The holidays are a time of celebration and activity, one that often keeps our schedules packed with good company and our bellies full of good food. 

During the hustle and bustle, it's easy to let healthy living habits slip. We’re disrupted from our daily routine, surrounded by rich foods, some of us even facing increased financial or family stress. The holiday season can really have a negative effect on our health, if we are not careful.

For example, cardiac death is almost 5% higher during the holiday season, according to American Heart Association research. A deadly heart attack occurs when a part of the heart muscle does not get enough blood, depriving it of oxygen, which can be fatal. 

What factors affect heart health during the holidays and contribute to spikes in cardiac death?

Below are some common causes -- and suggestions for how you and your loved ones can be more mindful of heart health this season. 

Increased Sodium in Holiday Foods

Holiday food, as yummy as it tastes, often has increased sodium, which increases blood pressure and forces your heart to work harder. Be kind to your heart this season by opting to cook with low-sodium ingredients and by eating smaller portions of the sodium-saturated foods on the dinner table. 

Whether or not you scale back on your holiday feast, consider your overall diet for the coming months, and try your best to incorporate foods that can help lower blood pressure, such as berries and garlic. 

Emotional Stress During the Holidays

Even though the holidays are thought to be full of cheer, this time of year often evokes a lot of emotional stress. Gift-giving becomes a financial burden for many families, causing unnecessary stress about expectations and what they can afford. For those without family or who are missing loved ones, loneliness and depression often peak during the holidays. 

This kind of emotional stress can strain a person’s heart and negatively impact their health; it’s literally heart-breaking.

To combat gift-giving strain, try to budget ahead of time and perhaps talk with family members and friends about setting price caps for the money you plan to spend on gifts. If you have a group of people to buy for, suggest a White Elephant gift exchange or a “Secret Santa” drawing to buy for one member versus everyone in the group.

If you are spending the holidays alone or know of someone who is, try one of these suggestions to connect with others:

• Pick up the phone, especially if distance or health-related reasons are keeping you apart.
• Send a personalized holiday card.
• Invite a friend, neighbor, or acquaintance to be a part of holiday plans such as cookie decorating, watching a lighted Christmas parade, or attending a church service. 

Spread of Respiratory Diseases 

As colder weather settles in, we also see an influx of flu and cold viruses, including, of course, COVID-19. Viruses weaken immune systems and can be especially dangerous for those with underlying heart conditions. 

Try a proactive approach to your health this season and keep your immune system boosted to help you avoid catching a virus. Speak with your healthcare provider about taking supplements like Vitamin C and Vitamin D, or simply incorporate more vitamin-rich foods into your daily diet such as tomatoes, kiwi, broccoli, salmon, and egg yolks. 

Consider wearing a mask, especially if you are unvaccinated, planning to spend time in large crowds, or if you or someone you know is showing any cold or flu symptoms. Wash your hands often with warm water and soap, and try to keep from touching your eyes, nose, and mouth. 

Happy (Heart-Healthy) Holidays!

Hopefully, these suggestions help keep you and your loved ones a little healthier this season. HealthChoice of Michigan wishes you heart-healthy holidays!  

One simple and effective way to share that your business cares about your employee’s health is to offer health coverage that takes care of them and their families -- especially one that requires no out-of-pocket expenses for care. Affordable health coverage not only gives employees something they need, but shows them they’re important and worth investing in. 

HealthChoice of Michigan has your business’ best interests in mind -- so you can keep your employees’ best interests at heart.