The holiday season is a time of joy and connection, but it’s also a season when heart attack rates spike.
Studies show that more heart attack deaths occur on Dec. 25, Dec. 26 and Jan. 1 than any other days of the year. Overeating, excessive drinking, stress, and disrupted routines are major factors.
For some, loneliness or family tensions add to holiday stress, which can strain your heart health. But with a few mindful habits, you can enjoy the season while protecting your heart:
Practice ‘Hara Hachi Bu’
Adopt the Japanese principle of eating until you are 80% full, known as Hara Hachi Bu. This helps you avoid overeating while still enjoying holiday meals. Fill your plate with heart-healthy options like vegetables, fruits, and lean proteins, and savor each bite.
Connect With Others
If you feel lonely, reach out to friends, neighbors, or even volunteer.
Helping others can create meaningful bonds and reduce stress.
Drink Smart
Avoid too much alcohol, which can lead to “holiday heart syndrome,” causing irregular heart rhythms. Opt for water or festive non-alcoholic drinks.
Stay Active
Incorporate movement into your day, like taking a walk after meals. Physical activity reduces stress and supports heart health.
Set Boundaries
Family gatherings can trigger old tensions. Politely excuse yourself from conflicts or steer conversations toward positive topics.
Manage Stress
Take time for yourself with simple practices like deep breathing, meditation, or even quiet moments with a good book.
Know the Signs
Be alert for symptoms like chest pain, dizziness, or shortness of breath. If these occur, seek medical attention immediately.
By practicing mindful habits like Hara Hachi Bu and focusing on connection and self-care, you can protect your heart and create a joyful, healthy holiday season.
Remember, the best gift you can give yourself and your loved ones is your health.
Pratiksha Gandhi, MD, is a world-renowned preventive heart care expert based in Encinitas. For more information visit heartstrongwellness.co or call 858-500-1399.
