Keep your heart merry during the holidays

Sponsored by Cardiovascular Institute of the South

As you spend time with the people you love, celebrate traditions and enjoy the magic of the holiday season, don’t forget to take care of the heart that helps you embrace it all. While the holidays are a time for celebration, cardiac deaths tend to rise in December and January. A few simple steps can help protect your cardiovascular health without taking the joy out of the season.

One of the biggest changes the season brings is colder temperatures, which can put additional stress on the cardiovascular system. Cold temperatures can cause blood vessels to tighten and blood pressure to rise, making the heart work harder. Very cold temperatures may also trigger coronary artery spasms, which can reduce blood flow to the heart.

Protect yourself by dressing in layers and bundling up when heading outside. If you exercise outdoors, warm up first and avoid jumping straight into strenuous activity. Stay alert and don’t ignore symptoms such as chest discomfort, dizziness, unusual shortness of breath or extreme fatigue. Stay hydrated, as dehydration can still strain the heart in cold weather.

During this busy time of year, give your heart the rest it needs. Aim for 7–8 hours of sleep each night. Gentle morning and evening light helps set your body’s internal clock, improve sleep, enhance your mood and support consistent energy levels.

It’s important to continue your exercise routine, aiming for 150 minutes of moderate activity or 75 minutes of vigorous activity each week. When schedules get busy, make movement part of your holiday routine. Start an exercise group with loved ones, do yoga or Pilates or take a walk together in the morning, after a holiday meal or while enjoying the holiday lights. Even a 15-to-30-minute walk after a meal can aid digestion and help your muscles use the sugar from your meal, reducing blood sugar spikes.

Holiday gatherings often come with plenty of rich foods, so it is important to keep these tips in mind:

1. Go easy on portions – Have one larger meal and keep the others lighter with soup, salad or fruit.
2. Choose whole foods, whole grains and lean meats – Limit processed foods and added sugars and fill your plate with plenty of vegetables and fruits. Choose lean meats such as chicken and turkey, along with brown rice, whole-wheat bread and oats instead of refined grains.
3. Limit fried foods, bacon and sausage – Fried foods can add extra calories and unhealthy fats, while bacon and sausage can be high in sodium and preservatives. Instead, bake, roast, grill or steam foods for plenty of flavor with less fat.

“Food is so incredibly important to the mind, body and soul. What you take in and how much you take in affects just about everything, and the heart sits at the center of this, serving as the engine. When the heart is affected, it affects pretty much everything in the body,” says Dr. Satish Gadi, interventional cardiologist at CIS in Baton Rouge and Prairieville.

Overindulging in alcohol can increase blood pressure, contribute to dehydration and put additional stress on the cardiovascular system. Excessive alcohol use over time can contribute to heart failure, while heavy drinking can trigger atrial fibrillation, also known as AFib. If you choose to drink have no more than two drinks a day, alternate alcoholic drinks with water and avoid drinking on an empty stomach.

It’s also important to manage holiday stress. Spending time with family and friends, enjoying a good laugh and making time for activities you enjoy can help. Healthy coping strategies such as regular exercise, a healthy diet, staying hydrated, meditation or mindfulness and therapy may also help. Your cardiologist can also help you find healthy ways to manage stress.

Through every season and stage of your journey, the team of specialists at all three of CIS’ Capital Region locations – Baton Rouge, Prairieville and Zachary – is here for you. CIS is committed to providing the highest-quality cardiovascular care available. Schedule an appointment today by visiting cardio.com.