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Managing Your Blood Pressure Through the Holiday Hustle
High blood pressure is a dangerous but “silent” disease — you may have it without even knowing about it, as you may not have symptoms until you reach a crisis. That’s why it’s so important to have it measured regularly, so you can catch problems early, and they’re easier to treat successfully.
At Northwest Houston Heart Center’s four Texas locations, cardiologists Dr. A. Adnan Aslam and Dr. Roy Norman diagnose and treat hypertension (high blood pressure). Managing your blood pressure during the busy holiday season can be a challenge, but, here, our experts give you some tips on how to do it effectively.
What is blood pressure?
Blood pressure is the force your blood exerts on the walls of the arteries that take it from your heart and deliver it to the rest of your body. It’s reported as two numbers, one over the other. The top number is the systolic pressure, the force when your heart is actively beating. The bottom number is the diastolic pressure, the force when your heart rests between beats.
A “normal” blood pressure reading is 120/80 mm Hg (millimeters of mercury) or lower. Blood pressure normally varies a bit over the course of a day, so if you take it when you first get up and then later in the afternoon, you’ll probably get different numbers. As long as the average pressure is around 120/80, you’re said to be in the normal range.
The stages of hypertension
Both the American College of Cardiology and the American Heart Association divide blood pressure into four categories:
- Normal blood pressure: lower than 120/80 mm Hg
- Elevated blood pressure: top number from 120-129 mm Hg and the bottom number below 80 mm Hg
- Stage 1 hypertension: top number from 130-139 mm Hg or bottom number from 80 to 89 mm Hg
- Stage 2 hypertension: top number 140 mm Hg or higher or bottom number 90 mm Hg or higher
Any blood pressure reading higher than 180/120 mm Hg is considered a hypertensive crisis and puts you at immediate risk for a heart attack or stroke. Seek emergency medical help.
Left untreated, hypertension increases the risk of heart attack, stroke, and other serious health conditions.
Treatment consists of lifestyle adjustments, such as eating a healthy diet, getting enough exercise and sleep, limiting alcohol consumption, and not smoking. Blood pressure can also be managed by medication.
Managing your blood pressure during the holidays
For all the wonders of the holidays, they can be a minefield for keeping your blood pressure under control: drinking too much alcohol, eating lots of delicious but unhealthy foods, eating too much in general, and being sedentary are all problematic.
In addition, the holidays can be stressful, whether it’s because you’re hosting them or you’re navigating tricky family relationships. When you’re stressed, the body releases a surge of hormones that cause the heart to beat faster and the blood vessels to narrow, increasing blood pressure.
The key to surviving the holidays with your blood pressure under control is knowing where to draw the line. Here are some tips to get you going.
Eat and drink responsibly
Sure, there are lots of wonderful treats you can indulge in, but just because they’re there doesn’t mean you have to try every single one. Choose a couple of your favorite main or side dishes, and dole out a reasonable portion size of each. This way you can eat to enjoy and not get too full and sluggish.
Try to skip the extra-fatty or salt-laden options, as both of these can wreak havoc on your blood pressure.
Also, limit yourself to one drink or opt for non-alcoholic beverages. You may find a clear head can make it easier to navigate conversations.
Manage your stress
If you’re the one hosting the festivities, that doesn’t mean you have to do everything yourself. Ask for help, whether that’s with cleaning the house, cooking the food, or having someone run some errands for you while you take care of the details for the main event.
In addition, if you’re invited to half a dozen holiday get-togethers, you aren’t required to attend every one. Choose the two or three that mean the most to you, and give your regrets to the rest.
And, make sure to give yourself some “me time,” both time to decompress from all the activity and time to maintain your exercise and sleep routines. Your body needs both to keep your blood pressure stable and your overall health in the good range.
Want some more tips on managing your blood pressure? Need to get your blood pressure checked? Northwest Houston Heart Center can help. Give us a call at one of our locations (Tomball, Cypress, Magnolia, and The Woodlands, Texas), or book online today. You can also text us at 832-402-9518.
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