Don’t Let Holiday Stress Hurt Your Heart: 5 Tips for a Healthier Season

Do you know what day of the year most deaths due to heart attacks happen? December 25. That’s right, on Christmas Day more people die from heart attacks than any other day. 

The second most heart attacks occur on December 26, and third is January 1.

There’s not one single reason that more heart attack deaths happen during the holidays, but our experts at Pinnacle Healthcare System have some tips to help you stay healthy. You can navigate the holidays, enjoy the season, and maintain your self-care.  

Reasons for the surge

Here are some of the reasons people are more prone to heart attack during the holidays: 

• Stress
• Disrupted routines (less sleep, skipped exercise, unusual foods)
• Skipped medication
• Increased salt and alcohol intake
• Cold weather
• Overexertion

Any one of these things might not be a problem for a short time. For example, if you miss your medication one day, you can usually get right back on schedule without worrying. But if you miss your medication a few times in a month, you’re not sleeping well, you’re stressed, and you have to shovel snow, you might have a serious problem. 

The best approach is to balance both the joys of the season with limiting disruptions to your daily healthy routines. In other words, you don’t have to avoid alcohol altogether, but you may want to consider having an extra glass of water for each drink. 

Pay attention to how you feel

Perhaps one of the most alarming aspects of the holiday heart attack statistics is that so many people die. It’s easy to ignore or miss symptoms in the middle of the holiday celebration. You may not want to mention that you don’t feel well while everyone is opening gifts, for instance. 

If you feel any of the following symptoms, seek immediate medical care: 

• Nausea or vomiting
• Dizziness or lightheadedness
• Shortness of breath
• Pain, tingling, or numbness in your arms, jaw, back, neck, or shoulders
• Breaking out in a cold sweat
• Feeling pressure in your chest
• Sudden fatigue

Getting care quickly can save your life. Interrupting a celebration isn’t something to worry about, but staying alive is. 

Ways to protect your heart during the holidays

If you’re diagnosed with a condition like arrhythmia, coronary artery disease, hypertension, or another heart-related problem, you probably already have a healthy routine. Here are a few steps you can take to stick with it, even through the holidays. 

Prioritize your sleep schedule

If you stay up later than usual one night, try to get to bed earlier the next night. Sleep is crucial for good health. 

Exercise, even if it’s not your normal routine

You may not have time for your normal workout routine, but perhaps you can get in a quick walk after dinner. Maybe you missed your usual yoga class, but you can do some stretches before bed. 

Exercise is important for heart health for a variety of reasons, including stress reduction. 

Stay on track with your medications

Consider setting an alarm to remind yourself to take your medications, even if you don’t usually need to. 

Pack your medicine if you’re traveling, and take along your prescriptions. 

Pay attention to what you eat

One of the pleasures of the holiday season is the food, and we don’t suggest you need to skip all of your favorite treats. It is a good idea to pay attention, though, and to be moderate. Rather than a piece of pie every evening after dinner, enjoy a slice once or twice. 

Consider preparing healthier versions of your favorite dishes, or if you’re attending a potluck, bring a healthy dish. 

Monitor yourself

If you have high blood pressure, monitor it closely throughout the holiday season. If you struggle with food, track your daily intake until your schedule smooths out again. A daily journal entry to note your stress levels may help you manage your activities. 

Get personalized guidance

We encourage you to get guidance based on your particular circumstances. Schedule an appointment at our Hollywood or Pembroke Pines, Florida, offices. We can help you create a plan to address  your heart health and help you understand your personal risk factors so you can make good decisions and still enjoy the holiday season.