How to Grinch-Proof Your Heart

When you hear the words "holiday" and "heart" together, you might think of the Grinch and his heart growing "three sizes that day." While that's a nice thought, the reality is that the winter season can sometimes be hard on our hearts.

Studies show more heart attack deaths occur on Christmas Day, December 26 and New Year's Day than on any other days of the year. One medical journal even reported that heart attacks increase by as much as 37% on Christmas Eve, and tend to occur around 10 p.m.

But why is the heart in so much danger when this is supposed to be the most wonderful time of the year? Some causes include:

• Alcohol use. A survey found that American adults' alcohol consumption doubles between Thanksgiving and December 31. Overdoing it can lead to high blood pressure, heart failure or stroke. So, if you’re going to drink, keep it to one drink a day for women and up to two drinks a day for men.
• Cold weather. Studies have shown that Americans are up to 30% more likely to have a heart attack in the winter. Your body is already working hard to keep warm, which can lead to an increased heart rate. However, lower temperatures can also constrict blood vessels and release stress hormones, which increase blood pressure, strain the heart and affect blood clotting. So, don’t forget to dress in warm layers!
• Overindulging. Did you know the average person gains one to two pounds between Thanksgiving and the New Year? Not only do we eat more during the holidays, but the food is often higher in fat, sugar and salt than our normal diets. These ingredients can raise your blood pressure and cholesterol levels. Even in the short term, overindulging can lead to symptoms such as heart palpitations, fatigue, dizziness and shortness of breath. To avoid overeating, try using smaller plates and remember to include healthier options, such as salads and vegetables, in your meals.
• Stress. We’re cooking, decorating and running around from store to store. We might also fret about the amount of money we’re spending over the holidays. It’s a lot to worry about! However, a 2022 article in The American Journal of Medicine reported stress can increase heart disease risk by as much as 60%. Effective ways to combat stress include delegating tasks, engaging in regular exercise and participating in activities like yoga or journaling.

Remember, people also often delay medical treatment because they don’t want to “interrupt” the holidays. But, if you’re feeling chest pain, shortness of breath, dizziness, fatigue or pain that radiates to your arms, back, neck or jaw, it’s better to be safe than sorry by going to the ER.

Back