Why Blood Pressure Spikes in Winter and How to Control It Naturally

Blood pressure is a measure of the force of circulating blood against the walls of blood vessels (arteries that carry oxygenated blood). It is measured in 2 numbers:

• Systolic pressure (the top/first number): It’s the pressure in the arterial walls when the heart is beating and delivering blood into your arteries.
• Diastolic pressure (the bottom/second number): It’s the pressure in the arterial walls when the heart is at rest between beats.

The normal blood pressure of an adult:

Less than 120/80 mmHg; 120 is the Systolic pressure, and 80 is the Diastolic pressure.

Read Also: Normal Blood Pressure Range by Age and Gender | Complete BP Chart

Why is Blood Pressure Important?

Healthy blood pressure is required for your body to function adequately; it helps deliver oxygen and nutrients to every part of your body. But the problem arises when the blood pressure is abnormally high, especially during winter, which can increase the risk of other heart conditions.

Read Also: How High Blood Pressure Silently Damages Your Heart & How to Control It

Why Blood Pressure Spikes in Winter | The Reasons

Here are some possible reasons why there are blood pressure spikes in winter:

1. Constriction of Blood Vessel (Known as Vasoconstriction)

The cold temperature can make your blood vessels narrow for body heat preservation. This increases resistance, so the heart pumps harder; thus, blood pressure may rise in winter.​

2. Activation of "Fight-or-flight" Sympathetic Nervous System

Cold weather triggers the "fight-or-flight" response, also known as the sympathetic nervous system (SNS), which orders your body to release adrenaline and noradrenaline. Then vasoconstriction can happen, leading to increased blood pressure; this, in turn, increases the workload of the heart, welcoming potential heart-related risks.

3. Release of Stress Hormones

As the SNS gets triggered, it orders the release of stress hormones like adrenaline, cortisol, and noradrenaline in the blood, elevating blood pressure.​

4. Decreased Physical Activity

Due to cold weather, people are confined to staying indoors more and moving less in winter, decreasing metabolism. Less movement weakens heart efficiency, which can contribute to elevated blood pressure over time.​

5. Higher Consumption of Salt 

Winter seasons make you crave foods such as soups, pickles, and snacks that come with extra added sodium. This excess salt makes your body hold water, raising blood volume and pressure on the arteries.​

6. Increase in Weight 

There are lots of festive weeks before and during winter; this means high-calorie intake with low activity leads to extra pounds in winter. This extra fat on your body strains the heart and vessels, increasing blood pressure levels.​

7. Dehydration

Dry air during winters and less thirst awareness cause fluid loss; people tend to drink less water. To preserve water, your body causes vasoconstriction, raising blood pressure.​ Then, your blood becomes more viscous (thicker), and your heart finds it difficult to pump blood efficiently.

8. Bad AQI Levels: “Air Pollution at its Peak”

Winter's stagnant air traps pollutants (particulate matter (PM2.5)) from various sources like vehicle fuels, industry waste, etc. Inhaled particles inflame your blood vessels and strain your heart, worsening blood pressure spikes.

Read Also: Understanding Hypertension: High Blood Pressure Insights

Natural Ways to Lower Blood Pressure in Winters | Winter Hypertension | 10 tips

For winter, blood pressure control follows these 10 natural methods:

• Follow your doctor's advice only if you have a preexisting heart condition
• Stay warm by covering yourself with layers
• Exercise indoors daily
• Cut back on salt consumption
• Eat potassium-rich food items like
  • Bananas
  • Sweet potatoes
  • Avocados
  • Spinach
  • Beans such as lentils, white beans
  • Leafy greens
  • Squash
• Make sure to have plenty of water
• Practice stress techniques
• Monitor BP regularly
• Limit alcohol and cut back on caffeine
• Add nuts and citrus
• Get enough sleep (8 to 9 hours)

Read Also: Understanding Hypertension: High Blood Pressure Insights

What Are the Categories for Blood Pressure?

Here are the basic categories of blood pressure:

Read Also: How High Blood Pressure Affects Your Heart: What You Must Know?

What Does High Blood Pressure Increase the Risk Of?

Long-term untreated high blood pressure increases the risk of:

• Heart attack
• Stroke 
• Kidney disease
• Poor circulation
• And other serious health problems

How Do I Prepare for a Blood Pressure Test?

To get accurate results, follow these tips:

• Don’t smoke 30 minutes before your appointment.
• Don't exercise or consume caffeine for 30 minutes before your appointment.
• Sit comfortably for at least 5 minutes without talking before your doctor starts the BP test.
• Go to pee right beforehand so your bladder is empty.

Conclusion

Winters are like a double-edged sword; on one side, the cold breeze can be refreshing for your mind after the hot season, but this comes with polluted air entering your system. Hence, someone having a preexisting heart condition should especially take care of themselves in the winter season.

When to Consult the Doctor in Winter Seasons for Blood Pressure:

If you experience the following symptoms, consult your doctor:

• Consistent high readings above 180/120 mm Hg.
• Severe symptoms such as sudden, severe headache, chest pain or discomfort, and vision changes.