8 simple ways to manage your blood pressure during winter

Is your blood pressure rising as the winter chill sets in? Many people experience higher blood pressure during the colder months due to various factors, including the constriction of blood vessels caused by low temperatures. Blood pressure tends to be higher in winter and lower in summer. The main reason is that the cold temperature narrows blood vessels, hence needing more pressure to pump blood around the body.
Additionally, sudden changes in weather, can further impact blood pressure levels, particularly in older adults. It’s essential for those with high blood pressure to monitor their readings as the seasons change, especially since winter often brings weight gain and increased consumption of salty foods during the festive season. If your blood pressure exceeds 130/85 mmHg this winter, consider these eight simple tips as stated by dr_akshat in an Instagram post , that may help manage your levels effectively.
Make sure to keep yourself warm: Staying warm is crucial during winter months. Cold weather can cause blood vessels to constrict, leading to increased blood pressure. Dress in layers, wear hats, gloves, and thermal socks to maintain body heat. Keeping your home comfortably warm and using blankets or hot water bottles at night can also help reduce strain on your cardiovascular system. Make sure to take extra care of your hands and feet.
Stay active: Regular exercise is vital, even when it’s cold outside. Physical activity helps maintain flexible blood vessels and improves circulation. Consider indoor workouts like yoga if outdoor temperatures are too harsh. Staying active not only helps control weight but also combats the winter blues, contributing positively to overall heart health. Make sure to consult your doctor before begining into any workout routines.

Eat a heart-healthy diet: A well-balanced diet helps to keep blood pressure under control. Focus on taking more fruits, vegetables, whole grains, and lean proteins while reducing the consumption of processed foods that have more sodium. Include seasonal products like spinach and carrots that have potassium and magnesium-natural elements that help lower high blood pressure. Also try to include a glass of coriander seed water in the morning. Add garlic, ginger, and turmeric to your meals for additional health benefits.

Limit salt intake: Reducing salt consumption is essential, especially during winters. Opt for fresh ingredients over processed foods that often contain hidden high sodium. Avoid unnecessary snacks like papads, pickles, and salted nuts, and consider cutting out snacking altogether. If you find yourself feeling hungrier, focus on improving the quality of your meals instead.

Include fruits daily: Incorporating fruits into your diet is a simple yet effective way to manage blood pressure. Aim for at least one piece of fruit daily, bananas or citrus fruits are excellent choices due to their potassium content. Eating fruits apart from your usual cooked meals can also aid digestion and provide essential nutrients without added calories.

Practice deep breathing: Deep breathing exercises

can significantly reduce stress, which is a known contributor to high blood pressure. Start with five deep breaths twice a day, focusing on exhaling longer than you inhale do not hold your breath. This practice not only calms the mind but also helps improve oxygen flow throughout the body.
Prioritise your sleep: Good sleep hygiene is crucial for maintaining healthy blood pressure levels. Ensure you get enough rest without obsessing over sleep quality create a calming bedtime routine and stick to regular sleep hours. Quality sleep helps regulate hormones that affect stress and appetite, ultimately benefiting heart health.
Monitor your blood pressure regularly: Keeping track of your blood pressure readings is essential for managing hypertension effectively. Check your levels two to three times a week at consistent times preferably not immediately after waking up or after meals or exercise, to get accurate readings.
If your numbers remain high despite lifestyle changes, consult a healthcare professional for further advice. By following these eight tips this winter, you can effectively manage your blood pressure and maintain overall health during the colder months. So, bundle up, stay active, and enjoy the beauty of winter while keeping your blood pressure in check!