Protect Your Heart this Holiday Season

The holiday season, while joyful, can pose unique challenges to heart health. Get tips from Dignity Health on managing stress and busy schedules for a heart-healthy celebration.

The holidays are upon us! Twinkling lights, joyful gatherings, delicious food and the warmth of family and friends – it can be a special time of year. Amidst the merriment and joy, the holidays also offer an important opportunity to prioritize our heart and overall cardiovascular health.

According to the American Heart Association, studies consistently remind us that this festive season sees more people experiencing serious heart health issues. In fact, research indicates that the highest incidence of heart attacks often falls on December 25th, December 26th and January 1st. It's a gentle encouragement that while our spirits may be high, our hearts also deserve mindful attention.

At Dignity Health, we want you to enjoy a healthy and safe holiday season. So, let's explore why the holidays can be a challenging time for your heart and, more importantly, what steps you can take to help protect it.

Joyful Hearts, Healthy Holidays: Why Your Heart Needs Extra Care 

“The holiday season often brings a whirlwind of activity and pressure,” said Dr. Munir Janmohamed, a leading cardiologist at Dignity Health. “It’s important to remember that our hearts respond to both emotional and physical stress.”  Here are several factors that make mindful heart care especially important during the holidays.

1. The stress factor is real: From orchestrating the perfect family dinner to navigating crowded malls or packing up to travel, the holiday season can be hectic.  Financial strains, social obligations and the desire to create a "perfect" experience can all lead to heightened stress levels, which in turn can elevate blood pressure and heart rate.
2. The feast frenzy: Holiday tables are often laden with tempting, but sometimes unhealthy choices. Rich, fatty foods, high-sodium dishes and sugary treats, when consumed in excess, can contribute to elevated cholesterol, blood pressure and blood sugar levels.
3. Excessive alcohol consumption: A celebratory drink or two can be enjoyable, but excessive alcohol consumption can contribute to irregular heart rhythms (AFib), increased blood pressure and can interact negatively with certain medications. 
4. Sleep deprivation's silent threat: For many of us, the holidays can throw a wrench into our regular routines. Late night social events, early mornings for travel or shopping and disrupted schedules all contribute to a significant drop in sleep quality. Lack of sleep can negatively affect blood pressure, blood sugar regulation and overall cardiovascular health. 
5. Medication misses: In the midst of holiday excitement and a disrupted routine, it's easy to forget or skip prescribed medications. For individuals managing chronic conditions like high blood pressure, high cholesterol or diabetes, this can have serious consequences.

These factors, individually or together, can make it more challenging to manage existing conditions like heart failure or AFib, and may put extra stress on our hearts.

Solutions for a Heart-Healthy Holiday: Tips for Festive Wellness

Protecting your heart this holiday season should be at the top of your to-do list – but it doesn’t have to mean missing out on what you enjoy the most. “I often advise patients to approach the holidays with the idea of mindful moderation,” said Dr. Janmohamed. “It’s not about complete deprivation, rather it’s about making conscious choices to support your heart health amidst the festivities.” 

To help protect your heart this holiday season, here are some useful tips:

• Stress less:
  • Ask for help: You don't have to do it all yourself. Share responsibilities with family and friends.
  • Prioritize and say no: It's okay to decline an invitation or simplify a holiday tradition if it's causing too much stress.
  • Schedule downtime: Even 15-20 minutes of quiet reflection, deep breathing or listening to calming music can make a difference.
• Feast wisely:
  • Portion control is key: Enjoy your favorite holiday dishes, but practice mindful eating. Use smaller plates.
  • Balance your plate: Fill half your plate with fruits and vegetables. Opt for leaner protein sources.
  • Hydrate with water: Drink plenty of water throughout the day, especially before and during meals.
  • Healthy swaps: Look for lighter versions of traditional recipes or offer to bring a healthy dish to gatherings.
• Drink responsibly:
  • Moderate consumption: If you choose to drink alcohol, do so in moderation.
  • Alternate with water: For every alcoholic beverage, have a glass of water.
• Prioritize your zzz's:
  • Stick to a sleep schedule: Try to maintain a consistent bedtime and wake-up time, even on weekends.
  • Create a relaxing environment: Dim the lights, avoid screens before bed, and make your bedroom cool and dark.
• Don't skip your medications:
  • Set reminders: Use your phone, an alarm or a pillbox to help you remember to take your medications.
  • Travel prepared: If you're traveling, pack extra medication and keep it in your carry-on luggage.
• Listen to your body: If you experience any chest pain, shortness of breath, or unusual symptoms, seek immediate medical attention. Don't dismiss symptoms as holiday stress or indigestion.

When to Seek Help

It’s crucial to know the warning signs of a heart attack and stroke. Call 911 immediately if you or someone you're with experiences:

• Chest discomfort: Pressure, squeezing, fullness, or pain.
• Discomfort in other areas of the upper body: Pain in one or both arms, the back, neck, jaw or stomach.
• Shortness of breath: With or without chest discomfort.
• Other signs: Cold sweat, nausea, lightheadedness.

Similarly, for stroke, remember the acronym B.E.F.A.S.T.:

• Balance: Sudden loss of balance or coordination
• Eyesight: Trouble with vision in one or both eyes
• Face: Facial drooping on one side
• Arms: Weakness in one arm
• Speech: Slurred speech or difficulty speaking
• Time: Time to call 911 immediately if any of these signs are present

This holiday season, make a commitment to your health. By taking proactive and mindful steps, you can help support a healthy heart and continue to enjoy your favorite activities with family and friends.

The information provided in this article is intended for general knowledge and informational purposes only, and does not constitute medical advice. It is essential to consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment. Dignity Health does not endorse any specific treatments, procedures, or products mentioned in this article. The availability of specific services may vary by location. Contact your local Dignity Health facility for more information.