What is holiday heart syndrome and how can we avoid it?

For many, the holiday season is a whirlwind of parties, food and fun with friends and family. It’s a good excuse to indulge and enjoy the festivities.

But keeping tabs on alcohol intake can go a long way to reduce your risk of heart problems. There is even a condition that can arise from overdoing it on alcohol — often referred to as “holiday heart syndrome” — that isn’t as lovely as it sounds.

Holiday heart syndrome is essentially atrial fibrillation (AFib), an irregular heartbeat triggered by binge drinking of alcohol.

While holiday heart syndrome has a catchy name, it’s not necessarily the biggest concern, said Jeremiah Wasserlauf, MD, a clinical cardiac electrophysiologist at Endeavor Health.

“Most of the danger of alcohol will not show up during a weekend or holiday of binge drinking. Most AFib and other cardiovascular problems occur after chronic exposure to alcohol over time,” Dr. Wasserlauf said. “AFib is a larger risk to people with chronic alcohol use. And there is good quality evidence that reducing alcohol intake can also lower the risk of AFib.”

The risk of developing this heart rhythm disorder increases as we age. It’s also a higher risk in those with underlying heart conditions, high blood pressure, sleep apnea, obesity, a family history of AFib and those who smoke or drink alcohol.

Symptoms of AFib can include:

• Heart palpitations (rapid, fluttering or pounding)
• Feeling lightheaded
• Extreme fatigue
• Shortness of breath
• Chest pain

“It’s important to talk to your doctor if you experience any symptoms, as untreated AFib can lead to complications like stroke and other cardiovascular issues,” Dr. Wasserlauf said.

The good news is that even if you're at risk, you can take steps to minimize your chances of experiencing holiday-related AFib. Because AFib can be caused by things like high blood pressure and obesity, it can often be controlled through lifestyle changes.

Here are some tips to protect your heart this holiday:

1. Stay active. Aim for regular, moderate exercise. Even a brisk walk can make a difference.
2. Cut back on alcohol.
3. Maintain a healthy weight. This is a long-term goal, but even small changes can help.
4. Prioritize sleep. Getting good sleep is crucial for overall health, including heart health. Aim for 7-9 hours of quality sleep each night.
5. Control high blood pressure. Work with your doctor to manage your blood pressure through medication and lifestyle changes.
6. Don’t smoke. Quitting smoking is one of the best things you can do for your heart.
7. Address underlying conditions. Managing conditions like diabetes and sleep apnea can also reduce your risk of AFib.
8. Monitor your heart health. Using wearable devices, like smartwatches, to monitor heart health can help you detect irregularities early.

Holiday heart syndrome doesn’t mean you need to miss out on fun this holiday season. But it’s worth it to take care of yourself and be mindful of your choices. Stay hydrated, get enough sleep, make time for regular exercise and moderate alcohol and high-salt foods. A little planning and self-care can go a long way in keeping your heart happy and healthy throughout the holidays.