Managing holiday heart syndrome: Protecting your heart during the festive season
The holidays are a time of fun and celebration. But sometimes too much celebrating can have adverse effects on your health. One condition caused by overindulging is holiday heart syndrome, which can happen if you consume too much alcohol in a short time.
What is holiday heart syndrome?
Holiday heart syndrome is an irregular heartbeat, known as atrial fibrillation (AFib), that is caused by drinking too much. Technically, holiday heart syndrome can happen any time you binge drink, but it is common near the holidays as people tend to overindulge. People who already have heart issues are more at risk of holiday heart syndrome.
Binge drinking is when you drink enough to bring your blood alcohol up to 0.08% or higher within two hours. This means drinking more than five drinks in two hours for an adult man. For women, this means more than four drinks in two hours.
Holiday heart syndrome can lead to more serious complications over time, such as heart failure or stroke.
Recognizing symptoms of holiday heart syndrome
You might be planning on celebrating with alcohol this holiday season. In that case, knowing what holiday heart syndrome symptoms to look out for is important, especially if you are at higher risk.
Common symptoms to watch for
Symptoms of holiday heart syndrome are the same as the symptoms of AFib or an irregular heartbeat. Many report that AFib feels like fluttering or quivering of the heart.
But AFib can have other symptoms as well, these include:
- Anxiety
- Chest pain
- Confusion
- Dizziness
- Faintness
- Fatigue, particularly during exercise
- Shortness of breath
- Sweating
- “Thumping” in the chest
- Weakness
Sometimes, AFib can have no symptoms and is only detected with a physical exam.
When to seek medical help
If you are experiencing chest pain, severe fatigue or fainting, it is vital to seek medical attention immediately.
Heart-healthy tips for managing holiday heart syndrome
There are many ways to prevent holiday heart syndrome while enjoying the holiday season.
Moderating alcohol intake
Since holiday heart syndrome is caused by consuming too much alcohol, the best way to avoid it is to limit how much you drink. The recommended intake of alcohol is no more than two drinks per day for men and one drink per day for women. A “drink” is a 12-ounce beer, a 5-ounce glass of wine or 1.5 ounces of liquor.
Heart-conscious food choices
While many tasty foods are available over the holidays, many are not ideal for your heart health. Rather than avoiding your favorite foods, consider picking the ones you enjoy most and skipping those you don’t like. Then, fill the rest of your plate with fruits or vegetables to increase nutrient density and fiber, which are great for the heart.
Managing holiday stress
The holidays can be stressful, straining your heart. Try to make room for exercise and relaxation during this busy season.
Treatment options for holiday heart syndrome
What holiday heart syndrome treatments are available to help you feel better and protect your heart? Treatment may require medical interventions and lifestyle adjustments. Always start by speaking to your healthcare provider about what is best for you based on your medical history and preferences.
Medical interventions
Medical treatments for holiday heart syndrome depend on your overall health. A cardioversion, which involves resetting your heart rhythm with low-energy shocks, might be required.
Lifestyle adjustment
The best way to avoid holiday heart syndrome is to stop drinking and practice other heart-healthy lifestyle changes, such as exercise, stress management and a healthy diet.
How to enjoy the holidays while protecting your heart
Even if you are at risk of holiday heart syndrome, you can still enjoy the holiday season with a few mindset shifts and changes to your routine.
Making heart-friendly modifications
Start by making changes that benefit your heart, like limiting portions of indulgent foods, exercising regularly and taking time to rest. Consider finding mocktails that are fun and festive to enjoy instead of alcohol.
Prioritizing self-care and moderation
Sometimes, during the holidays, we might overindulge to deal with our stress or family issues. Instead of using alcohol to cope, consider prioritizing self-care to manage stress. Do what feels good to you during the holiday season, take a few days to rest between social activities or schedule events with people you enjoy.
Staying active
Regular exercise is great for your heart and your stress levels at any time of the year. Don’t let the busy holiday season prevent you from moving your body. Aim for at least 150 minutes of physical activity per week.
Conclusion
If you believe you are experiencing holiday heart syndrome, our caring providers are here to help. Find the center nearest you and walk in, or save your spot online to get started. We are here 365 days a year to help you feel better faster.
References:
- https://www.webmd.com/heart-disease/atrial-fibrillation/holiday-heart-syndrome-what-to-know
- https://www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/moderate-binge-drinking
- https://www.heart.org/en/health-topics/atrial-fibrillation/what-are-the-symptoms-of-atrial-fibrillation-afib-or-af
- https://www.niaaa.nih.gov/health-professionals-communities/core-resource-on-alcohol/basics-defining-how-much-alcohol-too-much#pub-toc0
- https://www.ncbi.nlm.nih.gov/books/NBK537185/
- https://emedicine.medscape.com/article/155050-overview?form=fpf
