Wintertime blood pressure management could save your life

Research supports what many doctors anecdotally know – blood pressure seems to increase in the winter months. Knowing about and managing that change could save your life. 

“Physical activity changes in the winter months when we spend more time indoors – we move less then have quick bursts of increased activity like snow shoveling,” says Ankit Garg, M.D., VP of Medical Affairs for Excellus BlueCross BlueShield.

Temperature swings raise health risks for people with high blood pressure because cold weather causes blood vessels to narrow, temporarily increasing blood pressure even more. Research from the American Heart Association in 2023 found these spikes heighten the risk of stroke, heart and kidney disease, and vision loss.

“High blood pressure is known as the ‘silent killer’ because there are often no symptoms while the risk is occurring,” says Dr. Garg.

Recommendations for managing blood pressure and overall health during cold weather:

1. Stay warm:
   • Dress in layers – keep your core warm to reduce blood vessel size reduction/contraction (vasoconstriction)
   • Use gloves, hats, and thermal socks when outdoors
   • Keep indoor temperatures comfortable, around 68–72°F
2. Monitor blood pressure:
   • Check blood pressure regularly, especially if you have hypertension (many pharmacies offer free, self-serve access to blood pressure testing)
   • Be aware that readings may be higher in winter – share trends with your doctor
3. Maintain physical activity and good nutrition:
   • Find indoor alternatives - mall walking, home workouts, or light resistance training
   • Aim for at least 150 minutes of moderate activity per week, even in winter 
   • Avoid overexertion and consider moderate aerobic exercise and strength training – while you should exercise, choosing to shovel heavy snow or do other strenuous activities beyond what’s normal for you could be even riskier in the winter
   • Stay hydrated throughout the day even if you’re not thirsty – try warm liquids (coffee, cocoa, tea) and “water rich foods” like fruits and vegetables! 
   • Don’t let your well-meaning exercise resolution cause damage – ease into a new exercise routine, and consult with your primary care practitioner as needed
4. Know your family history:
   • If you have a family history of high blood pressure, stroke, cardiac or kidney disease, you should have your blood pressure monitored periodically
5. Reduce physical/emotional stress if possible:
   • If you become sick with cold/flu or another respiratory illness, know that the physical stress of your body fighting illness can also increase pain and blood pressure
   • Emotional stress can also cause pain and blood pressure 

“Bottom line – understanding and managing your high blood pressure can save your life, so people need to watch for the risk factors, take care of yourself especially in the winter months, and talk to your doctor if you have questions,” says Dr. Garg. 
 

Contact:
Kevin Kane Kevin.Kane@excellus.com