During a heat wave, hypertension can be more difficult to manage. Indeed, high temperatures can disrupt the regulation of blood pressure. In this context, adopting an adapted daily routine becomes essential to preserve your health. Here’s how to do it, according to Dr Gérald Kierzek.
Adapt your diet to heat and hypertension
To cross a heat wave without aggravating hypertension, food plays a central role. Dr. Gérald Kierzek recommends adopting a “hypotensive” diet adapted to heat. This involves reducing salt by avoiding industrial dishes, cold meats, savory cheeses and snacks, for the benefit of fresh food.
He also recommends betting on potassium -rich products such as bananas, spinach, avocados or sweet potatoes to counterbalance the effect of sodium. Fibers from vegetables, fruits and whole grains also help improve cardiovascular health. While omega-3 contained in fatty fish, nuts or flax seeds participate in the regulation of tension.
Finally, alcohol and caffeine are to be avoided because they dehydrate and can increase tension. “”Also favor light meals, such as salads, gaspachos or fresh fruit, to facilitate digestion and limit tension peaks after meals “ he recommends.
Physical activity and rest: Find the right rhythm
Staying active during the heat wave is possible, provided you respect certain rules. Dr. Kierzek insists on the need for “Avoid intense efforts in the heat“So as not to risk dehydration or a sudden fall in tension.
“”Activities must be moderate and practiced early in the morning or in the evening, such as slow walking inside or outside during fresh hours, soft yoga with diaphragmatic breathing, or even light exercises with elastic bands“. He recalls that it is necessary to” listen to his body “and to interrupt the effort in the event of dizziness, fatigue or breath.
On the rest side, maintaining a regular sleep rhythm remains crucial. The doctor recommends refresh the room by closing shutters and curtains during the day, using a fan without direct flow, or keeping a damp cloth at hand.
“”Remember that limiting screens before bedtime promotes falling asleep, and slightly raising its feet at the end of the day can help if the tension tends to drop “ he still advises.
Hydration: simple gestures to stay safe
Finally, drinking regularly, even without feeling of thirst, is one of the basic gestures. Dr. Gérald Kierzek advises a consumption of 1.5 to 2 liters of water per day, in small sips, avoiding sugary or too frozen drinks. “”Cold infusions with hibiscus or mint, or simply lemon water, bring variety, if you get tired of flat water “.
Moreover, “Monitor signs of dehydration, such as dry mouth, dark urine, dizziness … This allows you to react before the situation gets worse “ he advocates.
Other simple habits help to maintain a good balance of tension: measure your tension morning and evening after a few minutes of rest, use a damp towel on the neck, take warm showers, practice heart consistency or listen to relaxing music.
In case of excessive sweating, the doctor specifies that a moderate salt intake can be envisaged, but only after medical advice. And if the symptoms persist, it recalls the importance of consulting quickly in order to adapt the treatment if necessary.