Summer Heart Health

Summertime is looked forward to by many. It is a time where the sun is out more, the days are warmer, and it signifies rest and relaxation, or vacations for many families. Your health may actually get better during the summer as well. It has been shown that less heart related deaths occur during the summer. Your overall heart health may also improve during the summer months as well. Some of the most common risk factors for heart disease are high blood pressure, high cortisol levels, and vitamin D deficiencies.

One of the reasons your heart health may improve over the summer is that most of us enjoy a slower pace during the summer. Vacations are booked. Kids are out of school. Most of the time extracurriculars have slowed down, or you are able to find an extracurricular you enjoy doing at your own pace. There is more daylight which makes it feel as though there is more time to get things accomplished in a day. This slower place can help reduce cortisol levels and decrease your overall stress.

Another reason your heart is healthier is there are no food heavy holidays during the summer. You don’t have Thanksgiving or Christmas to sit down for a big meal. There are also lots more fresh fruits and vegetables that are in season. The high temperature of summer and the high humidity can cause your body to want more fruits to help keep your body hydrated. Foods that are very heart healthy and in season during summer are berries. Strawberries, blueberries, raspberries, and blackberries are full of antioxidants, vitamins and fibers. They also have anthocyanins which can help lower inflammation. Leafy greens are packed full with vitamin A, K, C, folate, and potassium. Citrus fruits can help lower cholesterol which can in return help lower your risk of heart disease. Tomatoes, cucumbers, watermelons, avocados, are all other good choices of in season fruits and vegetables to add to your diet in the summer. They are packed full of lycopene, an antioxidant, they also contain vitamin A, and C, and are very hydrating. Gardening is a popular pastime in the summer for many people. Being able to grow your own fruits and vegetables to help your health can be very fulfilling.

With the warm sun filled days we are often outside more often in the summer. Being outside can help you with natural vitamin D absorption. Vitamin D is important to strengthen your immunity, which can lower the risk of heart disease and diabetes. More vitamin D helps with your body’s ability to absorb calcium. Being outdoors at least 30 minutes per week can help lower your blood pressure and lower depression. Sunny blue skies can improve your mood. Cortisol levels are usually decreased while being outside which can also help you feel less stressed and improve your mood.

Being outside usually means you sweat more. Though some people feel sweating is a big gross mess, it is actually very beneficial for your body. Sweating helps cool the body naturally, it can also purge the body of bacteria and dust. Sweating also helps improve your body’s circulation, which can help lower inflammation. To give yourself a big endorphin boost you should look to exercising outside. Activities you may consider to do during the summer can include a morning jog, swimming, biking, hiking, walks, or even a water balloon fight. If you want a more relaxing activity to do outside you could try yoga, growing a garden, watching a sunrise or sunset, spending time at a park, or reading in a hammock.

If you already have heart disease or heart condition it is important to take care of yourself during the summer. The heat can cause your heart to have to overwork. Make sure you stay hydrated, it is easy to become dehydrated in the summer heat and humidity. Avoid extraordinary heat. Try to be outside in the cooler parts of the day, right as the sun is coming up, or as the sun is setting in the evening. When you are outside, dress appropriately. Light layers that help your body stay cool.

During the summer months your cholesterol and blood pressure lower. This can help decrease risk of heart disease. It can also help your heart feel healthier during the summer. Relaxing vacations, taking time off work, spending more time outside and eating fresh fruits and vegetables can all help your overall heart health.