Avoid Holiday Heart Syndrome This Season
Illnesses and fatalities stemming from heart complications significantly increase during the holiday season, according to the American Heart Association (“AHA”), primarily due to higher levels of stress and increased consumption of indulgent food, salt, and alcohol.
Known as Holiday Heart Syndrome, this condition presents itself most commonly as atrial fibrillation, or rapid and erratic heartbeat, causing chest pain, shortness of breath, and lightheadedness. While most cases are benign, more severe cases can lead to stroke or a heart attack. Studies have shown that everyone, including young, healthy individuals with no prior heart issues, can be susceptible, not just the elderly and those with preexisting heart conditions.
Here’s what you can do to avoid Holiday Heart Syndrome and start the new year off right:
- Limit alcoholic beverages and stay hydrated: Spiced punch, mulled wine, peppermint schnapps, and spiked eggnog — too much of a good thing can leave you with more than just a hangover. According to the National Institute of Health, there are several studies that suggest a link between high alcohol consumption and heart rhythm disturbances and even a weakening of the heart muscle. Although it’s tempting to keep the cheer flowing, don’t use the holidays as an excuse to drink excessively. AHA recommends celebrating in moderation, which means two drinks for men and one drink for women per day, as well as staying hydrated.
- Keep stress in check: You’re stuck spending a weekend with the in-laws, you were “volunteered” to make dessert for the office holiday party, and you’re not even close to being done with your gift shopping. Oh yes, the holiday season brings joy, love, merriment — and stress. Stress releases adrenaline, which causes an uptick in heart rate. Chronic stress, although not a direct cause, can lead to high blood pressure and heart disease, per the AHA. The Mayo Clinic suggests keeping your cool this season by not abandoning healthy habits, learning to say “no,” being realistic about your abilities, keeping a budget, and reaching out for help when needed.
- Avoid overeating: Family dinners, cocktail parties, and gifts of homemade cookies, candies, and other treats — it’s hard not to overeat at some point during the holidays! While small indulgences are expected, binge eating can damage your heart. Your risk for a heart attack quadruples in the two hours following a large, heavy meal, according to UC Irvine Health. Specifically, a distended stomach diverts blood away from the heart and may cause a reflex in the nervous system, resulting in chest pain and a rapid and irregular heartbeat.
- Monitor salt intake: Too much salt consumption makes the body retain water, which can lead to an increase in blood pressure. For those already suffering with high blood pressure and other heart problems, a spike in blood pressure can increase the chances of heart failure. While there are sure to be a plethora of salty foods available during the holidays, try to limit your salt consumption when possible. Be wary of processed foods, as well as foods that have been brined, cured, barbecued, smoked, or served with au jus, as these are typically made with high amounts of salt, according to AHA. Also, choose condiments wisely — soy and teriyaki sauce, ketchup, pickles, and salad dressings all typically maintain high amounts of salt.
- Exercise: Don’t use your busy holiday schedule or colder temperatures as an excuse to skimp on exercise. Just exercising for 30 minutes a day improves blood circulation and reduces your risk of high blood pressure, heart disease, and stroke. However, the AHA recommends people take precautions when spending strenuous time outdoors, such as shoveling or participating in winter sports, as most people aren’t attuned to exercising or exerting themselves in cold-weather conditions.
To better understand your risk for heart disease and stroke, make an appointment for a complimentary Pager Health Check today.
