Two 'Underrated' Habits Could Lower Your Holiday Heart Attack Risk, Cardiologist Says
With packed calendars, travel, and end-of-year work demands, the holidays are a perfect storm for stress and insufficient sleep. Heart attacks spike in December, often linked to sleep deprivation, chronic stress, overeating, inactivity, and higher alcohol intake. Luckily, there are simple ways to protect heart health during the holiday season by better managing your sleep and stress.
"Sleep and stress management are two of the most underrated cardiovascular tools we have," says Joel Kocher, co-founder and CEO of Humann. "After years of leading in high-pressure environments, I learned that sustained stress without recovery will break the system. The holidays are the same way. The best thing you can do for your cardiovascular health is prioritize recovery and manage stress the same way you prioritize celebrations."
How to Manage Sleep and Stress During the Holidays
Poor sleep and increased stress play a major role in cardiovascular risk. Both can raise blood pressure, worsen insulin resistance, increase inflammation, elevate arrhythmia risk, and drive appetite and cravings.
Humann's chief cardiologist and CEO of Reveal Vitality & Longevity Institute, Christopher Davis, M.D., F.A.C.C., recommends the following practices to offset the holiday strain:
- Breathing exercises. Try 4-7-8 breathing or box breathing.
- Try mindfulness or meditation apps.
- Take a walk after meals.
- Set boundaries around social commitments.
- Aim for a consistent bedtime.
- Stop drinking caffeine by noon.
- Dim lights an hour before bed.
- Get morning sunlight within the first hour of waking up.
Related: The Overlooked Reasons Heart Attacks Spike During the Holidays, Explained by a Cardiologist
One of the most overlooked cardiovascular stressors during the holidays is a complete disruption and loss of routine. Having even one daily anchor from your typical schedule can make a difference.
"Consistency is one of the quiet engines of cardiovascular health, and most people abandon it in December," Kocher says. "Add cold weather, which constricts blood vessels, and higher alcohol intake, which disrupts nitric oxide, and your body ends up working overtime. If you know your system will be under extra pressure, you should look to give it a little extra support."
Cardiovascular Warning Signs During the Holidays
Newsflash: your heart doesn't get a holiday vacation. In the U.S., cardiac deaths occur more often on Christmas than any other day of the year, followed by December 26 and New Year’s Day.
Pay attention to the warning signs:
- Chest pressure
- Tightness, burning, or discomfort that worsens with exertion
- Shortness of breath at rest or with mild activity
- Unusual fatigue or weakness
- Palpitations or irregular heartbeat
- Sudden dizziness or fainting
- New or worsening swelling in the legs or abdomen.
Regularly monitoring blood pressure and heart rate can help with early detection and prevention.
"People commonly 'push through' symptoms during holidays to avoid disrupting events, leading to delayed diagnosis," Davis says. "Don’t ignore early symptoms. The repercussions could be significant."