The holidays are a time of magic, laughter, connection and cheer… not a time anyone wants to be thinking about hospitals visits or health concerns! You might be shocked to hear, though, that according to a study published in an American Heart Associate (AHA) journal, “more cardiac deaths occur in the U.S. on December 25 than on any other day of the year, followed by December 26 and January 1.” Another study performed by the National Institute of Health (NIH) concluded that “Christmas and Independence Day were associated with increased heart failure admissions immediately following the holidays.” There are likely a variety of exacerbating factors explaining this phenomenon; the stress of the holidays, putting off important medical care and appointments, as well as increased intake of alcohol, salt and sugar all likely contribute to the increase in cardiovascular events. Let’s explore some practical ways to reduce your risk factors.
Give your worries a cozy timeout.
Stress, unfortunately, seems to follow us constantly these days and with the busyness of the season, challenging social dynamics and grief of missing loved ones, the holidays are no exception. Remember this year…
- It’s ok to say “no” – between work, school, church, family and friends, there is never a lack of social events over the holidays. If you find that you are spending more time prepping for events and scrambling from one holiday gathering to another rather than enjoying them, consider cutting back this year and keeping your calendar reserved for those friends and family who matter most in your life!
- Make sure to get good sleep – Maintaining a regular sleep schedule of 7-9 hours per night is recommended. If you struggle falling asleep at night, try implementing a “wind down” routine to relax before bed. Turn off screens an hour before going to bed and try a relaxing bath or hot cup of tea to help your body settle down in the evening.
- Practice gratitude – In a study by the NIH, it was found that “acts of gratitude can be used as a therapeutic complement for treating anxiety and depression and can increase positive feelings and emotions in the general population.” So, take note of things you’re grateful for this year… thank someone for an act of kindness (big or small), jot down your biggest blessings from the year, or maybe just pause to be present and enjoy the moment this holiday season.
Treat salt like glitter — a little goes a long way.
Salt causes the body to retain water, which leads to more work for the heart to circulate the extra fluid. It not only puts stress on the heart, but it can also lead to symptoms of swelling, cough, fatigue, and shortness of breath. Here are two tips for reducing your salt intake.
- Cook from scratch – Consider making some of your favorite holiday dishes using fresh ingredients instead of processed ones to help reduce the sodium content. Click here for some holiday recipes that are low in sodium.
- Take smaller portions – Another way to cut back on the salt content at holiday meals is by taking smaller portions, especially of dishes that are higher in sodium (such as ham, turkey, stuffing, green bean casserole and gravy).
Encourage desserts to adopt a part-time schedule.
While the holiday season offers no shortage of rich and delicious, sweet treats, it’s healthiest to enjoy desserts in moderation. When we consume carbohydrates and sugar, our blood sugar levels rise; higher blood sugar levels damage the tissues they come into contact within the body, including blood vessels, kidneys, and nerve endings. Elevated blood sugar levels can also lower our immune response – making us more prone to sickness and infection. Here are three simple ways to cut back on the sugar:
- Avoid drinking sugar – Sugary beverages are one of the biggest sources of sugar. Consider opting for water (including sparkling or infused water) or regular tea over sweet tea, juices, and sodas. Ask for a “half-pour” of alcohol if you choose to partake at your next holiday party.
- Use less sugar when baking – Did you know that you can often cut the sugar in baked goods by up to 1/3 without a significant effect on the taste and texture? Consider trying this hack for your holiday baking this year.
- Save sweets for an occasional indulgence – It’s ok to enjoy a special treat now and again… it’s just important to reserve desserts for special occasions instead of on a daily basis. Moderation is key!
For more tips for staying healthy this holiday season, check out our related article “‘Tis the season: for coughing and sneezing! Tips to stay healthy during this winter and beyond”