Monitoring your blood pressure during the holidays can be challenging due to changes in routine and increased stress. High blood pressure can lead to serious health complications if left untreated or if your current treatment plan is ignored.
According to Dr Rivane Chybar Virgo, medical doctor and health and wellness coach, factors that can undermine healthy blood pressure during the holidays include excessive stress, salty foods, alcohol consumption, limited exercise opportunities, and inconsistent medication compliance.
“Having high blood pressure does not mean you have to sacrifice your holiday enjoyment. Being aware of the importance of keeping your blood pressure in check and implementing heart-healthy practices is an essential part of maintaining health during and after the holiday season while still having fun,” Dr Chybar Virgo said.
Maintain a happy and healthy holiday season without introducing extra stress. Here are six tips to help keep your blood pressure in check during the festive season.
Navigate meals prepared by others
Navigating holiday meals, often prepared by family and friends, can be delightful but challenging for managing salt intake. Consider strategies such as having a healthy meal at home before gatherings to curb overindulgence, carefully assessing available options at events or restaurants and being mindful of portion sizes. Aim for a balanced plate with protein, healthy fats, whole grains, and filling half your plate with colourful vegetables. Limit the intake of highly processed and pre-packaged foods as these tend to be high in sodium. Make it a habit to check nutrition labels for sodium content.
Smart snacking on-the-go
When hunger hits during holiday activities, the temptation to grab salty, sugary, or high-fat snacks can be strong. Plan ahead by packing nutritious and balanced snacks, such as a combo of protein and fibre-rich options like a handful of nuts and a banana.
Sip smart
Alcohol often plays a role in holiday celebrations, and for individuals managing hypertension, it’s essential to approach it with care. Drinking too much alcohol can raise your blood pressure. Moderation is key, so discuss your limits with your doctor. Stay mindful of your choices by incorporating water between drinks for hydration, avoiding or limiting sugary options, and considering the practice of alternating alcoholic beverages with water.
Incorporate physical activity into the holidays
Maintaining physical activity is vital for healthy blood pressure, but the holiday season can disrupt your routine. To stay on track, consider exercising in the morning before the day becomes too hectic. Additionally, integrate enjoyable activities into your holiday plans, such as bonding with your family through post-meal walks while engaging in joyful conversations, or participating in games that involve some form of physical activity.
Manage stress by prioritiSing your mental well-being
The holiday season brings various stressors, from travel and family obligations and financial pressures, which can impact blood pressure. Strategies to manage stress include planning ahead, prioritising self-care, scheduling short periods of alone time, getting adequate rest, setting boundaries, and being comfortable saying no or asking for help when needed.
Medication reminder
Amid the holiday fun, it’s easy to overlook medications and other health commitments. To stay on track while enjoying the season, consider scheduling pre-holiday doctor visits to address any concerns and ensure you’re prepared for your travels, including having an ample supply of medication. Also, ensure an uninterrupted supply of medications by refilling them early and remember to pack them when travelling. Set up medication reminders to stay on schedule, allowing you to enjoy festivities without compromising your health. Be cautious of cold medications that might elevate blood pressure. Consider carrying a blood pressure monitor or checking nearby pharmacies or health facilities that provide free blood pressure checks.
Monitoring blood pressure is key to heart health
Regular monitoring is essential for individuals with hypertension. Discuss your target blood pressure with your doctor, monitor consistently, and recognise that high blood pressure may have no symptoms.
By implementing these proactive measures and engaging in discussions with your doctors, you can contribute to a comprehensive approach to keeping blood pressure levels in check while enjoying holiday festivities and prioritising your health.
Source: Health Talk Sundays/Dr Rivane Chybar Virgo