Simple 10-Minute Daily Bathing Method to Avoid Heart Attack

Myocardial infarction is always a threat to human life, regardless of age, especially during the cold season.

Myocardial infarction occurs when a blood clot suddenly blocks a coronary artery (the blood vessel supplying the heart). This blockage prevents blood from reaching parts of the heart muscle, causing some of it to die. Blockage of major blood vessels can make your heart stop or lead to arrhythmias that pose a risk of death.

According to cardiovascular experts, the cold season—when temperatures drop—leads to a rapid increase in cardiovascular diseases, particularly the risk of myocardial infarction. The most in-depth study on this issue, conducted by the London School of Hygiene & Tropical Medicine, published in the British Medical Journal, shows that for every degree decrease in temperature, the risk of myocardial infarction increases by 2%, and with a 10-degree drop, this risk rises to 20%.

This is why we need to take better care of our cardiovascular health and be cautious about cardiovascular disease risks, especially myocardial infarction during the cold season.

Cardiovascular disease, especially myocardial infarction, is more likely to occur in the cold season. (Illustrative image).

Bathing Methods to Prevent Myocardial Infarction

Bathing is considered one of the times when cardiovascular complications are most likely to occur. However, if utilized properly, it can also become a “golden time” for heart care. The method of taking a hot bath at alternating temperatures is likened to “exercising for the heart” and is recommended by many cardiovascular experts. A study from the University of Bristol (UK) found that individuals who regularly visit saunas 4 to 7 times a week have a 66% lower risk of stroke compared to the general population.

The process is very simple; you just need to start with water at 37 degrees Celsius—which is close to body temperature—and gradually increase it to 42 degrees Celsius. After that, gradually reduce the water temperature back to 37 degrees Celsius and repeat this process for 10 minutes. Start with the left arm as it is closer to the heart; this can stimulate the reflex dilation of peripheral blood vessels and local coronary arteries while improving coronary circulation. In the summer, you can lower the temperature at the lower point below 37 degrees Celsius, but the higher point should not exceed 42 degrees Celsius.

During the bath, you can relax and massage your body, including the heart area and other blood vessels. This therapy emphasizes two points:

First, moderate hot baths are good for cardiovascular health.
Second, alternating water temperatures help the heart “exercise.”

Specifically, the changing water temperature causes variations in blood pumping and heart contraction. This is a form of exercise beneficial for the heart in particular and the entire blood circulation in general, improving the elasticity of blood vessels. Additionally, water that is moderately hot at around 40 – 42 degrees Celsius has been proven to relax blood vessels and muscles, enhance blood circulation, reduce thrombosis, and stabilize blood pressure.

In 2020, the International Journal of Cardiology published a notable study on the effects of moderate hot baths on cardiovascular health. Specifically, individuals who take moderate hot baths daily have a 28% lower risk of cardiovascular disease and a 28% lower risk of stroke compared to those who bathe in this manner two times a week or less. This study, conducted by Osaka University in Japan, Minia University in Egypt, and six other health organizations in Japan, analyzed data over 20 years involving 30,076 people.

Another study by Ehime University (Japan) on 873 individuals found similar results. The findings also indicated that the optimal temperature for health benefits when bathing is 41 degrees Celsius. Bathing at this temperature is very beneficial for the heart, improving blood circulation from the legs to the abdomen and heart, thus helping to reduce the risk of artery blockage. However, the bathing time should not exceed 12 minutes, ideally 10 minutes.

Bathing for too long or at excessively hot or cold water temperatures can be harmful to blood pressure and cardiovascular health, easily leading to myocardial infarction. Even in winter, it’s important not to bathe in water that is too hot, as it can put pressure on the heart by causing all the blood vessels in the skin to dilate, leading to oxygen deprivation to the heart.

Additional Tips to Prevent Myocardial Infarction in the Cold Season

Of course, besides bathing correctly, there are many other things we can do to protect our cardiovascular health and prevent myocardial infarction.

First, focus on keeping your body warm, especially the head, neck, and nose.
Second, eat healthily, particularly by controlling the intake of salt, oils, trans fats, sugar, and increasing the consumption of vegetables and fruits.
Third, ensure proper rest, sleep early and get enough sleep, avoid overworking.
Fourth, strive to maintain a stable mental state and remember to drink enough water throughout the day for better cardiovascular function.
Fifth, in addition to “exercising for the heart” through bathing, full-body physical activity is also very important. However, remember to warm up thoroughly before exercising, hydrate appropriately, avoid exercising in excessively low temperatures in the early morning and late evening. It is best not to work out alone, not to exercise after meals, and not to overexert.

Additionally, try to minimize the temperature difference between indoors and outdoors. For example, do not remove your coat immediately after entering the house, do not take a hot bath right after coming in from the cold, do not rush outside into the cold after sitting by the heater, and do not jump up immediately upon waking in the morning…

In addition to taking hot baths, keeping warm and eating properly are also crucial for protecting cardiovascular health in the cold season. (Illustrative image)

Moreover, regardless of whether you have underlying heart disease or metabolic disorders, you should regularly monitor your blood pressure and conduct preliminary health checks frequently. Those in high-risk groups need to be even more vigilant and seek regular support from healthcare professionals. Especially, be highly alert to common signs of myocardial infarction such as:

A feeling of pressure, tightness, sharp pain, or squeezing in the chest or arms. This sensation may radiate to the shoulders, neck, jaw, or back.