February can feel like the longest short month of the year. The holidays are behind us, daylight is limited, and many people notice lower energy, heavier foods, and more time indoors. That familiar “winter slump” may feel like a passing mood, but it can have real implications for heart health—especially when it comes to blood pressure, movement, tobacco use, food choices, stress, and sleep.
Cold weather itself can increase cardiovascular strain. As temperatures drop, blood vessels constrict, which can raise blood pressure and make the heart work harder. At the same time, people often move less in winter, which can contribute to weight gain, higher blood pressure, and changes in cholesterol. Together, these seasonal shifts can quietly push heart risk factors in the wrong direction.
Daily routines tend to change in ways that matter, too. Comfort foods are often higher in sodium and saturated fat, which can affect blood pressure over time. Eating patterns that emphasize fruits, vegetables, whole grains, and lean proteins have been shown to support heart health by reducing excess sodium and improving overall nutrition. Small adjustments—like choosing lower-sodium options, limiting salty snacks, or adding a vegetable to each meal—can make a difference without eliminating comfort foods entirely.
Tobacco use is another key factor. Smoking damages blood vessels, raises blood pressure, and increases the risk of heart attack and stroke—even with lighter or occasional use. Winter stress, isolation, or low mood can make it harder to cut back, but any reduction helps, and quitting provides immediate and long-term benefits for heart health. Winter can be a meaningful time to seek support rather than waiting for a “better” season.
Stress and sleep round out the winter-slump picture. Chronic stress keeps the body in a “fight-or-flight” state, raising heart rate and blood pressure and influencing habits like eating more, moving less, or using tobacco to cope. Poor or short sleep adds to this strain. Adults who regularly get fewer than seven hours of sleep are at higher risk for high blood pressure and other heart-related conditions. Simple steps—such as a consistent bedtime, a short wind-down routine, and limiting screens before sleep—can help protect both mood and heart health.
You don’t have to manage these changes alone. Nice can support you with blood pressure check-ins, questions about winter symptoms like low energy or shortness of breath, and realistic guidance around movement, food, or tobacco changes. Your Employee Assistance Program (EAP) offers confidential support for stress, anxiety, low mood, or sleep challenges that often surface this time of year. Reaching out early—before concerns feel overwhelming—is one of the most effective ways to care for both your heart and your overall well-being.
Sources:
American Heart Association. “How to Stay Active in Cold Weather.”
https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-cold-weather
National Heart, Lung, and Blood Institute. “DASH Eating Plan.”
https://www.nhlbi.nih.gov/education/dash-eating-plan
Centers for Disease Control and Prevention. “Health Effects of Cigarette Smoking: Cardiovascular Disease.”
https://www.cdc.gov/tobacco/about/cigarettes-and-cardiovascular-disease.html
American Heart Association. “Managing Stress to Control High Blood Pressure.”
https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/managing-stress-to-control-high-blood-pressure
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