The holidays are here, and the American Heart Association is offering tips to stay healthy and well during this special time of year.
Celebrate in Moderation
The holidays are all about family, fun and food, and there are many ways to celebrate the season without putting your healthy habits on hold.
Eat smart, drink smart: Enjoy some of the splurges of the season without overdoing it. For example, keep portions in check by passing on the second helping or splitting desserts with others. If you’re the host, offer healthier options. If alcohol is being served at a holiday event, alternate each glass with a glass of water or enjoy nonalcoholic versions of your favorite cocktails.
Fit in fitness: The American Heart Association recommends at least 150 minutes of physical activity per week and this number usually drops during the holidays. If you’re finding it difficult to keep your workout commitment, try squeezing in a walk during lunch or riding your bike to work. Break up the video game marathon with active chores and trips to the park with the family.
Take Your Well-Being to Heart
Don’t let the hustle and bustle of the holiday season leave you feeling stressed and overwhelmed.
Rest for your best: Replenish your body and mind by getting seven to nine hours of sleep each night. Don’t let your wake-up time and bedtime get too far off your regular schedule and ditch the digital devices at night.
Give yourself space and grace: Make realistic holiday plans, learn what you can let go and ask for help. When the invitations pile up, don’t be afraid to say no to some of them. If you need some downtime to recharge, take a break by doing something that relaxes you, like meditation, reading or spending time in nature.
Be present: When holiday stress starts to get to you, the two simple practices of mindfulness and gratitude can help. Focus on what you’re doing right now and what you’re thankful for. Slow down, take it one step at a time and make your well-being a priority.
Tune in to Your Body
Research shows an uptick in cardiac events during the winter holiday season. A study published inthe American Heart Association’s flagship journal, Circulation, indicates more cardiac deaths occur on Dec. 25 than on any other day of the year, followed by Dec. 26 and Jan. 1.
“The holidays are a busy, often stressful, time for many of us. Routines are disrupted; we may tend to eat and drink more and exercise and relax less. We’re getting too little sleep and experiencing too much stress. We also may not be listening to our bodies or paying attention to warning signs, thinking a trip to the doctor can wait until after the new year,” said American Heart Association Chief Clinical Science Officer Mitchell S.V. Elkind, M.D., M.S., FAHA. “While we don’t know exactly why there are more deadly heart attacks during this time of year, it’s important to be aware that all of these factors can be snowballing contributors to increasing the risk for a deadly cardiac event.”
Winter weather has been noted as a trigger for increased heart attack risk due to restricted blood flow through constricted vessels caused by cold temperatures. However, another study published in Circulation found that even in the mild climate of Los Angeles County, about a third more heart attack deaths occur in December and January than in June through September. These findings were supported by a study in New Zealand, where the December holidays fall during that area’s summer season.
The American Heart Association says being aware of this annual phenomenon, listening to your body and taking a few important heart-healthy steps may save lives.
Know the symptoms of a heart attack and take immediate action: Heart attack warning signs vary in men and women. Recognizing them early and calling 9-1-1 for help gives a person a better chance of survival.
Do not forget medications: Sticking to medications as directed is an important part of managing risk factors and maintaining the best possible health. Keeping a medication chart is a good way to stay on top of it during the busy holidays.
Know your numbers: Understanding your personal risk factors starts with knowing key health numbers, including blood pressure, total cholesterol, blood sugar and body mass index.
The American Heart Association has more on ways to live heart-healthy during the holidays and all year long at heart.org.
