Don’t Overlook Your Health This Holiday Season
The holiday season is a time for joy, family, and celebration, but it’s also a time when many of us neglect our health. Between indulgent feasts, celebratory drinks, and the stress of the season, it’s easy to let well-being take a back seat. However, the festive period is also a critical time to prioritise our mental and physical health, especially when it comes to our hearts. This year, let’s take a closer look at how we can protect our health and why it’s the most valuable gift we can give ourselves and our loved ones.
Holiday Heart Syndrome: A Real Concern
Amid the whirlwind of celebrations, excessive alcohol consumption and rich foods can pose serious risks to our cardiovascular health. “Holiday Heart Syndrome” refers to heart arrhythmias, such as atrial fibrillation, triggered by binge drinking during festive periods. Studies have shown that the risk of heart attacks spikes by 15% during Christmas and New Year, with binge drinking and stress playing significant roles (Mohammad, M.A. et al.,2018). Even a single heavy drinking session can increase the risk of high blood pressure, tachycardia, and long-term issues like atherosclerosis and coronary heart disease.
Binge drinking is defined as consuming five or more drinks on one occasion for men or four or more for women. To minimise the risk, the NHS recommends limiting alcohol intake to no more than 14 units per week for both men and women. That’s roughly equivalent to six pints of beer or 10 small glasses of wine spread over the week. Staying mindful of these limits can significantly reduce the strain on your heart during the holidays.
Stress and Its Impact on Mental Health
The holiday season, while festive, can be a major source of stress. Financial pressures, the desire to create perfect experiences, and navigating complex family dynamics often leave many feeling overwhelmed. Surveys reveal that 63% of people report increased pressure during the holiday season while a survey by YouGov found that 65% of people reported increased stress during the Christmas season, with many struggling to find a balance between obligations and relaxation (Forbes Health, 2024), (M.Cutts, 2023).
This stress can take a toll on mental health, exacerbating feelings of anxiety, depression, and loneliness. For those who have lost loved ones or are separated from family, the holidays can intensify grief and isolation. Counselling can be a powerful tool during this time, helping individuals navigate their emotions and develop effective coping strategies. It’s vital to remember that seeking support is a sign of strength, not weakness.
Simple Ways to Stay Relaxed and Care for Your Heart
To stay relaxed and take care of your heart during the holidays, it’s important to adopt small but impactful habits:
- Practice Mindful Eating and Drinking: Enjoy festive treats, but do so in moderation. Opt for homemade, vegetable-rich dishes, and keep portion sizes in check. Alternate alcoholic drinks with water to stay hydrated and avoid overindulgence.
- Prioritise Physical Activity: Whether it’s a walk through twinkling lights, dancing at parties, or a family game of charades, keep moving. Aim for 150 minutes of moderate exercise weekly to support cardiovascular health.
- Get Enough Sleep: A regular sleep schedule can improve both your mental and physical well-being, helping you manage stress and recharge for the busy season.
- Take Breaks to Reflect: Incorporate moments of mindfulness, such as meditation or journaling, to stay grounded amidst the holiday chaos. Reflecting on what truly matters can alleviate stress and enhance your overall experience.
- Set Boundaries: Say no when necessary and focus on what’s most important to you. Protecting your mental health is just as critical as your physical health.
The Gift of Good Health
Maintaining balance and moderation during the holidays is crucial for long-term well-being. As you savour the festivities, remember that good health is the most enduring gift you can give yourself and your loved ones. It’s a gift that lasts all year round and paves the way for a vibrant and fulfilling life.
At examine me, we’re here to help you make health your top priority. Our comprehensive blood testing services empower you to track your wellness, monitor vital markers, and make informed decisions for a healthier future. This holiday season, give the gift of health to yourself and your loved ones. Browse our tests and start the new year with a renewed commitment to well-being. Cheers to a heart-healthy holiday!
Sources
Cutts, M. (2023) Holiday heart syndrome, Lancashire Times. Available at: https://lancashiretimes.co.uk/article/Holiday-Heart-Syndrome (Accessed: 11 December 2024).
Lester, J. (2024) Healthy holidays are possible-the key is finding your balance, Forbes. Available at: https://www.forbes.com/health/wellness/healthy-holiday-guide/ (Accessed: 11 December 2024).
Mohammad, M.A. et al. (2018) ‘Christmas, national holidays, sport events, and time factors as triggers of acute myocardial infarction: Swedeheart observational study 1998-2013’, BMJ [Preprint]. doi:10.1136/bmj.k4811.
