It’s here! The holiday season is upon us, full of laughter, decorations, and of course, family gatherings. But let’s be real: it can also be filled with tempting treats, stressful moments, and a busy pace that leaves everyone just a little frazzled. If you’re taking care of a senior loved one, you understand how quickly the holiday season can turn from “merry and bright” to “chaotic and overwhelming.” Between extra salty holiday meals, busy schedules, and unexpected stressors, trying to help manage a senior’s high blood pressure 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 enjoy the season while protecting the heart health of an older loved one.
- Keep up with a medication schedule. Amid 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 holiday season can present extra health challenges. Set reminders on your phone or mark it on a calendar to make sure that your loved one’s medication is taken on time. If travel is part of your holiday plans, make sure you have sufficient medication packed, along with an easy-to-access schedule to make certain that nothing is missed. A simple pill organizer can also help keep everything in order during this busy time.
- Be mindful of holiday foods. Holidays and food go hand in hand, and it’s easy to be tempted by salty snacks, rich dishes, and sweets. However, for someone managing high blood pressure, these foods can pose risks. As opposed to 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. Instead of heavy mashed potatoes filled with butter, consider mashed cauliflower or baked sweet potatoes seasoned with a bit of cinnamon. If the person has a sweet tooth, fresh fruits may be a satisfying replacement for high-sugar desserts.
- Prioritize rest. Between family gatherings, holiday preparations, and changing routines, sleep schedules can get disrupted. Lack of rest can increase stress, which in turn affects blood pressure. Ensure that the person you are taking care of gets the chance to get enough sleep every night. 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 under control and ensure they are able to fully enjoy all of the festivities.
- Watch the festive drinks. The holidays are an occasion for toasting and celebrating, but alcoholic drinks 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 could 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.
- Don’t neglect regular exercise. Cold temperatures and busy schedules often mean less exercise, but staying active is an integral part of keeping blood pressure levels under control. You don’t have to plan a rigorous workout. Gentle, regular movement can 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 designed for seniors. Dancing together to holiday music can also be a fun way to stay active while enjoying the festive spirit.
- Keep stress levels under control. The holidays are often emotionally taxing, and stress is one of the biggest contributors to high blood pressure. As opposed to attempting to make everything perfect, focus on what truly matters: time spent together. Delegate tasks, whether that means asking family members to help prepare dishes or arranging a potluck where everyone contributes. This reduces the responsibility on you and allows the senior you love to participate in the festivities without feeling overwhelmed. Mindfulness exercises can also help an older loved one manage their stress. Schedule ten minutes each day for some peace and quiet together to breathe in deeply, exhale slowly, and let go of the stress that tends to build up in this busy season.
Need a Helping Hand?
At Superior Senior Home Care, our caregivers make the holidays healthier, brighter, and safer for the seniors we serve. Our caregivers 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. Call us at 805-737-4357 for more information on our home health care in Arroyo Grande, Santa Ynez, Santa Maria, and throughout San Luis Obispo and Santa Barbara County.