While the holidays themselves can’t cause a heart attack, certain things people do during the hectic, festive season may stress their heart health more than they realize.
Heart attacks and other cardiac events, such as heart failure flare-ups and “holiday heart syndrome” – a term used to describe palpitations induced by alcohol consumption – often surge during the winter holidays. In fact, cardiac-related deaths are nearly 5% higher between Christmas and New Year’s Day.
This is likely related to the holiday season demanding a lot of time and effort in addition to our normal routines. Many people are fatigued before the party even begins, says emergency medicine specialist Dr. Henry R. Schuitema. “So much needs to get done, it’s easy to lose sight of self-care and turn to unhealthy behaviors that can make us vulnerable,” says Dr. Schuitema. Common triggers of cardiac complications, Dr. Schuitema notes, include stress; overexertion; alcohol; indulging in rich, salty foods; and delaying crucial medical care.
So, how can you lower your risk for heart attacks, heart disease and other complications? Dr. Schuitema and cardiologist Dr. Daniel Tarditi explain the risk factors, how to keep the holidays as “heart-friendly” as possible and avoid unnecessary trips to the emergency room.
Myth 1: Heart Disease Only Affects Older Adults
When manageable, stress is a healthy, normal part of life. But, sometimes, prolonged stress or sudden, drastic spikes in stress can cause palpitations, trigger heart attacks or increase your risk for heart disease.
This is because stress causes an increase in cortisol – the primary stress hormone – leading to increases in blood pressure, cholesterol, blood sugar and heart rate. Plus, these stressors can increase the risk of heart attack, stroke or retention of extra fluid and heart failure, explains Dr. Tarditi.
“This time of year, your usual stressors may be compounded with financial and social expectations, grief and even geo-political concerns,” adds Dr. Schuitema. “It’s important to find some downtime to cope with stress, put your health first and remember, you can’t say ‘yes’ to everything.”
Strain from Winter Storms
If the holidays are accompanied by snowfall and bitter weather, too much time outdoors and baring down to shovel snow can also be detrimental. Cold temperatures alone impact the body by causing the coronary arteries to constrict, blood pressure to rise and the heart to work harder. When this is combined with poor hydration and something as physically strenuous as shoveling heavy snow, it may lead to a sudden cardiac event.
Shoveling snow is particularly risky for people at high risk for heart disease – if they are overweight or obese; smoke or have a smoking history; have type 2 diabetes, high cholesterol or high blood pressure; or a history of heart attack.
Diet and Congestive Heart Failure
The average American adult’s diet is unfortunately rich in salt, which doesn’t bode well for people with existing heart disease, adds Dr. Schuitema. You should be mindful of excess sodium when you have a compromised heart, since high salt intake can trigger heart failure.
If you or an older family member have congestive heart failure, remember to manage it well by taking all your medications as prescribed; double-checking with your provider on any restrictions if you plan to consume alcohol; and keeping a close eye on weight gain, explains Dr. Tarditi.
During the holidays, pay attention to these warning signs for fluid buildup with congestive heart failure:
- Shortness of breath, which worsens when you lay down and improves when sitting upright
- Swelling in the legs, arms, feet or ankles
- Weight gain
“Gaining more than two pounds a day or five pounds a week may indicate fluid retention or overload and should be addressed with your cardiologist as soon as possible,” says Dr. Tarditi.
Alcohol and ‘Holiday Heart Syndrome’
Holiday heart syndrome refers to episodes of supraventricular tachycardia: a sudden arrhythmia or irregularity in which the heart beats much faster than normal, explains Dr. Schuitema. Holiday heart syndrome may be caused by stress, dehydration, higher than usual alcohol intake or a combination of these things.
Alcohol acts as a natural irritant to the heart muscle, says Dr. Tarditi. Studies show that just one drink a day, over a 14-year period, can increase the risk for atrial fibrillation (AFib) by nearly 16% . Heavier drinking may increase the risk for scarring, electrical abnormalities, heart attack and stroke.
“Holiday heart syndrome can affect anyone, even those who are otherwise healthy,” warns Dr. Schuitema. Symptoms of holiday heart syndrome include pounding in your chest, shortness of breath or chest discomfort – all of which should be addressed in the emergency room to rule out something more serious, like a heart attack. Often, holiday heart syndrome will go away on its own, but some people will require medical treatment.
Don’t Ignore Symptoms
While it may be difficult to address symptoms during the holidays, not listening to our bodies can keep us from preventing potentially fatal episodes, says Dr. Schuitema.
“Whether you’re traveling from out of state, preparing a lot of food, not wanting to miss meaningful family time or simply being afraid to mention that something feels wrong,” says Dr. Schuitema. “That’s what we’re here for, even if what you suspect is dangerous turns out to be a clean bill of health. Catching something in its tracks is always better than delaying care.”
Some tell-tale warning signs of heart attacks and other cardiac events include chest discomfort that worsens with physical activity; a sudden rapid heart rate accompanied with jaw pain, shoulder pain, or shortness of breath; fatigue and weakness; and swelling of the legs, ankles and feet, shares Dr. Tarditi.
‘Heart-Friendly’ Tips to Redefine Your Holidays
The holidays don’t have to be about overindulging until you feel sick (or actually become sick). Instead, you can enjoy well-spent time with your family, while ensuring you can be around for them for many years to come.
Drs. Tarditi and Schuitema recommend the following:
- Stay on track with medications. Try not to skip/miss doses. Whether you’re traveling or simply busy at home, you can set reminders to help. And, if you are traveling and forget your medications, many pharmacies will provide a short emergency supply if they can confirm your prescription (call local pharmacies to confirm).
- Remember, everything is okay in moderation. You should savor treats – foods and drinks that you aren’t used to eating on a daily basis. However, you shouldn’t overdo it. Even the seemingly “healthiest” people can suffer.
- Take a break. This time of year, there’s one holiday and activity after another. You have to come down from the stress. Take some time for yourself and pay attention to your health. Fall back into your routine habits, as much as possible, during the “in-between.”
- Let your family know about health concerns. If you had a severe food allergy or intolerance, you’d let your family know about it before a meal, right? If you can’t have high-sodium dishes, perhaps they can adjust recipes to make them safer for you. You can also bring your own dishes.
- If it snows, don’t push your body – and your heart – past its limits. If you don’t have to leave the house, you can let the snow melt or only clear a small path. If you have to shovel, it’s safer to push the snow and safest to find someone to help.
- Listen to your body and address symptoms as soon as possible. Everyone has different limits based on their condition. Your body will let you know when it’s not functioning well. Reaching out to your provider over the phone or via telehealth can help prevent a trip to the ER during the holiday season. And, if necessary remember that the emergency department staff is ready 24 hours a day, every day to help care for you and address your concerns.
