Keep a pulse on heart health this holiday season
December and January are known for holiday festivities and family get-togethers, but they’re also known for stress and weight gain.
And those two — stress and diet — lead to heart attack risk. The American Heart Association reports that cardiac mortality is higher around Christmas and New Year’s than at any other time of the year, according to a release from St. John’s Regional Medical Center in Oxnard and its parent, Dignity Health California.
“While many eagerly anticipate year-end festivities, doctors caution that December and January are peak months for heart-related emergencies,” the release added.
Medical experts explain that factors such as rich holiday foods, travel, colder weather, emotional stress, and other seasonal pressures can contribute to rising risk, the report says. And emotional stress is an overlooked factor.
“The holiday season brings more than just cheer; it also brings a perfect storm of stressors,” said Dr. Omid Fatemi, Medical Director of Cardiovascular Services, St. John’s Hospitals, in the release. “From heavy meals and disrupted sleep to concerns over finances, travel, anxiety, and cold weather, these factors can take a serious toll on your heart. For many, this combination significantly raises the risk of heart attacks and other cardiac events.”
To combat the holiday heart attack spike, experts from many health organizations urge individuals to prioritize self-care over self-indulgence. And time for relaxation from over-packed schedules.
St. John’s says that finding just a few minutes a day to rest, nourish your body, and practice mindfulness can make a big difference.
“Start with just one healthy choice each day — whether it’s a heart-smart breakfast, a brisk walk, or taking a moment to breathe and de-stress,” wrote Dr Falemi. “These small, consistent actions can protect your heart and even save your life over time.”
Another potential trouble spot for holiday heart health is overindulgence at parties. A web post from Sutter Health, which operates the Sansum Clinic network in Santa Barbara County, suggests snacking in advance of a big event “so you won’t be tempted to overindulge in the buffet line.”
Sutter also suggests filling a small plate with vegetables and a small amount of protein or grains and avoiding fried foods or heavy cream sauces. Finally, limit your alcohol intake by opting for sparkling water over punch or eggnog.
According to the Dignity Health release, “more than half of annual weight gain occurs between Thanksgiving and New Year’s, with many people gaining up to 5 to 7 pounds during this short period.”
To help prevent weight gain and maintain heart health, the American Heart Association recommends filling your plate with vegetables first and being mindful of portion sizes when eating calorie-heavy foods.
The AHA says that simple lifestyle changes can significantly reduce the risk of heart disease and stroke—the nation’s number one and number four killers, respectively. According to the World Health Organization, 80% of heart disease is preventable with small, everyday changes such as:
● Quitting smoking
● Engaging in 30 minutes of physical activity most days of the week
● Eating a heart-healthy diet
“This holiday season, remember that taking care of your heart is a gift that will benefit you all year long. By prioritizing self-care, avoiding excess, and making mindful lifestyle choices, you can celebrate the season while reducing your risk of heart trouble,” the Dignity Health release said.
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