Ways to Protect Your Heart During the Holidays

“Even if we’re in good shape the rest of the year, the holidays can strain our stress levels and diets.”. Over the holidays, the average person gains five pounds, which is hard on the heart.”

The holiday season gets filled with excitement and anticipation, but the cold weather, change in routine, and increase in stress can all increase your risk of a heart attack or stroke.

  • If you have a busy holiday schedule, give yourself the first gift: splurge on a healthy treat, such as berries for breakfast, and try to do one healthy thing every day.
  • Exercise is an excellent stress reliever that also improves our appearance and self-esteem. Rather than making exercise a New Year's commitment, make it a part of your everyday routine, using a stroll or a trip to the gym to catch up with friends or get some much-needed alone time.

On most days, strive for at least 30 minutes. Then, instead of cramming into the elevator while shopping or returning holiday gifts, take the stairs. Alternatively, pass up the closest parking spot and walk a little further. Every step counts.

  • According to studies, binge drinking can cause heart palpitations, lightheadedness, and difficulty breathing, dubbed "holiday heart."
  • Eat a high-protein snack before a party, such as nonfat yogurt and a piece of fruit. Protein will give you long-lasting energy and help you avoid party foods high in saturated fat and salt, affecting high blood pressure and cholesterol. The fruit will fill you up and provide you with the required vitamins.
  • Many of us consume more alcohol (and calories) than we should because we are thirsty and want something in our hands. Instead of the first glass of wine or champagne, begin with a glass of sparkling water squeeze of lime. If you replace one of those drinks with water, you'll save 100 or more calories from the evening.
  • The olives are better for your heart, take longer to eat, and provide proof (via their pits) of how many you ate.
  • Can't get enough chocolate? Instead, seek out dark chocolate with solid flavours and enjoy a small piece. If that minor indulgence keeps you from devouring the entire box of milk chocolates, it has served its purpose.
  • If you're feeling agitated or emotionally depleted, take care of yourself in ways other than food. Overeating activates biological processes all over the body that make us feel worse: Hormones go into overdrive to prepare the extra food, the pancreas overproduces insulin, resulting in low blood sugar and tiredness, and it can disrupt the sleep cycle.
  • Stop if you feel your blood pressure rising and take a few minutes to yourself. Get a massage or a hot tub at a spa, but even a homemade facial mask can help relieve stress.
  • Remember to enjoy the season. Reflecting on our priorities and spending time with loved ones is an integral part of the holiday season. These actions will help you survive the season and help you create a lifetime of wellness.

In Canada, heart disease is the leading cause of death for men and women. Still, most of its consequences can be avoided or delayed by making small, ongoing lifestyle changes.

But, during the holidays, it’s also essential to avoid adding to the stress by depriving yourself of foods you and your family enjoy.

“Despite the prevalence of fad diets, “the current thought on weight loss and management is not to strip yourself of the things you enjoy, but to eat them less frequently or in smaller portions.” “You’ll be able to consume the things you want as long as your total diet is low in fat and calories.”

Give yourself a break.

Allow yourself to take a breather, rethink your schedule, and recommit to making better decisions for your mind, body, and heart.

It’s the most excellent gift you can offer yourself and those you love throughout any season if you skip a day of exercise, stay out too late, or double-book your calendar!

Your Doctor’s Suggestions

Visit your doctor for heart-health screenings beginning at the age of 20. Some of the screenings are likely things you’ve already done, such as checking your blood pressure, cholesterol, weight, and BMI.

If your doctor affirms that you have a problem, such as high blood pressure, they will advise you on managing it before it worsens. If necessary, these steps may include lifestyle changes and medications, such as those used to control your blood pressure or cholesterol levels. Your risk factors and overall health determine the frequency with which you should see your doctor.

Taking preventive care of your heart — not just during the holidays but regularly — allows you to take the required next steps to help your heart become healthier and more robust.