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How to cope with high blood pressure during the holidays?

The most important thing:

  • How to cope with stress during the holidays?

  • Why should we go out on our own for a short walk once a day?

  • Should we cut down on our alcohol intake this year?

  • How can we eat in such a way that we won’t have to go on a diet later because of excess weight?

  • Why should we keep our tablets or supplements in portable boxes so that we don’t forget to take them every day?

holidays for high blood pressure

The holidays bring changes to our daily routine, which can make it more difficult to control high blood pressure. We must not forget that any change in routine brings a certain amount of stress. Managing high blood pressure should not be neglected or abandoned during the festive season; on the contrary, it is advisable to pay it greater attention.

holidays for high blood pressure

What are the five things that lead to high blood pressure during the holidays?

holidays for high blood pressure

We are under stress

To the surprise of most of us, stress during the holidays does not decrease. A lack of sufficient time to prepare, increased expenses, buying presents and gathering with loved ones we haven’t seen for a long time are just some of the factors that make stress ever-present in our lives. When someone is under stress, the hormones cortisol and adrenaline are released in larger quantities, which can lead to a faster heart rate, constriction of blood vessels and higher blood pressure.

Travel

For people with high blood pressure, flying can cause additional stress, as the amount of oxygen in the cabin is reduced, and the sudden change in atmospheric pressure during take-off and landing can cause ear pain. Blood circulation in the body is also reduced due to limited mobility and movement for extended periods, which can lead to blood clots.

Excessive alcohol consumption

Drinking more than three glasses of alcohol during a meal increases blood pressure in the long term. Excessive alcohol consumption can also lead to weight gain, as alcohol contains a lot of calories. Certain medications should not be taken with alcohol. People with high blood pressure should not consume more than one drink a day for women and two drinks for men.

We eat more and exercise less

High blood pressure is often associated with high cholesterol and elevated blood triglyceride levels, which is directly linked to the nutrients we consume. Excessive consumption of foods rich in trans fats, added refined sugar and large amounts of salt can have negative long-term consequences for cardiovascular health.

We forget to take our medicine.

During the holidays, we may forget to take the medications and supplements our doctor has prescribed to help us normalise our blood pressure. The medications help blood vessels to dilate and the body to rid itself of excess water, which can be retained if we don’t take them. The only sensible decision is not to stop taking them or change them without consulting a doctor, whatever the circumstances.

holidays for high blood pressure

How to deal with high blood pressure?

To reduce stress, plan in advance how you will spend each day of the holidays. Planning will reduce uncertainty and help you feel more relaxed. Take a short walk on your own and do breathing exercises, inhaling slowly and counting to four, then slowly exhaling in the same way as you count. This will help you to feel more relaxed, which reduces the production of stress hormones. Wear warm clothing, as the cold can be an additional stressor for the body. If shopping causes you stress, try ordering online this year to avoid long queues.

If you are planning to travel by plane over the holidays or are going somewhere where timely medical help is not available, take a blood pressure monitor with you. Do not drink alcohol before travelling and do not forget to take your medication with you. Wear comfortable, loose-fitting clothing to ensure good blood circulation, massage your calves and do not stay in one position for too long. If you feel pain in your ear, try drinking more water or chewing gum.

The acceptable and healthy limit for alcohol consumption for people with high blood pressure is one drink a day for women and two drinks for men. One drink is approximately equivalent to a small beer, 150 ml of wine or 50 ml of spirits. To manage your intake, tell your loved ones about your limit and remind them that the holidays are no excuse to overindulge. Swap alcohol for low-sugar soft drinks or, even better, water.

Ah, how shall we eat?

holidays for high blood pressure

It is important to be mindful of consuming foods high in salt, as this makes it harder for the body to expel excess water. The easiest way to ensure a healthy festive menu is to prepare it yourself at home. Stick to smaller portions and unprocessed, fresh foods such as fruit, vegetables, meat and dairy products. Spicy food can also help to reduce high blood pressure.

Add Amiko Active to your diet, which contains active ingredients with proven effects for normalising blood pressure. Extracts of Sudan rose, Japanese black garlic and hawthorn, as well as potassium, vitamins B1 and B6 and magnesium, will provide you with a more peaceful everyday life.

An easy solution for anyone taking medication and supplements is to pre-portion them into boxes for each day of the week. Set an alarm on your phone or download an app to remind you when to take them. If you are travelling and are unsure whether the amount in your luggage will be sufficient, take your doctor’s prescription with you to avoid any difficulties when purchasing. Be careful when taking cold and flu remedies and read the ingredients beforehand.

Don’t let high blood pressure stop you from enjoying the holidays to the fullest! Develop habits you love that won’t weigh you down. Remember to trust how you feel and seek help in good time when necessary.

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CHZV:

  • What should I do if, in addition to high blood pressure, I also have diabetes?

Habits that help to normalise blood sugar levels also have a beneficial effect on normalising blood pressure. Control your intake of sugar, salt and alcoholic drinks, reduce or stop smoking, exercise more and exercise for at least 30 minutes on three days a week. Monitor your body weight and keep it within healthy limits.

  • Is hypertension a serious illness?

High blood pressure is a serious condition that can increase the risk of developing other heart problems, kidney problems, brain problems and eye problems if left untreated. The good news is that by leading a healthy lifestyle and taking the necessary medication, people can control the condition.

  • What should I avoid if I have high blood pressure? What shouldn’t I consume and how should I exercise?

If you have hypertension, you should avoid consuming large amounts of salt and alcohol, as well as smoking. To strengthen your cardiovascular system, do cardio and aerobic exercises such as cycling, jogging, dancing, swimming and walking. Consistency is the most important thing in your training, with an average of 30 minutes a day or 150 minutes a week recommended.

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Sources:

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