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Easy ways to manage your blood pressure in winter
Cold can spoil your blood pressure levels. This happens when cold temperatures constrict blood vessels, slowing blood circulation. And so, according to doctors, it is important for you to take certain steps to ensure that your blood pressure is always under control, otherwise it can have disastrous consequences. Here’s what you need to remember about your daily routine, dietary habits and activity levels.
Blood pressure is generally higher in winter and lower in summer because low temperatures cause blood vessels to constrict.
Winter comes and the struggle becomes real. Not only to keep yourself warm but also to ensure that your blood pressure levels remain under control. According to experts, blood pressure is usually higher in winter and lower in summer because blood vessels become temporarily narrowed due to low temperatures.
Doctors say that sudden changes in weather patterns like storms also affect blood pressure levels. Your body, including blood vessels, can react to sudden changes in humidity, atmospheric pressure, cloud cover, or wind in the same way it reacts to cold.
And so, there are some easy tips that you can follow to maintain your blood pressure levels and have a warm and safe winter.
limit your salt intake
Eating too much salt, especially in cold weather, can be a major contributor to high blood pressure, so it’s important to limit sodium. Doctors say salt worsens the vasoconstriction effect caused by cold weather. To manage this:
Use fresh ingredients for cooking to avoid hidden sodium in processed foods
read food labels carefully
Always choose seasoning options: fresh herbs, garlic, black pepper, or lemon juice.
Stay active and exercise regularly.
It’s important to exercise regularly, especially during winter, when you may feel lazy and sedentary. Working out is the most effective way to prevent the adverse effects of high blood pressure. Regular exercise keeps your blood vessels flexible and improves overall blood circulation.
If you can’t go outside, choose indoor options like walking on a treadmill, doing yoga, or watching workout videos at home.
do not smoke or drink alcohol
Smoking causes your blood vessels to constrict, which increases your blood pressure levels. Additionally, drinking alcohol, especially in cold weather, causes a temporary increase in blood pressure. Both of these habits also increase the risk of cardiovascular problems, including heart attack and stroke.
Doctors recommend quitting smoking for your heart health.
keep yourself warm
Freezing temperatures are a significant trigger for high blood pressure. And so, if you are wondering why high blood pressure is higher in winter, vasoconstriction due to cold is the primary reason. Make sure to keep yourself warm at all times:
- wearing a scarf when going out
- Keep your interior spaces at a comfortable temperature
- using blankets or hot water bottles to stay comfortable at night
By staying warm, you can reduce the stress on your cardiovascular system and reduce the risk of complications.
stay hydrated
Even though you may not feel thirsty in winter, it is important to stay hydrated, which is important for blood circulation. Dehydration causes the blood to thicken, resulting in increased resistance in the blood vessels.
Drink warm beverages like herbal tea to stay comfortable as well as encourage hydration. Don’t consume excessive caffeine—tea or coffee—as these have a diuretic effect and worsen dehydration.
eat healthy food
Even though there are many high-calorie tasty treats you may be tempted to eat, it’s important to maintain a heart-healthy diet, especially if you suffer from high blood pressure. Eat more fruits, vegetables, whole grains and lean proteins, as well as fresh produce like spinach, carrots and oranges — all of which are rich in nutrients like potassium and magnesium — best for your heart health.
Also, reduce your intake of processed and packaged foods, as these are often high in preservatives and sodium.
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