5 ways to reduce the risk of a holiday heart attack

The holidays bring a tremendous amount of stress, hustle and bustle to your life.

Between holiday parties, decorating, shopping for gifts and a lack of sleep, there is a lot of pressure to get several things accomplished in a short amount of time. It’s the perfect recipe for a heart attack.

“Seasonal stress over the holidays can lead us to eat more, drink more, lose sleep and generally burn the candle at both ends,” said Sarah Alexander, MD, a cardiologist with Endeavor Health. “Those things, along with the winter cold and respiratory viruses, are factors that can increase the risk of heart attack. It’s really important to take care of yourself during the holidays — stick to your sleep schedule and build in stress relievers, healthy food and regular exercise.”

Keep your heart healthy during and after the holidays by following these tips:

1. Dress in layers. Cold weather makes your heart work harder to keep your body warm. High winds, snow and rain can also affect your body heat and cause your heart rate and blood pressure to increase. Protect your body from the cold air by limiting your exposure to the cold and wearing extra layers.
2. Protect yourself from respiratory viral illnesses such as the flu and COVID-19. A flu or COVID diagnosis is associated with an increased risk for a heart attack. It’s easy to catch the flu bug during the winter when everyone is stuck inside. It is important to stay up to date on your vaccinations and talk with your doctor about what you need. Getting plenty of rest and practicing good hand hygiene can also help keep you healthy.
3. Don’t overeat. It’s easy to fall into hibernation mode after the holidays have ended. If you are going to eat sugary and salty foods, enjoy them in moderation. Instead of binging on leftover cookies, choose fruits and vegetables. Watch your alcohol intake too--the American Heart Association recommends no more than 1 serving of alcohol a day for women and no more than 2 servings of alcohol a day for men, as drinking more than this can increase the risk of heart attack and cardiovascular disease.
4. Manage stress. Stress can take a toll on your body. Financial stress, stress at home and at the workplace can increase your blood pressure. Exercising, sticking to a healthy diet and talking to someone you trust can help you cope.
5. Pay attention to how you feel. It can be easy to assume the chest pain you’re having is due to acid reflux, but symptoms of a heart attack and heartburn are two different health issues. If you’ve been ignoring any type of pain in your chest or around your upper body, or have discomfort, fatigue and shortness of breath, make an appointment with your physician.

The start of the new year is the best time to get your health back on track. Preventing heart disease and a heart attack starts by making smart choices and continues by managing any health conditions you already have.

Talk to your healthcare team to find out your risk for developing heart disease. Your healthcare team can recommend strategies for you to prevent a heart attack.