5 Ways to Protect Your Heart Health During the Holidays

One holiday fact that’s not fun at all is that heart attack deaths spike during this season. More women and men die from a heart attack in December than in any other month. So if you sometimes feel the stress of family, friends, shopping, and traveling is going to give you a heart attack, you might not be exaggerating.

If you already know that you have heart disease, you must take your heart health extra seriously during the holiday rush. Stress is inevitable, but how you deal with it can literally be a matter of life or death.

Our expert cardiology team at Advanced Medical Care encourages you to have fun during the holidays, but also to make the time to take care of yourself. We offer pre- and post-holiday heart care at our offices in Queens and Brooklyn, New York.

How can you help your heart manage holiday stress? Following are five tips to protect your heart health during the season.

1. Breathe slowly

When you’re overexcited, anxious, angry, or just plain stressed, you either breathe too rapidly or don’t breathe at all. You may hold your breath, tense your muscles, and exacerbate the stress of the holiday rush. Taking rapid, shallow breaths sends “alert” signals to your nervous system and keeps you keyed up.

Whenever you feel a surge of holiday stress, take the time to slow down your breathing. The US military utilizes deep-breathing techniques for relaxation and focus. They’re also a scientifically verified way to lower your blood pressure.

One of the simplest techniques is called box breathing, which consists of four equal parts. Simply draw in a deep breath through your nose for four counts, filling your abdomen and lungs. Hold it for another four counts, let it out through your mouth on a count of four, and wait another four beats. Then repeat the process. 

Do this until you feel more relaxed, focused, and stress-free. It may help you calm your thoughts and sleep at night, too.

2. Move quickly

You may have a tough time engaging in your normal workouts during the holiday season. Still, you should look for fun ways to stay active and on your feet as much as possible.

Walk briskly outdoors, especially with friends and family. Put on some music and dance. Join the kids in building a snow fort or snowman, snowball fights, and other winter fun.

3. Choose wisely

Alcohol is bad for everyone, according to the World Health Organization, especially for your heart. Avoid alcoholic drinks and get creative with mocktails. Be careful, though: Some mocktail recipes are full of salt or sugar, which you should also minimize.

When faced with a buffet or table laden with rich foods glistening with fat and sugar glazes, head first for the crudites. Fresh vegetables can keep you occupied and help fill you with fiber so you’re not as likely to overindulge.

4. Plan ahead

Whenever possible, let your hosts know that you need heart-healthy options such as sugar-, alcohol-, and salt-free. You also can eat something at home before the party if you’re afraid you won’t be able to find anything that’s satisfying and safe.

Keep current on your medications, and carry them with you. If you take more than one medication daily, get a pill organizer so you don’t become confused, double-up, or miss a day. Call the cardiology team at Advanced Medical Care to find out which over-the-counter medications, such as cold remedies, are safe to use with your prescription drugs.

5. Be aware

Know the signs of a heart attack so if you or someone you love exhibits them, you can act quickly. If you have heart disease, make sure you’re always around someone who can get you to an emergency room if you experience:

• Shortness of breath
• Chest pain, pressure, or discomfort
• Lightheadedness or dizziness
• Nausea or vomiting
• Neck, jaw, or back pain
• Pain in your arm or shoulder

It’s better to be safe than sorry when it comes to a heart attack. Although other conditions — including panic attacks — have similar symptoms, don’t leave room for doubt: Get to the emergency room ASAP.

If you have heart disease or worry that your heart health isn’t as healthy as it should be, call us before you get into the swing of the holidays for a workup or prescription renewal. Contact Advanced Medical Care by calling the office convenient to you or by booking an appointment online.