12-18-2024 9:40pm

Healthy Holidays: Keeping Blood Pressure in Check Amid Festivities

Beth Callahan Editor

Philip Carson, M.D., an interventional cardiologist for Mercy Health

KINGS MILL, OH -- “You’d better watch out, you’d better not cry, you’d better watch your blood pressure, I’m telling you why.” While the song may not go exactly like that, keeping a watchful eye on your blood pressure and managing factors that may increase it are key to staying healthy, especially during the holidays.

Increased stressed levels, physical activity associated with winter and decorating, as well as the rich meals and decadent desserts we indulge in throughout the season can make you feel like a turkey in a pressure cooker. Recently, Philip Carson, M.D., an interventional cardiologist for Mercy Health, which has a state-of-the-art catheterization lab in its King Mills Hospital, shared how to navigate the holidays while managing healthy blood pressure levels.

Holiday Stressors

We typically associate this time of year with joy and fun but emotional and physical stressors also tend to increase this time of year. Financial pressures associated with buying gifts, navigating complex travel plans and the daunting task of weaving through crowds at shopping malls can be a lot. Not to mention the stress that many place upon themselves to make the holidays “perfect.”

“It can all be overwhelming,” said Dr. Carson. “People often underestimate how much stress can impact your blood pressure. Shopping and organizing holiday activities while managing the realities of daily life is no easy feat. Some people can cope with those stressors, but others may find it difficult to keep their blood pressure under control.”

There are also physical factors that can increase blood pressure. Less sunlight and colder temperatures can have negative physical effects on the body. Winter activities like decorating outdoors or shoveling snow can also lead to high blood pressure, also known as hypertension. In fact, the cold weather combined with repetitive lifting and twisting forces of shoveling snow can significantly impact blood pressure because the heart has to work much harder. Those with existing cardiovascular conditions or who live a sedentary lifestyle should avoid this activity all together.

Symptoms to Keep in Mind

Symptoms of hypertension can vary from person to person but there are a few typical symptoms to look out for, Dr. Carson said. He recommends looking out for:

Headaches
Dizziness
Lightheadedness
Blurry vision
Fatigue or lack of energy

He cautioned that these signs shouldn’t be ignored. “If you or a loved one experience any of those symptoms, make an appointment to see your primary care physician or cardiologist,” he advised. “Should you at any point have trouble catching your breath or feel winded, go straight to the emergency room.”

Keeping Blood Pressure in Check

Dr. Carson pointed out that it’s important to know that feeling stressed during the holidays is common. “Know that you’re not alone. Everyone is doing their best to manage their health, expectations and calendars,” he said. “Take time to unwind. If you enjoy meditating, do it. Sitting somewhere quiet where you can relax and release the stress accumulated throughout the day can be beneficial.”

Food and the holidays go hand-in-hand. High levels of sodium and fat in savory meals and the high fructose found in desserts can cause hypertension. Dr. Carson suggests limiting these foods by eating well-balanced, whole-food meals throughout the day to lessen the likelihood of overeating. “Many think that skipping meals before a big holiday dinner will help balance the diet, but it can lead to overconsumption.” He also advises avoiding take-out meals, which, while they are convenient, are usually high in sodium.

Dr. Carson also highlighted the need for adequate rest. Studies show less than seven hours of sleep can contribute to high blood pressure over time. Develop healthy sleep habits such as creating an optimal sleep environment that is at a comfortable temperature, dark and quiet. That means turning off the TV and any bright lights (yes, that includes your phone) at least one hour before tucking in for the night. Avoid staying up late and create a sleep schedule that you follow each night.

Keeping the Holidays Healthy

The merry and wonderment of the holidays shouldn’t eclipse your health. Likewise, your health doesn’t have to limit all the fun. There are plenty of ways to manage blood pressure while enjoying all the joys the season offers. Sticking to a few lifestyle changes and adhering to moderation will let you enjoy the best of both worlds. Visit www.mercy.com for more information on high blood pressure or reach out to your cardiologist or primary care provider.