10 ways to protect your heart during a viral outbreak
Support your cardiovascular health when viruses are spreading.
DANIAL HAKIM
To help navigate these health threats during a viral outbreak, Dr G.S. Sridhar, a Consultant Cardiologist and Physician from Sri Kota Specialist Medical Centre , offers essential advice for protecting your heart both individually and at the community level. Here are 10 ways you can take proactive steps to support your cardiovascular health when viruses are spreading.
Stay Up to Date with Vaccinations
Vaccines against viruses like influenza, pneumonia don’t just help prevent infection — they also reduce the risk of virus-triggered cardiac events.
If you’re in a high-risk group, staying current with your shots can prevent serious complications that can burden the heart and simultaneously avoid risk of respiratory infections such as HMPV that currently have no specific vaccine available.
On a broader-level, Dr Sridhar also highlights the importance of accessible healthcare for the citizens, particularly during a viral outbreak.
“Ensuring increased access to free or affordable flu and pneumonia vaccines, especially for high-risk populations, is also crucial.” he stated.
Manage Pre-Existing Conditions Diligently
Chronic issues like hypertension, diabetes, and high cholesterol can escalate your risk of severe outcomes during infections.
Regular check-ups, medication adherence, and lifestyle changes are key to keeping these conditions under control, especially when your immune system is under attack.
Eat a Heart-Healthy Diet
As the saying goes, 'You are what you eat,' and with that, fuel your body with nutrient-dense foods that support immunity and cardiovascular function. Focus on fruits, vegetables, whole grains, lean proteins, and heart-healthy fats like those found in fish, nuts, and olive oil.
Alternatively, cut down on salt and processed foods to avoid increasing blood pressure and inflammation.
Exercise Regularly — Even Indoors
Physical activity helps lower blood pressure, strengthen the heart, and enhance immune function in order to fully prepare for any impending viral outbreaks.
You don’t need a gym — bodyweight workouts, yoga, or even household chores can keep you moving. Aim for at least 150 minutes of moderate activity each week.
Prioritise Sleep and Stress Management
Poor sleep and constant stress can also lead to weakened immune systems and contribute to inflammation, increasing strain on your heart.
It is advised to prioritise rest by keeping a consistent sleep schedule and managing anxiety through relaxation techniques like breathing exercises, meditation or journaling.
Avoid Smoking and Limit Alcohol Intake
Smoking inflames blood vessels and impairs lung function, compounding the risks during respiratory infections. Alcohol, especially in excess, can raise blood pressure and disrupt heart rhythm. Cutting down on both improves heart and lung resilience, making sure it is ready to ward off respiratory viruses.
Stay Hydrated and Nourished
Don’t underestimate the power of proper hydration and regular meals. Water is essentially the lifeblood of the human body, supporting each and every organ system, including your heart.
“Stay hydrated, get enough rest, and maintain good nutrition, all of which are key in preventing further complications,” Dr Sridhar noted.
Skipping meals or relying on sugary or processed snacks, while also drinking carbonated drinks instead of clean water can spike blood sugar and blood pressure — both of which can worsen heart issues during an illness.
Monitor Symptoms Early and Don’t Delay Care
If you or a loved one experience chest pain, unusual fatigue, or shortness of breath, it is advised to seek medical help immediately.
Viral infections can sometimes trigger inflammation of the heart muscle, known as myocarditis, or lead to heart failure. Early medical intervention could very well save your life.
Minimise Exposure to Viruses
Masks, hand hygiene, and physical distancing remain essential tools in avoiding infection, especially in crowded indoor settings where bacterial infections and airborne viruses may run rampant.
“Avoid exposure by wearing a mask, maintaining physical distance, and practicing good hygiene,” Dr Sridhar advised.
These small habits can make a big impact in minimising risk to exposure, particularly if you, loved ones, or acquaintances are immunocompromised.
Keep in Touch With Your Doctor
Don’t skip appointments or delay follow-ups — even if they’re virtual. Continue your prescribed medications, and let your doctor know if you notice new or worsening symptoms.
“Continue your cardiac medications and do not delay any necessary care,” Dr Sridhar reminded.
A viral outbreak doesn’t have to become a cardiac emergency — but awareness and action are critical. By staying proactive and following medical advice, you can help protect both your heart and the well-being of your entire community.
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