8 simple ways to control blood pressure in winter.

Cold temperatures in winter can cause blood vessels to constrict and narrow, increasing blood pressure and the risk of stroke. So how can we prevent this dangerous situation?

In addition, sudden weather changes can also affect blood pressure, especially in older adults. People with high blood pressure need to monitor their blood pressure readings when the weather changes. Winter often leads to weight gain and increased consumption of salty foods, especially during the holiday season, which are also causes of increased blood pressure.

If your blood pressure exceeds 130/85 mmHg in winter, in addition to taking medication (as needed and as prescribed by your doctor), consider these simple tips to help control your blood pressure effectively:

1. Keeping your body warm helps prevent high blood pressure.

Keeping warm is crucial during the winter months. Cold weather can cause blood vessels to constrict, leading to increased blood pressure. Layering clothing, wearing a hat, gloves, and thermal socks helps maintain a warm body temperature.

Keeping your home warm, using heaters, using blankets at night, and ensuring your hands and feet are kept warm can help reduce stress on the cardiovascular system.

8 cách đơn giản để kiểm soát huyết áp trong mùa đông- Ảnh 1. — People with high blood pressure need to monitor their blood pressure readings when the weather changes.

2. Maintain operations

Regular exercise is essential, even when it's cold outside. Physical activity improves blood circulation. However, consider indoor exercises like yoga or treadmill running if the outdoor temperature is too extreme.

Maintaining physical activity not only helps control weight but also combats winter depression, contributing positively to overall cardiovascular health. Be sure to consult your doctor before starting any exercise routine.

3. Adopt a heart-healthy diet.

A balanced diet helps control blood pressure. Focus on eating plenty of fruits, vegetables, whole grains, and lean protein; reduce consumption of processed foods high in sodium.

Include seasonal produce like spinach and carrots, which are rich in potassium and magnesium—natural ingredients that help lower high blood pressure. Also, try drinking a glass of coriander seed water in the morning. Add garlic, ginger, and turmeric to your meals for added health benefits.

4. Limit your salt intake.

Reducing salt intake is essential, especially in winter. Choose fresh ingredients instead of processed foods which are often high in sodium. Avoid unnecessary snacks like pickles and salted nuts, and consider cutting out snacking altogether. If you feel hungry, focus on improving the quality of your meals.

5. Include fruit daily.

Incorporating fruit into your diet is a simple yet effective way to control blood pressure. Aim to eat at least one type of fruit each day. Bananas or citrus fruits are excellent choices because they are rich in potassium.

Eating fruit in addition to regular meals can also aid digestion and provide essential nutrients without adding extra calories.

Adding fruit to your diet is a simple but effective way to control blood pressure.

6. Practice deep breathing.

Deep breathing exercises can significantly reduce stress, a contributing factor to high blood pressure. Start with five deep breaths, twice a day, focusing on exhaling longer than inhaling, without holding your breath.

This breathing exercise not only helps calm the mind but also improves oxygen flow in the body.

7. Prioritize sleep.

Good sleep hygiene is crucial for maintaining healthy blood pressure levels. Ensure you get enough rest, establish a relaxing bedtime routine, and maintain a regular sleep schedule. Quality sleep helps regulate hormones that affect stress and appetite, benefiting cardiovascular health.

8. Monitor your blood pressure regularly.

Monitoring blood pressure is essential for effective hypertension management. Check your blood pressure 2-3 times a week at regular times. Avoid checking it immediately after waking up, after meals, or after exercise to obtain accurate readings.

By adopting good habits, you can effectively control your blood pressure and maintain overall health during the colder months. However, if your blood pressure remains high despite lifestyle changes, consult your doctor for further advice.