion: If you must go out, prefer shaded areas and plan your tasks for early morning or after sunset.
4. Protect the Body from "Thermal Shock"
Entering a freezing cold room suddenly from a very hot environment or taking a very cold shower can cause blood vessels to constrict suddenly (vasoconstriction) and blood pressure to spike.
Suggestion: Do not lower the air conditioner temperature below 22-24 degrees. Make sure the water is lukewarm when taking a shower; this lowers body temperature gradually and safely.
5. The Principle of "Lightness" in Nutrition
The heart must pump more blood to the stomach and intestinal system to digest heavy and fatty meals. In hot weather, this situation tires the heart twice as much.
Suggestion: Reduce your portion sizes. Instead of heavy pastries and fried foods, lighten the load on your heart with vegetables with high water content such as cucumbers, lettuce, tomatoes, and seasonal fruits.
6. Choose "Breathable" Fabrics for Clothing
If the body cannot expel heat through sweating, internal temperature rises and the heart rate (pulse) reaches dangerous levels. Synthetic and tight clothing prevents sweating.
Suggestion: Choose light-colored, loose-fitting, natural fiber clothing such as cotton or linen that allows the skin to breathe. Make it a habit to use a wide-brimmed hat.
7. Keep a Blood Pressure and Pulse Log
Measuring how your body reacts when the heat starts is the best method of protection.
Suggestion: Measure your blood pressure twice a day, in the morning and evening, and take notes. In cases that go outside your normal values (very low or very high), share this data with your cardiologist without wasting time.
Medical Review and Approval:
Asst. Prof. Dr. Hüseyin ÖZDİL
We wish you healthy days.
Editör: Nergiz Boyundurukçu
