Here at Cullman Internal Medicine, we want to provide you with the best information available to help you manage your blood pressure over this holiday season. We are your partners in health, and want you to thrive this year. This guide breaks down what high blood pressure really means and how you can protect your health through simple food choices, stress management, and physical activity.
What High Blood Pressure Really Is
Blood pressure is the force of blood pushing against the walls of your arteries. When that pressure stays too high for too long, it can cause damage. Hypertension doesn’t usually come with symptoms, which is why it’s often called the silent killer. Many people don’t know anything is wrong until complications arise, such as heart disease, stroke, kidney problems, or vision changes.
Blood pressure is measured using two numbers. The top number, systolic pressure, measures the force during a heartbeat. The bottom number, diastolic pressure, measures the force when the heart rests between beats. A reading of 120/80 is considered normal. Hypertension typically begins at 130/80 or higher.
During the holidays, blood pressure can rise due to a combination of factors, including overeating, consuming salty foods, alcohol consumption, stress, lack of sleep, and skipping regular routines. That’s why this time of year is especially important for paying attention to your health and making small but meaningful choices that support your heart.
Holiday Eating with Blood Pressure in Mind
Food is a big part of the holiday season. Family dinners, potlucks, parties, and special treats can make it easy to overindulge. However, you don’t have to skip your favorite foods altogether. With a thoughtful approach, you can enjoy the season while protecting your heart.
Limit sodium
One of the biggest dietary triggers for high blood pressure is salt. Foods like ham, casseroles, rolls, gravy, stuffing, and canned soups can all have more sodium than you might expect. Try tasting your food before adding salt. Choose fresh foods over packaged ones when possible. If you’re cooking, use herbs and spices instead of salt for flavor.
Fill half your plate with fruits and vegetables
These foods are naturally low in sodium and high in potassium, which can help balance the effects of salt. Holiday tables often include options like green beans, roasted vegetables, salads, and fruit trays. Reaching for these foods first can help you feel satisfied without overloading on heavier dishes.
Watch your portions
Holiday meals often include dishes we only have once or twice a year, making it tempting to go back for seconds. Start with smaller portions, eat slowly, and give your body time to register fullness. You can always go back for a little more if you’re still hungry.
Be mindful of alcohol
While enjoying a holiday drink isn’t off-limits for most people, too much alcohol can raise blood pressure. If you choose to drink, alternate with water and avoid sugary mixers. Know your limits and aim to stay within them.
Stay hydrated
Water helps your body function at its best. Drinking enough water can also keep you from mistaking thirst for hunger, which can help reduce overeating.
Managing Stress During the Holiday Season
Even though the holidays are meant to be joyful, they can also be stressful. Family gatherings, financial pressure, travel, crowded stores, and end-of-year responsibilities can all take a toll on your mental and physical health. Stress can raise blood pressure in the moment, and chronic stress may contribute to long-term hypertension.
The key is finding simple ways to calm your mind and protect your health.
Practice deep breathing
A few slow, deep breaths can help reset your nervous system. This is especially helpful before meals, during travel, or whenever you start to feel overwhelmed.
Set realistic expectations
You don’t need to create a perfect holiday experience. Focus on what matters most: connection, rest, kindness, and time with people you love. Let go of extra pressure and be gentle with yourself.
Protect your schedule
It’s okay to say no. You don’t have to attend every event or commit to every request. Leave space for rest and recovery.
Get enough sleep
Late nights and holiday excitement can disrupt your sleep schedule. Aim for seven to nine hours of rest if you can. Poor sleep can raise blood pressure and make it harder to manage stress.
Take breaks If you feel overwhelmed, step outside, take a walk, or sit somewhere quiet for a few minutes. Giving yourself a moment to reset can make all the difference.
Staying Active During the Holidays
Movement is one of the most effective tools for managing high blood pressure, and staying active during the holidays can help keep your blood pressure numbers in a healthier range. The challenge is that the holiday season often leads to time crunches, colder weather, and long periods of sitting.
But being active doesn’t have to be complicated. Short and simple activities still make a big impact.
Go for a walk after meals
A 10 to 20 minute walk can help your body process food more efficiently and reduce blood pressure spikes.
Take advantage of indoor activities
If it’s too cold outside, try dancing in your living room, following a workout video, climbing stairs, or stretching. Every bit of movement counts.
Try “movement snacks”
Break up long periods of sitting with quick stretches, a few squats, or a short walk around the house. You don’t have to dedicate hours of time to exercise. You can simply incorporate short bouts of movement into your daily life.
Make it social
Holiday activities can double as exercise. Go ice skating, play with the kids, walk around holiday light displays, or host a neighborhood stroll.
Aim for consistency
Perfect workouts aren’t necessary. What matters most is staying active on a regular basis. Even small bursts of movement several times a week can make a real difference for your blood pressure.
How to Monitor Your Blood Pressure During the Holidays
Keeping track of your blood pressure is one of the easiest and most important ways to stay on top of your health this season. Home blood pressure monitors are affordable and convenient. Check your pressure a couple of times a week, preferably at the same time of day, and record your readings.
If your numbers start trending higher, it may be a sign to adjust your diet, lower your stress, increase your activity, or contact your healthcare provider. Early awareness gives you the chance to act before problems develop.
When to Seek Medical Help
While mild increases during the holidays can happen, certain numbers require attention. A reading consistently at or above 130/80 should be discussed with your healthcare provider. If your numbers ever reach 180/120 or higher, seek immediate medical care. This is considered a hypertensive crisis.
If you already have a diagnosis of hypertension, be sure to continue taking your medications as prescribed, even when your schedule changes. Missing doses can cause dangerous spikes in blood pressure.
High Blood Pressure does not have to wreck your Holidays
The holiday season should be a time of celebration, not worry. By understanding what high blood pressure is and being mindful of your food choices, stress levels, and activity, you can keep your health on track while still enjoying everything the season has to offer. Small steps add up, and each healthy choice you make supports your heart, your well being, and your future.
With a little preparation, you can navigate the holidays with confidence, stay connected to the people and traditions you love, and give yourself the gift of improved health. As always, Cullman Internal Medicine is here to serve you throughout the holiday season. If you have any questions or concerns, please don’t hesitate to contact us. We wish all of our patients a healthy and happy Holiday season.
Bethany is a board-certified family medicine Nurse Practitioner. She grew up in Cullman, watching her father, a physician, and her mother, a nurse, care for patients with both their hearts and hands. She learned from them that not only working hard, but loving and treating patients like family would develop the career that best suited her desire to help others. She has been caring for patients at Cullman Internal Medicine for 25 years. Building long-lasting relationships with her patients is important to her, and she genuinely enjoys being a part of their lives. She strives to provide compassionate, competent medical care which fosters an environment of mutual trust and respect.
Bobi Jo Creel is a board-certified Acute Care Nurse Practitioner (ANCC-ACNP) with over 20 years of nursing experience. Born and raised in Cullman County, Alabama, she is deeply committed to providing compassionate, high-quality care to adults and seniors in her local community.
Alicia is from Thomasville, Ga, but practiced in Burlington, Iowa from 2017 until joining Cullman Internal Medicine in 2025. Most of Alicia’s experience is in rural primary healthcare, which is where she learned of her passion for caring for patients with diabetes. From 2023 – 2025, her sole focus was assisting individuals in manage their condition more effectively, with a strong emphasis on long-term health and prevention of complications.
Pam is a lifelong resident of Marshall County and a graduate of Albertville High School, Class of 1976. She earned her Bachelor of Science in Nursing from the University of Alabama at Birmingham in 1981. Pam began her career in emergency and critical care nursing, serving in both the ER and ICU. When Marshall Medical Center North (MMCN) opened in 1990, she became the Nurse Manager of the ICU.
Stacey Varden is a board-certified Nurse Practitioner who works alongside Dr. Jeremy Stidham in Internal Medicine. She earned her Master’s degree in Nursing from the University of Alabama at Birmingham and collectively has over 18 years of nursing experience. Before becoming a Nurse Practitioner, she served as a Registered Nurse in the Emergency Department at Children’s of Alabama, where she developed a strong foundation in acute and compassionate patient care.
Lorie Jones is a board-certified Family Nurse Practitioner born & raised in Cullman, Alabama. Her nursing career began in 1997 after earning her Licensed Practical Nursing diploma from Wallace State Community College, followed by an Associate Degree in Nursing in 2000. She gained extensive clinical experience working at both Woodland Medical Center and Cullman Regional Medical Center before advancing her education to become a nurse practitioner.
Mollie Dockery, MSN, FNP-C, is a board-certified Family Nurse Practitioner with a passion for providing compassionate, evidence-based care to patients of all ages. With over 14 years of nursing experience and two years in advanced practice, Mollie brings a deep understanding of patient needs, especially in managing chronic conditions and promoting preventive health. Her approach is rooted in empathy, education, and a strong commitment to individualized care.
Kristy is known for providing personalized, expert care in Sleep and Lung Health, where she empowers patients thru education, awareness, supportive listening and compassionate guidance. A Cullman native, Kristy is deeply rooted in our community and shares a sincere
With over 15 years of nursing experience, Nancy Cornell is a dedicated and compassionate Family Nurse Practitioner (NP) committed to providing high-quality care to her patients. After earning a Bachelor’s degree in Nursing from Western Governors University in 2017, she went on to complete her Master’s degree in Nursing in 2022. For two years, Nancy has been a Certified Family Nurse Practitioner, applying her expertise in community urgent care to treat a diverse range of health needs.
Clark Still is a Licensed Professional Counselor with Cullman Internal Medicine. Clark is also the founder of New Beginnings Counseling of Cullman. He specializes in Christian-Based Professional Counseling.
Charlie Thornton has spent more than 24 years caring for others in a variety of healthcare roles—including paramedic, registered nurse, and for the past 10 years, nurse practitioner. He began his training at Wallace State Community College, completed his nursing degree at Jacksonville State University, and went on to earn graduate degrees from the University of South Alabama, where he became board certified as both a Family Nurse Practitioner and an Adult-Gerontology Acute Care Nurse Practitioner.
Jeremy Stidham, M.D., is a board-certified internal medicine physician who has been caring for patients in Cullman for more than 15 years. He currently serves as President of Cullman Internal Medicine and the Cullman Physician Alliance, where he works alongside a team of dedicated colleagues to provide compassionate, patient-centered care.
Nathan is a highly experienced Nurse Practitioner with a rich background spanning over two decades in healthcare. For the past ten years, Nathan has been a vital part of the CIM team as a Nurse Practitioner, also serving as a hospitalist nurse practitioner when needed. His extensive foundation was built over 19 years as a critical care registered nurse. Nathan is an alumnus of Wallace State Community College (RN), Jacksonville State College (BSN), and UAB (MSN), holding his nurse practitioner certification from the ANCC.
Dr. Benjamin Rogers obtained a degree in Classical Studies from Hillsdale College before attending medical school at The University of Alabama at Birmingham. He then completed an internship and residency in Internal Medicine at Wake Forest University. He joined Cullman Internal Medicine in 2012.
Morgan McHugh, CRNP, is a board-certified Family Nurse Practitioner with a special focus on diabetes management. A native of Hartselle, Alabama, she earned her Bachelor of Science in Nursing from the University of Alabama at Birmingham and her Master of Science in Nursing from the University of Alabama in Huntsville.
Dr. Erin Britt is a compassionate physician proudly serving her local community as a hometown provider. Raised in Cullman, Alabama, Dr. Britt graduated from Cullman High School. Her desire to care for others lead to enrollment at the Alabama College of Osteopathic Medicine (ACOM), where she earned her medical degree.
The goal of my practice is to help patients achieve optimal health. Eating a balanced diet, exercising, taking care of our mental health, and achieving quality sleep are all crucial for feeling good and living a healthy, enjoyable life. However, sometimes weight gain and hormone imbalances can get in the way.
Naykala is a Triple Board-Certified physician with over 25yrs of experience, dedicated to delivering comprehensive patient-centered care. Her practice emphasizes a whole-body approach, combining traditional Internal Medicine with advanced training in Obesity Medicine and Medical Acupuncture. She evaluates complex medical conditions with a focus on identifying root causes–especially those contributing to weight gain—and provides thoughtful, integrative treatment plans. Naykala’s 10 years of service in the U.S. Air Force deepened her commitment to non-pharmacologic pain management, and acupuncture has become a meaningful part of how she cares for patients.
Dr Parker grew up in Cullman County and attended West Point High School. His path to medicine was not direct. After high school, He attended Wallace State Community college and received an associates degree in business. Shortly after graduating Brian was married to his wife Karen. Unsure of what to do next he left his job as a butcher for the local Walmart distribution center where he would work for the next 7 years. After reflecting on his goals and desire to help others he decided to pursue medicine.
Dr. Vintson is a Board Certified Family Medicine Physician originally from Cullman. She graduated medical school from Edward Via College of Osteopathic Medicine in Auburn, AL, and completed residency training at UAB Family Medicine in Huntsville. Dr. Vintson practices medicine seeing the patient as a whole person, understanding there are many components of one’s life that affects overall health and wellness. She loves seeing a variety of patient ages throughout her day and feels this is what makes family medicine and primary care so special. In addition to routine primary care she especially enjoys women’s health and preventative medicine, including Pap smears and menopause care, as well as diabetes management, nutrition, and mental health care. Dr. Vintson loves the Lord and enjoys time on the lake with her family, fishing, hunting, gardening, and podcasts. She has two young children and a loving husband of 12 years.
Dr. Adam Harrison is proud to serve his hometown of Cullman as a dedicated physician. A local from East Elementary through Cullman High, he earned his Biomedical Sciences degree from Auburn University, completed medical school at Philadelphia College of Osteopathic Medicine, and his residency at UAB Huntsville Family Medicine. Drawn by the opportunity to give back to his community, Dr. Harrison chose to build his career at Cullman Internal Medicine.