8 Simple Ways to Control Blood Pressure in Winter

Cold temperatures in winter can cause constriction and narrowing of blood vessels... increasing blood pressure and the risk of stroke increases in the cold season... So how to prevent this dangerous condition?

In addition, sudden changes in weather can also affect blood pressure, especially in the elderly. People with high blood pressure need to monitor their blood pressure when the weather changes. Winter often makes you gain weight and consume more salty foods, especially during the festive season... are also causes of high blood pressure.

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

1. Make sure to keep your body warm to help prevent high blood pressure

Keeping warm is important during the winter months. Cold weather can cause your blood vessels to constrict, which can increase your blood pressure. Wear layers of clothing, hats, gloves, and thermal socks to maintain a warm body temperature.

Keeping your home warm, using a fireplace, using blankets at night, making sure your hands and feet are warm... can help reduce stress on your 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 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 running on a treadmill if the temperature outside is too harsh.

Staying physically active not only helps with weight control, but also combats winter blues and contributes positively to overall cardiovascular health. Be sure to consult your doctor before starting any exercise routine.

3. Follow a heart-healthy diet

A balanced diet helps control blood pressure. Focus on eating plenty of fruits, vegetables, whole grains, and lean proteins; reduce your intake of processed foods that are 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 salt intake

Reducing your salt intake is essential, especially in the winter. Choose fresh ingredients over 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 fruits daily

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

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

Adding fruit to your diet is a simple yet 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 helps improve oxygen flow in the body.

7. Prioritize sleep

Good sleep hygiene is important for maintaining healthy blood pressure levels. Make sure you get enough rest, create a relaxing bedtime routine, and stick to a regular sleep schedule. Quality sleep helps regulate hormones that affect stress and appetite, which is beneficial for heart health.

8. Monitor blood pressure regularly

Monitoring your blood pressure is essential to effectively controlling high blood pressure. Check your blood pressure 2-3 times a week, at certain times. Do not check immediately after waking up, after meals or exercise to get an accurate reading.

By practicing good habits, you can effectively control your blood pressure and maintain your overall health during the colder months. However, if you have made lifestyle changes and your blood pressure readings are still high, consult your doctor for further advice.