Stay cool, stay balanced: Smart living with low blood pressure!
From scorching heatwaves to relentless humidity, the sun shows no mercy in the Indian subcontinent during summer. And if you're someone who suffers from low blood pressure (hypotension), this weather can feel like a double whammy.
If you are facing dizziness, fatigue or blurred vision, never ignore them. These could be signs of your blood pressure dipping low. But worry not - with the right lifestyle changes and a few cool tricks, you can enjoy the summer without feeling drained.
Generally, low blood pressure refers to a reading below 90/60 mm Hg. While it’s not always harmful, in hot weather your body loses both fluids and salts quickly, causing your blood pressure to drop drastically.
Why it matters: Dehydration is the major culprit behind BP dips in summer.
Pro Tip: Sip on water, coconut water, lemon water, buttermilk, and ORS drinks. Avoid too much caffeine consumption. Set a timer every hour as a "hydration break" and aim for at least 8–10 glasses (5-6 litres) a day.
Why it matters: Sodium helps maintain fluid balance as well as blood pressure.
Pro Tip: Add a pinch of rock salt or Himalayan salt to your drinks or meals. Consume salted lassi or lemon water with a dash of black salt.
Caution: Before increasing salt intake, consult with an expert, especially if you have other medical conditions.
Why it matters: Heavy meals can divert blood to your digestive tract and immediately cause a dip in pressure.
Pro Tip: Opt for light and frequent meals with complex carbohydrates, proteins, and veggies. Never skip your breakfast as it’s your energy booster. Some healthy breakfast options are following:
Why it matters: People with low BP are prone to experience orthostatic hypotension—which is a sudden dizziness on standing up quickly.
Pro Tip: Rise from bed slowly. Sit up for a minute before standing. Don’t rush your body, especially in the heat.
Why it matters: Heavy or dark coloured clothes trap heat to increase fatigue.
Pro Tip: Wear loose and light-coloured cotton clothes. Also, avoid prolonged sun exposure. Carry an umbrella or scarf before stepping out.
Why it matters: Light exercise boosts blood circulation throughout the body
Pro Tip: Indulge yourself in morning or evening walks, gentle yoga, swimming, gardening or light stretching. Don't involve yourself in intense workouts during midday heat. Include yoga poses like Viparita Karani (legs-up-the-wall) and Setu Bandhasana (bridge pose) for better blood circulation.
Why it matters: Insufficient sleep can worsen low BP symptoms.
Pro Tip: Try to get at least 7-8 hours of sleep. Maintain a cool ambience and low light in the bedroom. If you are getting an opportunity, try to get a 15-minute power nap during the day.
Don’t just self-manage if symptoms are deteriorating. If you're experiencing fainting, feeling confused, or rapid breathing, cold skin, immediately consult with a doctor. Summer can deteriorate underlying health problems like anemia or heart conditions, thus regular check-ups are key.
Indian summers are tough—but consider your body as a machine—it just needs the right fuel, care, and rest.
