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The holiday season is known to be a little (or a lot) extra. You may find that you drink more cocktails, eat more sweets or skip your daily walk.
While it’s of course OK to indulge in the treats of the season, doctors also warn that you should be mindful: The rich meals, increased alcohol consumption, heightened stress and disrupted routines of the holiday season are known to be hard on the heart, as proven by the increase in heart attacks this time of year.
This isn’t to say you can’t enjoy your holiday season and the food- and drink-based traditions that come along with it. Instead, you should think about celebrating responsibly and doing all that you can to protect your heart health and lower your stress throughout the final weeks of the year.
Below, doctors share the overlooked cardiovascular dangers of the holiday season along with ways to enjoy this time safely.
Drinking too much alcohol can cause ‘holiday heart syndrome.’
“Holiday heart syndrome refers to a cardiac rhythm disturbance, an arrhythmia,” said Dr. Ahmed Tawakol, the co-director of the Cardiovascular Imaging Research Center at Massachusetts General Hospital. It causes an irregular heart rhythm (also known as atrial fibrillation) sometimes in otherwise healthy people after excessive or binge drinking.
Binge drinking ― which is common around the holidays ― is known to cause this issue. (Binge drinking is defined as having four or more drinks for women and five or more drinks for men on a single occasion, according to Tawakol.)
Some people who experience holiday heart syndrome report a rapid or irregular heartbeat while others feel a sense of anxiety, Tawakol said. “And some people it can cause shortness of breath or chest pain, dizziness — certainly can cause some fatigue.”
While holiday heart syndrome can happen in anyone, and often happens to healthy people, those who are “already predisposed to heart disease, high blood pressure or sleep apnea may be at higher risk during these times of heavy drinking,” Dr. Mrin Shetty, the director of the Women’s Heart Program at the University of Louisville, told HuffPost via email.
“In some cases, holiday heart syndrome can resolve itself within 24 to 48 hours, but it’s important to understand that it can increase the risk of long-term heart issues, especially if these arrhythmias become more frequent or persist,” Shetty continued. Holiday heart syndrome can increase chances of strokes, heart attacks and blood clots.
“The exact mechanism behind this phenomenon isn’t fully understood, but alcohol can affect the electrical signals in the heart,” Shetty explained. “Binge drinking leads to dehydration, electrolyte imbalances and stress on the heart, all of which can make the heart more susceptible to abnormal rhythms.”
“The phenomenon peaks around Christmas Day, the day after Christmas and New Years Day — hence the term: holiday heart,” Dr. Sarah Spelsberg, an emergency medicine resident at UNC Health Southeastern in North Carolina, told HuffPost via email.
“We see it a lot in the emergency department,” Spelsberg added.
Stress also impacts your heart health during this season.
While the holidays are a joyous time for many people, they are downright stressful for others as financial concerns, family issues, busy schedules and holiday travel all come front of mind.
“What’s interesting is that we see a surge in heart attacks around stressful periods,” Tawakol said. People are more likely to have heart attacks around earthquakes, sporting events, after elections and “we also see an increase in heart attacks around the holidays,” he noted.
“Chronic stress can increase blood pressure, elevate heart rate and raise cortisol levels, all of which contribute to heart disease over time,” Shetty said.
Stress can also disrupt your sleep — and sleep is crucial for so many aspects of our health, including our heart health. Not sleeping well can increase your heart disease risk, said Dr. Elizabeth Jackson, the director of the Cardiovascular Outcomes and Effectiveness Research Program at University of Alabama at Birmingham Medicine.
When you’re stressed, you may also not make time to exercise, which is detrimental to your cardiovascular health.
“We know when we’re stressed, we oftentimes don’t exercise as much, and becomes a bit of a vicious cycle … even just going for a walk after dinner, every little bit can help you reduce that stress, improve your sleep habits and going out for a walk has great benefits for helping you maintain a healthy weight during the holiday times, to help you with blood pressure, with blood sugar control, if you have diabetes, [it’s] certainly good to keep active,” Jackson added.
Cold weather can cause heart problems, too.
“Cold weather itself can be a factor in the winter months. If not well protected, the cold can cause … narrowing of the blood vessels, causing one’s heart rate and blood pressure to rise,” Shetty said. “This puts extra strain on the heart, which may not be tolerated by those with heart conditions such as angina or heart failure.”
Shoveling heavy snow can also cause heart problems in susceptible people, according to Tawakol.
When it’s cold out, it’s important that you dress warmly to reduce strain on your heart, Spelsberg said.
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It’s important that you create a relaxing routine during the holiday season.
It’s clear that holiday stress makes folks’ heart health worse. To deal with stress during the holidays (and all year), create a toolkit of all the things that help you feel less stressed, Jackson recommended.
“Get your tool set all together so that when that stressful time comes, you can pull out the tools that work for you,” Jackson said. This could be meditation, breathing exercises, daily walks, music, puzzles, she noted, but you know what works best for you. If a cup of tea and your go-to comfort show is what you need to decompress, do that.
And even if the stress of the holidays still gets under your skin, these stress-reducing activities still have benefit. Habits that help you cope, such as better sleep, exercise and mindfulness, have all been shown to make you less sensitive to the physical consequences of stress, therefore less at risk for heart issues, Tawakol said.
Having a healthy heart during the holiday season (and all year round) is all about balance.
“To maintain heart health during the holidays, practice moderation by limiting alcohol and rich foods while balancing with healthier options,” Spelsberg said.
This doesn’t mean not having a cookie or a slice of pie, instead it means having some fruit with your dessert or a big salad along with a decadent meal. Think of what you can add to your plate for nourishment rather than subtracting foods.
Most guidelines say women should have no more than one drink a day and men should have no more than two, Jackson added, “but even most days of the week, not having that drink is probably healthier for you.”
Beyond your diet, commit to some exercise throughout the holiday season and be aware of heart attack symptoms, Spelsberg noted. If you notice chest pain, shortness of breath, dizziness or heart palpitations, don’t ignore them.
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“It’s important to get checked by a health care professional. Early intervention can make a significant difference in preventing long-term cardiac complications,” Shetty said.
“The holidays are a time for joy, and by taking a proactive approach to your heart health, you can enjoy them without compromising your well-being,” Shetty continued. “Remember, small changes and mindful habits can go a long way in protecting your heart, not just now, but for years to come.”