High blood pressure in winter: 5 things to consider to manage hypertension

High blood pressure tends to increase in the winter season. This is how you can control hypertension in cold weather

Do you feel dizzy, nauseous without explanation? Your blood pressure levels may be elevated. Even when you’re snuggled up under your comfy blankets, your blood pressure can be affected by temperature. The winter season not only brings with it allergies, but also puts heart and BP patients at greater risk. But why does blood pressure rise during freezing temperatures?

As the temperature drops, blood vessels may narrow or constrict. This puts pressure on the heart muscles to pump blood and oxygen more rigorously. This is when blood pressure can skyrocket. However, simple lifestyle changes can help reduce the risk of a sudden increase in blood pressure.

How to control blood pressure in winter?

1. Layer above: Cold temperatures can cause blood vessels to constrict, which can increase blood pressure. Dressing in layers is essential to maintain body heat and prevent constriction of blood vessels. Wear insulated clothing, hats, scarves, and gloves to keep your body warm.
2. Indoor activity: Physical activity is essential to control hypertension, but cold weather can prevent outdoor exercise. Look for indoor alternatives to stay active, such as joining a gym, participating in fitness classes, or exercising at home. Regular exercise helps maintain cardiovascular health, reduces stress, and contributes to overall well-being, all of which are crucial for controlling blood pressure.
3. Healthy diet: Winter often brings with it a change in eating habits, with an inclination toward heavier, richer foods. Focus on consuming fruits, vegetables, whole grains, lean proteins and healthy fats. Limit salt intake, as excess sodium can contribute to increased blood pressure.
4. Hydration is key: People often forget to drink enough water in winter as they don’t feel as thirsty compared to the warmer months. However, adequate hydration is vital for overall health and can help control blood pressure. Dehydration can cause an increase in blood viscosity, which can raise blood pressure.
5. Stress management: The winter months can be stressful, with the pressure of holidays and shorter days leading to increased anxiety and mood swings. Stress is known to contribute to high blood pressure. Incorporate relaxation techniques such as deep breathing exercises, meditation or mindfulness practices into your daily routine.

Managing high blood pressure during the winter requires a proactive approach that considers the unique challenges of the season. Taking these steps can lead to better overall health and well-being during the winter months. However, in case of pre-existing health problems, always consult your doctor before making significant changes.