Prof. Dr. Zehra Büyüktuncer Demirel
Member of the Scientific Board of the Sabri Ülker Foundation
Summer heat poses a serious risk for individuals with hypertension. Rising temperatures can lead to fluid and salt loss in the body, causing fluctuations in blood pressure. In particular, inadequate water intake and unregulated salt consumption can make managing hypertension more difficult. The Sabri Ülker Foundation warns that summer heat may disrupt the fluid-salt balance in individuals with hypertension, emphasizing the importance of limiting aily sodium intake to below the World Health Organization’s recommendation of 5 grams of salt per day, staying properly hydrated, and protecting oneself from the sun.
Blood pressure refers to the pressure exerted by blood as it is pumped from the heart into the arteries. A systolic pressure (commonly referred to as “high blood pressure”) above 130 mmHg and a diastolic pressure (“low blood pressure”) above 80 mmHg are considered high and classified as hypertension. According to the World Health Organization, there are approximately 1.28 billion people aged 30–79 living with hypertension worldwide, with 46% of them unaware of their condition. Data from the Turkish Kidney Foundation shows that one in every three people in Turkey has hypertension.
The most common symptoms of high blood pressure include dizziness, headache, chest pain, ringing in the ears, shortness of breath, double or blurred vision, nosebleeds, and irregular heartbeat.
Hypertension can result from factors such as genetics, gender, diabetes, obesity, stress, lack of physical activity, excessive salt consumption, unhealthy eating habits, and aging. In addition, exposure to hot weather can exacerbate hypertension symptoms. For this reason, individuals with high blood pressure should avoid sun exposure between 10:00 AM and 4:00 PM, ensure adequate fluid intake, limit their salt consumption, and avoid entering the sea or pool immediately after meals or prolonged sun exposure.
Prof. Dr. Zehra Büyüktuncer Demirel, a member of the Scientific Board of the Sabri Ülker Foundation—an organization dedicated to sharing scientific knowledge on food and nutrition with the public—and Head of the Department of Nutrition and Dietetics at Hacettepe University, states that hypertension can be managed with a healthy lifestyle.
Hypertension continues to be a major public health concern both globally and in Turkey. Developing and maintaining healthy lifestyle behaviors from childhood plays a crucial role in the prevention and management of hypertension. To prevent its negative consequences and help individuals maintain a healthy life, it is essential to adopt habits such as adequate fluid intake, balanced and healthy nutrition, physical activity, regular sleep, and effective stress management.
Recommendations for the Prevention and Management of Hypertension:
- Keep daily salt intake below 5 grams. To achieve this, enhance flavor using spices, lemon juice, vinegar, and fresh herbs instead of salt.
- Make balanced and healthy nutrition a routine. This includes:
- Consuming at least 5 servings of fruits and vegetables per day.
- Choosing whole grains.
- Regularly eating legumes and oil seeds.
- Limiting foods high in saturated and trans fats.
- Being mindful of the consumption of brined foods high in salt.
- Drink at least 2 liters of water per day.
- Engage in moderate-intensity physical activity, such as walking, for at least 150 minutes per week.
- Maintain a healthy body weight.
- Develop a regular sleep routine.
- Practice stress management.
- Monitor blood pressure regularly.
- Avoid going outdoors between 10:00 AM and 4:00 PM during hot weather.