High blood pressure is a common health problem, affecting nearly half of American adults. If you’ve recently been diagnosed, you may worry about navigating the holidays. Many seasonal celebrations revolve around food and drink, but you don’t necessarily have to deprive yourself to keep your heart healthy.
At Russak Personalized Medicine, our team regularly diagnoses and treats high blood pressure. In this blog, we provide simple tips for managing high blood pressure now and into the new year.
High blood pressure is a chronic health problem that occurs when the force of the blood pumping against the walls of your blood vessels remains high for an extended period. Over time, this excess pressure damages the blood vessel walls, increasing your risk of heart attack and stroke.
If you’ve been diagnosed with high blood pressure, there’s no way to cure it, but you can lower it and prevent severe side effects. Preventive measures are important throughout the year, but they’re particularly beneficial during the holidays.
Here are our top tips for managing your blood pressure during the holidays:
Holiday gatherings are all about excess, especially when it comes to food. Dishes often contain large amounts of salt and butter, and that’s not even considering desserts and high-calorie drinks, like soda and alcohol.
If you have high blood pressure, moderation is key. Rather than loading up a plate with everything, partake of smaller portions, and avoid going back for seconds when possible. Likewise, limit your intake of salty and sugary foods and opt for fruits, vegetables, and lean proteins instead of high-calorie dishes.
Nearly half of American adults experience holiday-related stress, according to the American Psychological Association. Really, it’s no wonder. Shopping for last-minute gifts, seeing relatives, and juggling family time with professional responsibilities all take a toll.
Changing your schedule isn’t always possible, but you can take steps to avoid becoming overwhelmed. For example, if you feel tense, set aside 20-30 minutes daily to meditate, do yoga, or practice deep breathing.
If that’s not an option, focus on setting boundaries. You may be invited to to multiple holiday get-togethers, but that doesn’t mean you must attend each one. Prioritize events that are meaningful to you and don’t worry about the rest.
About 51% of people with high blood pressure take medication to prevent it from worsening. If you’re one of them, make sure to take your medication as prescribed. Skipping or forgetting doses can cause your blood pressure to spike and increase the risk of complications.
If you’re traveling over the holidays, be sure to pack enough to cover your entire stay. In addition, try to take your medication at the same time each day. This will make it more effective and keep your heart and blood vessels healthy. Because there’s so much going on during this time of year, it may help to set an alarm on your phone, computer, or smartwatch.
Many people enjoy eggnog, mulled wine, and other alcoholic beverages during the holidays. Toasting friends and family can be lots of fun, but it can also cause a rise in blood pressure and narrow blood vessels, making your heart work harder.
While you don’t have to avoid alcohol altogether, it’s good to monitor your intake. The Mayo Clinic recommends one alcoholic drink per day for women and two drinks per day for men.
Don’t be afraid to explore alternatives, either. Many drink manufacturers make non-alcoholic beer, wine, and spirits, so you can enjoy an “adult” beverage without worrying about your health.
If you’ve been diagnosed with high blood pressure and are worried about navigating the holidays, get in touch. Our team can prescribe medication and guidance to keep your heart healthy. To schedule an appointment, contact us today. Call our office in Greenwood Village, Colorado, or book your visit online.
