It’s here! The holiday season is upon us, filled with laughter, decorations, and of course, family get-togethers. But let’s be real: it can also be filled with tempting treats, stressful moments, and a busy pace that leaves everyone slightly frazzled. If you are a caregiver for a senior, you know how quickly the holidays can transform from “holly and jolly” to “chaotic and overwhelming.” And it’s even more complicated if hypertension is a factor. Between indulgent holiday meals, busy schedules, and unexpected stressors, managing hypertension during the holidays for someone you love can be complicated. But never fear; with some thoughtful planning and small adjustments, you can help keep their health in check while still enjoying all the festive cheer.

Here’s how to take pleasure in the season while protecting the heart health of a senior loved one. 

• Keep an eye on holiday foods. Holidays and food go hand in hand, and it’s very easy to be tempted by rich dishes, sweets, and salty snacks. However, for someone managing high blood pressure, these foods can pose risks. Rather than concentrating on what the person can’t have, think about ways to modify traditional dishes into healthier versions. Swap out salt for herbs and spices like garlic, rosemary, or thyme. Instead of heavy mashed potatoes loaded with butter, consider mashed cauliflower or baked sweet potatoes seasoned with a little cinnamon. If the person has a sweet tooth, fresh fruits may be a satisfying replacement for high-sugar desserts.
• Adhere to a medication schedule. In the midst of the holiday excitement, it is not hard to forget the daily routine, including medications. But keeping up with hypertension medications is crucial, especially 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, ensure you have sufficient medication packed, along with an easy-to-access schedule so that nothing is missed. A simple pill organizer may help keep everything in order during this busy time.
• Watch the festive drinks. The holidays are a time for toasting and celebrating, but alcoholic beverages 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’s easy for these small things to add up.
• Don’t neglect physical activity. Cold temperatures and busy schedules often mean less exercise, but staying active is a vital part of keeping blood pressure under control. You don’t have to plan a rigorous workout. Gentle, regular movement will make a positive change. If the person is able, consider a daily walk, even if it is just around the neighborhood for 15-20 minutes. If going outside is not an option due to the weather, there are plenty of ways to stay active indoors. Try a gentle stretching routine or even a seated exercise video designed for older adults. Dancing together to holiday music can also be an enjoyable way to stay active while enjoying the festive spirit.
• Prioritize rest. Between family gatherings, holiday preparations, and changing routines, sleep schedules can get disrupted. Insufficient rest can increase stress, which in turn affects blood pressure. Ensure that the person you’re caring for has the chance to get enough sleep every night. Encourage regular bedtimes and make the bedroom a calm, inviting place, free of 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 can fully enjoy all of the festivities.
• Keep stress levels in balance. The holidays are often emotionally taxing, and stress is one of the biggest contributors to high blood pressure. Instead of 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 person you love to participate 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 release the tension that tends to build up in this busy season.

Need a Helping Hand?

At Traditions Home Health Services, our caregivers make the holidays brighter, safer, and healthier for the older adults we serve. We 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 617-376-3711 for more information on our in-home care in Boston, Cape Cod and the Islands, and the surrounding areas in Eastern Massachusetts, with live-in care services available throughout New Hampshire, Vermont, Maine, and Massachusetts.