The holiday season is a very special time. We fill it with joy, family, and, let’s be honest, a little bit of beautiful chaos. However, for all the beauty the holidays bring, they also present two major challenges for your cardiovascular system: stress and indulgence. Here at Memorial Health, we want you to enjoy every moment, worry-free. Therefore, we share these essential heart health tips for holidays to help keep your heart strong and steady.
The Stress-Heart Connection
Stress is more than just a feeling; it triggers a significant physical response. Holiday demands often mean you sleep less, take on more commitments, and, consequently, raise your stress hormone, cortisol. Over time, elevated cortisol levels promote high blood pressure and inflammation, directly impacting your heart health.
Furthermore, a typical holiday diet features high amounts of sodium, sugar, and saturated fats. This combination strains your heart, which is why we often see an uptick in heart-related emergencies between Thanksgiving and New Year’s. Nonetheless, a few small, consistent changes can make a huge difference. Here are five heart health tips to help you protect your heart this holiday season.
1. Manage Stress
When your to-do list seems endless, your heart must work overtime. Therefore, don’t wait until you feel completely overwhelmed to take a break. Treat rest and relaxation like non-negotiable appointments. Schedule 15 minutes of quiet time daily—use it for deep breathing, meditation, or simply sipping coffee alone.
Crucially, learning to say “no” to just one extra commitment is the best gift you can give your heart. Reducing stress lowers cortisol production, which in turn helps you maintain a healthier range for your blood pressure.
2. Mindful Eating
You don’t need to skip your grandmother’s famous stuffing or Aunt Carol’s decadent fudge—we want you to enjoy them! The goal isn’t deprivation; instead, aim for moderation. When you approach the buffet, start with the good stuff. Load your plate with a large portion of vegetables (they offer filling fiber) and lean proteins.
Subsequently, when you reach the high-fat, high-sugar holiday classics, adopt the “two-bite rule.” Take two small, enjoyable bites of your favorite dish and then move on. This way, you savor the flavor without overdoing the calories, sodium, and fat that contribute to unhealthy cholesterol spikes.
3. Stay Hydrated
Amidst the celebratory drinks, you forget the simplest heart helper: water. In fact, dehydration can make your heart work harder and negatively affect your blood pressure. Keep a glass of water next to your holiday punch or cocktail. For every alcoholic beverage you consume, follow it up with a full glass of water.
If you take medications for your heart, especially diuretics, this becomes even more critical. Remember, alcohol, particularly in excess, temporarily raises your blood pressure and interacts negatively with heart medications. Pacing yourself promotes both health and enjoyment.
4. Keep Moving
Life gets busy, and the gym routine often takes the first hit. However, movement remains vital for circulation and stress relief. Skip the guilt over missing an hour-long workout. Instead, aim for “exercise snacks.”
Take a brisk 10-minute walk after dinner. Stand up and stretch every 30 minutes while you wrap gifts. Park farther away at the mall. Even simple activities, like dancing to holiday music while cleaning or actively playing with your kids, count toward the recommended 150 minutes of moderate activity per week.
5. Prioritize Sleep
Good sleep provides the most underrated heart-health strategy, especially during the holidays. Specifically, during sleep, your blood pressure naturally drops, allowing your heart a much-needed rest. Aim for 7 to 9 hours of quality sleep each night and establish a calming bedtime routine.
Turn off screens, like phones and tablets, at least 30 minutes before bed. Try to go to sleep and wake up around the same time, even on weekends. Ultimately, disruptions in your sleep cycle place undue stress on your heart.
Our Commitment to Your Health
The holidays give you a chance to create beautiful memories, and we want you to be healthy enough to enjoy them all. If you have concerns about your heart health, high blood pressure, or a family history of cardiovascular issues, our experts at Memorial Health’s Heart and Vascular Services are ready to help you.
Don’t wait until the New Year to prioritize your heart. By following these heart health tips, you ensure small, consistent efforts today to lead to a healthier, happier life tomorrow.
Happy and Heart-Safe Holidays from all of us at Memorial Health!
Resources:
https://www.heart.org/-/media/Files/Get-Involved/Ways-to-Give/Heart_Happy_Holiday_Guide.pdf
https://newsroom.heart.org/local-news/why-the-holidays-are-the-most-dangerous-time-for-your-heart
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