Healthy for the Holidays

Good health during the holiday season means planning ahead. Here’s a step-by-step guide to get you started. By Tamekia Reece

Turkey and dressing. Mac and cheese. Yummy desserts. Drinks galore. The holidays are all about good eating, letting go and enjoying yourself. However, it’s also a time that is often high risk when it comes to heart health.

“Studies have confirmed that there is a higher-than-normal rate of cardiovascular events during the holidays,” says Brandie D. Williams, M.D., a cardiologist at Texas Health Harris Methodist Hospital. The reasons why are unclear, but experts think it may be related to changes in diet, higher stress levels and an increase in alcohol consumption during the holiday season, she says.

Of course, your health should be a priority throughout the year, but as a person with a heart condition, you should be especially mindful of your choices during the winter months. That doesn’t mean you can’t enjoy the festivities; here are 10 tips to help you stay safe and healthy during the holiday season. (And, as a bonus, these tips will help improve your health year-round!)

Watch Your Nutrition

Unfortunately, many of the staple holiday foods aren’t healthy. But you don’t have to miss out on your favorite dishes: “You can still enjoy those hearty meals and desserts; just do it in moderation,” says Dr. Williams. Downsize your portions, and avoid going back for seconds. Using a smaller plate may help stop you from eating too much, she adds.

Plan ahead to have fewer unhealthy options and replace them with healthy ones. Eat more whole grains, fruits and vegetables, skinless poultry and fish, nuts and legumes, low-fat dairy products and non-tropical vegetable oils like olive or canola. Limit saturated and trans fats, red meat and sweets.

Another area to cut back is sodium. “Salty foods are notorious for raising blood pressure and, unfortunately, when we’re on holiday and spending time with family and friends, we don’t watch our diets closely,” says Waqar Khan, M.D., MPH, an interventional cardiologist and author of Be Heart Smart. Plus, you don’t always know how much salt is being used when eating at restaurants or away from home, he says. Still, there are ways to reduce your sodium intake. If you’re cooking, limit the amount of salt you add. Use healthier alternatives to flavor food, such as onions, garlic, herbs or spices. When eating away from home, avoid ordering salty entrees, advises Dr. Khan.

Sip Smarter

Be careful with any alcohol consumption, as it can raise blood pressure. Mixing alcohol with medications can cause side effects like rapid heartbeat, dizziness or fainting. Alcohol can also affect the level of medication in your body, making it less effective or too potent.

Many people with heart disease can drink alcohol in moderation, but ones with certain cardiac conditions shouldn’t consume alcohol at all, says Dr. Williams. Therefore, check with your doctor first.

If you get the go-ahead, moderation is key: “Moderation means limiting your intake to two drinks or less a day for men and one drink or less a day for women,” says Dr. Williams. Generally, a drink is one 12-ounce beer, five ounces of wine or 1.5 ounces of hard liquor.

In addition to alcohol, lower your intake of sugar-sweetened beverages such as soda, juice and sports and energy drinks. These all contain large amounts of sugar, and the extra empty calories can cause weight gain.

Instead, increase your water intake. Staying hydrated helps your heart do its job more easily. If you don’t like drinking plain water, try sparkling water or add berries or slices of lemon or cucumber for flavor.

Fit in Fitness

Don’t scale back on exercise or wait until New Year’s Day to start a new fitness program. Getting your physical activity in now will burn extra calories, which could help keep off unwanted pounds. It will also boost energy, help reduce stress and give you a head start on your fitness resolutions.

“One way to make sure you get in your exercise during the holidays is to do it first thing in the morning, right when you wake up,” says Dr. Williams. “Early morning exercise gets your day started off right and guarantees you exercise before the busy holiday schedule starts,” she explains. Or make it a family affair — do a fun workout video together or go for a walk or bike ride after dinner.

Outside of workouts, move more throughout the day and spend less time sitting. Park farther away in the parking lot when shopping or running errands. Take the stairs whenever possible. Walk in place or stretch during TV commercials.

Reduce Your Stress

The holidays are supposed to be joyous. However, stress — whether due to financial issues, family problems, a busy schedule or something else — is a common issue for many during this time. Increased stress can lead to high blood pressure, which can raise the risk for a heart attack, says Dr. Khan.

If you’re experiencing stress, don’t abandon healthy habits. “Try to exercise daily, limit your alcohol intake and avoid smoking, get regular sleep and spend a little time by yourself to take a break,” says Dr. Williams. Don’t try to be that person who does it all. If your schedule is full or you’re not interested in attending an event or doing a certain favor, say no. Overextending yourself can wear on you physically and mentally.

Prepare for stress-inducing situations and think of ways to avoid or handle them. “Whatever has caused distress for you in the past has a good chance of upsetting you now,” says Alan Thomalla, Ph.D., a psychologist at ABC Resources in Richmond, Indiana.

So, if you know your brother always does something to set you off, it may be better if you don’t invite him to your home for Thanksgiving, he says. Or, if last-minute changes drive you crazy, write a to-do list or stick to a routine. Also, have realistic expectations and cut yourself (and others) a break.

Other healthy strategies to deal with stress include meditation, yoga, deep breathing, thinking about or writing down things you’re grateful for, being social, or talking about your problems with a family member, friend, religious leader, doctor or therapist.

Tend to Your Mental Health

Sometimes, issues go beyond stress. Anxiety, depression and other mental illnesses may increase during the holiday season. An important step in improving mental wellbeing is to pinpoint what’s causing the feelings. “Are you feeling anger because you have a heart condition when friends who smoked all their lives are fine? Do you have intrusive memories of a loved one you lost due to COVID that sets you off onto crying binges?” says Dr. Thomalla. “Whatever your nagging nemesis may be, it is always better to confront it head-on rather than trying to hide or bury it.”

Think of healthy ways to handle those emotions. Journaling, talking to a trusted friend or relative or listening to soothing music may help. Volunteering in some way, such as donating to a local food bank or offering support to other heart patients, may also lift your spirits. If your feelings are too overwhelming or don’t improve, seek help from a mental health professional.

Enjoy Simple Pleasures

Oftentimes, people are so busy tending to others that they put their own needs last. One of the best gifts you can give yourself during the holidays (or any time, for that matter) is selfcare. That could be getting a manicure or massage, playing around with tools in the garage, reading a book or magazine, dancing like no one’s watching or laughing uncontrollably at old sitcoms. Do whatever makes you feel good! Selfcare gives you time to recharge and enjoy being in the moment.

Mind Your Meds

Changes in routine and super-packed schedules make it easy to forget to take medications. However, your medications are given to control certain elements of your heart health. If you miss or skip doses, it could cause symptoms to return or worsen, or it could put you at risk for having an episode that will lead to a hospital or emergency room visit, says Dr. Khan.

To make it easier to stick to your normal medication regimen, get any needed refills in advance so it doesn’t slip your mind during the holiday chaos. To make sure you remember to take your medications, use a pillbox, set an alarm to remind you or take meds with another daily activity you never forget, such as brushing your teeth.

Be Careful in Cold Weather

In colder temperatures, your body must work harder to keep you warm, which can put extra strain on the heart for people with heart disease or high blood pressure. Some people experience chest pain or discomfort in cold weather. There’s also an increased incidence of heart attacks and an increased risk of blood clots — which could lead to heart attack or stroke, says Dr. Khan. To stay safe, always dress appropriately for the weather. Wear multiple layers of clothing, a hat or headscarf, and warm shoes, socks and gloves, since hands and feet tend to lose heat rapidly.

When working outside, take frequent breaks, work slowly and never consume alcohol or smoke cigarettes before or immediately after shoveling snow or other strenuous activity.

Also, be aware of heart attack symptoms. If you experience pain or chest discomfort, pain in the jaw, neck or back, pain or numbness in the arm or shoulder, shortness of breath, lightheadedness or nausea or vomiting, seek medical help immediately.

Protect Yourself from COVID-19

Having a heart condition or high blood pressure increases the risk that a COVID-19 infection will make you severely ill or more likely to develop serious complications. Therefore, it’s important to take steps to reduce your chances of getting COVID-19.

If possible, avoid large gatherings, even with family or friends, since someone could be asymptomatic or not yet showing symptoms. Try to maintain social distancing and always wear a face mask when out in public. Wash your hands frequently, and avoid touching your eyes, nose and mouth. And if you aren’t already, get vaccinated.

The good news is, many of the COVID-19 prevention strategies will also help decrease your chances of contracting a cold or the flu.

Listen to Your Body

With so much going on, it’s easy to downplay symptoms or write them off as being related to something like stress, heartburn from a heavy meal or tiredness from being on the go all day. However, it’s extremely important to pay close attention to your body, Dr. Williams says. “If something doesn’t feel right — for instance, you’re having shortness of breath or experiencing chest pain — you should go to the ER or seek medical care right away.”

Even for less worrisome symptoms, such as swelling in your legs or a general unwell feeling, it’s best to reach out to your cardiologist sooner rather than later. Don’t brush it off as nothing or put off a doctor’s visit until after the new year.

Although doing these things may seem like you’re piling on more to your already too long to-do list, they’re well worth it. These habits will help you get through the holidays, hopefully without incident, and put you on the path for a healthier you all year long.