Chandigarh, December 16, 2024 (Punjab Khabarnama Bureau): In winter, there are many cases of heart attacks. Many people experience high blood pressure, which increases the risk of stroke, brain hemorrhage, heart attack, and cardiac arrest. During the winter, many people remain physically inactive due to laziness, which affects proper blood circulation in the body. Staying physically active is crucial to keeping your sugar levels and blood pressure normal. Failing to do so can lead to heart-related issues, weight gain, and higher glucose levels in the blood. If you have high blood pressure, here are some ways to control it during the winter.
Why Does Blood Pressure Increase in Winter?
According to a report published by Mayo Clinic, blood pressure generally remains higher in winter and lower in summer. This is because lower temperatures temporarily constrict blood vessels. Constricted blood vessels and arteries require more pressure to circulate blood, which leads to an increase in blood pressure. If you have high blood pressure, start monitoring your levels as the seasons change. High blood pressure in winter can also be caused by weight gain, eating foods high in sodium during the holidays, and reduced physical activity.
Ways to Control High Blood Pressure in Winter:
- Dress Warmly: Cold weather can constrict blood vessels, increasing blood pressure. Ensure you wear proper warm clothing like a hat, gloves, scarf, and thermal socks when outdoors to help maintain your body temperature.
- Stay Physically Active: Avoid staying inactive in bed or sitting for long periods. Physical activity helps maintain good blood circulation, strengthens your heart, and helps control blood pressure. Try yoga, Pilates, or treadmill exercises at home, or go for a walk, jog, or cycle outside.
- Eat a Healthy Diet: Include foods that support heart health, such as potassium-rich vegetables, fruits, whole grains, and lean proteins, to help control blood pressure.
- Stay Hydrated: Many people drink less water in winter, but staying hydrated is crucial. Dehydration can thicken the blood, making it harder for your heart to pump. Even if you feel less thirsty, make sure to drink enough water.
- Limit Alcohol and Caffeine: Excessive consumption of alcohol and caffeine in winter can be harmful to your heart and raise blood pressure. Both can increase heat loss in the body, which may contribute to high blood pressure.
- Get Vitamin D: Vitamin D deficiency during winter can increase blood pressure. Ensure you eat vitamin D-rich foods and get sunlight exposure.
- Get Sufficient Sleep: Aim for 7-8 hours of sleep each night to stay physically and mentally healthy. Proper sleep reduces stress and anxiety, which helps regulate blood pressure.
- Monitor Your Blood Pressure: Keep a blood pressure monitor at home. If you feel uneasy, experience an increased heartbeat, or start sweating, check your BP immediately. If it’s high, consult a doctor right away.
Summary: High blood pressure increases in winter but can be managed without medication. Staying active, eating healthy, reducing salt, and managing stress help control BP and prevent heart attacks.