It’s here! The holiday season is upon us, brimming with laughter, decorations, and of course, family gatherings. But let’s be real: it can also be packed with tempting treats, stressful moments, and a hectic pace that leaves everyone slightly frazzled. If you’re a caregiver for an older loved one, you understand how quickly the holidays can transform from “merry and bright” to “chaotic and overwhelming,” Especially when a chronic condition like hypertension is a factor. Between extra salty holiday meals, busy schedules, and unexpected stressors, managing high blood pressure in seniors can be complicated. But never fear; with a little thoughtful planning and small modifications, you can help keep their health under control while still enjoying all the festive cheer.
Here’s how to fully enjoy the season while protecting the heart health of a senior loved one.
Watch the holiday drinks. The holidays are an occasion for toasting and celebrating, but alcohol can raise blood pressure and interact with certain medications. If alcohol is included in your family’s holiday celebrations, help your loved one limit their intake or opt for non-alcoholic alternatives. You can make festive mocktails using sparkling water, a splash of cranberry juice, and fresh fruit garnishes. If their morning routine includes caffeine, try to limit it, especially during particularly stressful or busy days. Too much caffeine can also spike blood pressure levels, and with the holiday hustle, it is easy for these small things to add up.
Prioritize rest. Between family gatherings, holiday preparations, and changing routines, sleep schedules can easily get disrupted. Decreased rest can increase stress, which in turn affects blood pressure. Ensure that the person you’re caring for has the opportunity to get enough sleep nightly. Encourage regular bedtimes and make the bedroom a calm, inviting place, free from distractions like television or bright lights. If afternoon naps help them feel rested, make time for them. Sufficient rest can keep their blood pressure in balance and ensure they can fully enjoy all of the festivities.
Keep an eye on holiday foods. Holidays and food go hand in hand, and it’s easy to be tempted by sweets, salty snacks, and rich dishes. However, for someone managing high blood pressure, these foods can pose risks. Rather than focusing on what the individual can’t have, think about ways to adjust traditional dishes into healthier versions. Swap out salt for herbs and spices like rosemary, thyme, or garlic. In place of heavy mashed potatoes loaded with butter, consider mashed cauliflower or baked sweet potatoes seasoned with some cinnamon. If the person has a sweet tooth, fresh fruits can be a satisfying substitute for high-sugar desserts.
Keep stress levels in check. The holidays are often emotionally taxing, and stress is among the biggest contributors to high blood pressure. Instead of attempting to make everything perfect, focus on what truly matters: quality time together. Delegate tasks, whether that means asking loved ones to help prepare dishes or arranging a potluck where everyone contributes. This reduces the stress for you and allows the older adult you love to be involved in the celebrations without feeling overwhelmed. Mindfulness exercises can also help an older loved one manage their stress. Schedule ten minutes each day for some quiet time together to breathe in deeply, exhale slowly, and let go of the stress that tends to build up during this busy season.
Don’t neglect exercise. Cold weather and busy schedules often mean less physical activity, but staying active is an integral part of keeping blood pressure under control. You don’t have to plan an intense workout. Gentle, regular movement will make a positive change. If the person is able, consider a daily walk, even if it’s just around the neighborhood for 15-20 minutes. If going outside isn’t an option due to the weather, there are numerous ways to stay active indoors. Try a gentle stretching routine or even a seated exercise video suitable for older adults. Dancing together to holiday music can also be a fun way to stay active while enjoying the holiday spirit.
Adhere to a medication schedule. In the midst of the holiday excitement, it is not hard to forget the daily routine, including medications. But staying on top of hypertension medications is essential, particularly when the holidays can present extra health challenges. Set reminders on your phone or mark it on a calendar to ensure that your loved one’s medication is taken on time. If travel is part of your holiday plans, be sure you have sufficient medication packed, along with an easy-to-access schedule to make certain that nothing is missed. A simple pill organizer may help keep everything in order during this busy time.
Need a Helping Hand?
At The Care Company, our caregivers make the holidays brighter, safer, and healthier for the seniors we serve. Our team can plan and prepare nutritious meals, provide engaging activity ideas to reduce stress and instill joy, and allow family members to take necessary breaks from care. Contact us online or at 416-422-2273 to learn more about our senior care in Scarborough, East York, Etobicoke, and throughout the GTA.
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