Tips for Celebrating the Season in a Heart-Smart Way
Ahh, the holidays: fun, food, and festivities. But celebrating the season often translates to stress, overindulgence and skimping on healthy habits – Grinch-mode for your heart, especially if you have an underlying cardiac condition. In fact, research shows that more people experience heart attacks at the end of December than any other time of year.
Preserve the holiday cheer with these heart-healthy tips.
Eating and drinking
December is known for derailing diets. Here are some ways to stay on track:
Reduce salt. Increased sodium poses cardiac risk, particularly for people with congestive heart failure. Cut salt whenever possible. For example, substitute flavorful herbs and spices for some of the salt in savory dishes. Go for veggies instead of chips.
Limit fats and sugar. Choose lean proteins like turkey breast. Avoid fried foods. Take a small amount of your very favorite dessert and eat every bite slowly.
Don’t skip meals. Make time for nutritious regular meals so you’re not reaching for sodium- and fat-loaded snacks all day.
Don’t go to a party with an empty stomach. Eat raw vegetables and fruit beforehand to avoid filling up on high-calorie appetizers.
Hydration and alcohol. Keep your water bottle full and handy. Be mindful of alcohol intake, which tends to increase during the holidays and can lead to heart palpitations. Sub in a fun, low-sugar mocktail or flavored seltzer water, for example.
Exercise
The demands of the season can sabotage exercise routines. Keep moving with these tips:
Schedule workouts. Carve out time on the calendar just as you would a meeting or a get-together.
Work activity into gatherings. Start a new tradition: Everyone takes a brisk walk together after the holiday meal, or play a game that gets people up and moving.
Motivate with a friend. Find a workout partner to motivate and hold you accountable.
Remember that anything is better than nothing. Rather than abandoning exercise altogether if you miss a workout, do what you can with what you have – find a short high-intensity interval training online, do a few minutes of yoga first thing in the morning, park at the far end of the lot, take the stairs. (If you have heart disease or another health condition, talk to your doctor about recommended physical activity.)
Managing stress
Booked calendars and high expectations can ratchet up stress levels. Consider the following ways to reduce stress:
Avoid overscheduling. It’s okay to say no sometimes. Choose the events that are truly important to you and take a pass on the ones that aren’t a must.
Limit social stress. Family and social gatherings are great. They can also trigger tough memories and those long-standing conflicts that show up like uninvited guests. If stress sets in, remove yourself for a bit. Take a walk, find a quiet room, call a friend and vent.
Practice self-care. Eat well, exercise and treat yourself to something special (e.g., a massage). Make time for your favorite ways to unwind, like reading or catching a movie.
Sleep. Especially if you’re traveling, try to stick to your typical sleep routine as much as possible. Limit naps to 30 minutes. Avoid eating or drinking caffeinated or alcoholic beverages and alcohol at bedtime, which can disrupt sleep.
You can enjoy the season without sacrificing heart health. It all comes down to recognizing the culprits, making time for healthy habits and practicing some self-care.