Thanksgiving to New Year’s is the time of year for family…festivities…good eating—and heart attacks!
Sobering landmark finding: When researchers analyzed 25 years of data, they found that there were four times more deaths from heart attack or heart failure during the holiday period than at any other time of year. The grim numbers were highest on December 25, December 26 and January 1.
Who is most at risk: You’re more likely to have a holiday heart attack if you’ve had a previous heart attack or stroke…or if you have a risk factor for heart disease, such as high blood pressure, inactivity, smoking or a family history of heart disease. Studies show that 49% of Americans have one or more of these risk factors.
Cold weather is a well-known threat to people who have—or are at risk for—heart disease.
What else increases heart attack risk during the holidays…
Holiday Heart Risk: The flu. The fever and nasal congestion of the flu are hard on the heart—speeding heart rate and decreasing blood oxygen (the less oxygen available, the harder the heart has to work).
Research has shown that patients with heart disease who got flu vaccinations reduced their risk of dying from cardiovascular disease by nearly 40%, compared with similar patients who did not get flu shots.
What to do: If you have not done so already, ask your doctor about getting a flu shot now—it takes approximately two weeks after vaccination for antibodies to develop. In the US, flu activity typically peaks between December and February.
Holiday Heart Risk: The fireplace. The tiny particles generated when you burn wood can inflame and damage blood vessels and may even trigger arrhythmias (abnormal heartbeats associated with heart attack) within hours.
What to do: The best strategy is to not light a fire in the fireplace if you have coronary artery disease or are at risk for lung or heart disease. As an alternative, sit as far away from the fire as possible. Using a HEPA air purifier also helps. Research shows that these machines can improve arterial health in people who live in communities with a lot of wood-burning stoves.
Holiday Heart Risk: Overeating. Huge, high-fat meals impede functioning of arteries, making them less likely to dilate, which reduces blood flow.
What to do: Use your common sense. Never eat to the point of discomfort, particularly if you’ve already had a heart attack or stroke or have known risk factors for heart disease. When you start to feel full, walk away from the table.
Also: Eating a high-salt meal can be risky because too much salt causes water retention and can raise blood pressure. Whenever possible, use salt substitutes, such as spices and fresh lemon juice.
Holiday Heart Risk: Having one too many. Drinking too much alcohol can increase arrhythmias and spike blood pressure—both of which are bad for the heart.
What to do: As with food, practice moderation—that’s no more than one drink a day for women and no more than one to two drinks a day for men. (A drink is five ounces of wine…12 ounces of beer…or 1.5 ounces of spirits.) Avoid alcoholic drinks made with high-fat ingredients, such as eggnog.
Holiday Heart Risk: Anger, anxiety and depression. The holidays leave many people feeling angered by difficult relatives…anxious about finances…and/or depressed about the absence of loved ones who have died.
Anger, anxiety and depression are all proven risk factors for heart attack. Here’s why: Anger and anxiety can raise blood pressure and heart rate, increasing the load on the heart, reducing oxygen levels and contributing to the rupture of plaque in coronary arteries. Depression can imbalance the nervous system, increasing the risk for arrhythmias.
What to do: During the holidays, be sure to use stress-reduction techniques. If you’re angry, for example, count to 10 before acting or remove yourself from the tense situation. Whenever you feel anxious, take three or four deep breaths. If you’re depressed, go for a five- or 10-minute walk—studies show that walking is as effective as antidepressants for mild-to-moderate depression.
Holiday Heart Risk: Not going to the ER. If you’re not sure whether you’re having a heart attack, don’t worry about embarrassing yourself or inconveniencing holiday guests.
What to do: If you have any heart attack symptoms, call an ambulance. Symptoms can include chest pain…pressure, squeezing or fullness in the center of the chest…pain or discomfort in one or both arms, the back, neck, jaw or stomach…shortness of breath…breaking out in a cold sweat…nausea…and/or light-headedness.
Planning to watch some football games during the holidays?
I’ve conducted research that analyzed death certificate data in a city whose team lost a Super Bowl and again when the team won the Super Bowl. In the two weeks after the losing game, there were 20% more heart attack deaths than in the winning year or when the team was not in the Super Bowl. Emotional stress may have contributed to these deaths. The same type of risk could very likely occur during holiday college bowl games.
What to do: You can’t control a sporting event or an intense reaction to it, but you can try to stay calm by taking slow, deep breaths. If you have heart disease, also make sure that you take all the medications your doctor has prescribed, such as a heart-slowing beta-blocker or blood-thinning aspirin, to help minimize your holiday heart risks.
