The holiday season is here, often seen as a time of joy and celebration; however, it can also be a period of significant stress for many people. The pressure to meet social expectations, financial strain, and the hectic holiday preparations can negatively impact our mental and physical health, especially our cardiovascular health.
Consider the Holiday Stress, Although Silent, Very Real.
Holiday stress stems from various sources: the rush to buy gifts, the need to complete end-of-year work and personal tasks, the need to attend numerous social gatherings, and the desire to create the perfect holiday experience. These stressors can lead to increased levels of cortisol, the body’s primary stress hormone. Elevated cortisol levels can cause a cascade of physiological responses, including increased heart rate and blood pressure, which are risk factors for cardiovascular disease, or may contribute to an acute cardiovascular event.
The Impact
Increased Blood Pressure: Stress can cause temporary spikes in blood pressure. Over time, these spikes can damage blood vessels, leading to hypertension, a major risk factor for heart disease and stroke. When ignored, especially around the holidays, it can cause a snowball effect on our health.
Elevated Heart Rate: Chronic stress can lead to a persistently high heart rate, which puts additional strain on the heart. This can contribute to the development of arrhythmia and other cardiovascular issues.
Inflammation, yes inflammation: Stress-induced inflammation is another concern, and although we may not know it is occurring, it does! Chronic inflammation can damage the inner lining of the arteries, promoting the buildup of plaque and increasing the risk of atherosclerosis, or plaque rupture, both of which can lead to an unwanted acute cardiovascular event.
Unhealthy ways of coping with stress: After all, we are all human, and often resort to unhealthy habits such as overeating, excessive alcohol consumption, smoking, or recreational drug use, especially during the holidays. These behaviors can further exacerbate cardiovascular risks contributing to visits to the doctor, or worse yet, the emergency room.
Ways to manage holiday stress…simply stated.
To protect your heart during the holiday season, it’s crucial to adopt stress management techniques. These techniques can be easily adapted into our day-to-day routine before, during, and after holidays.
Make time for yourself. Engaging in activities that relax and rejuvenate you, such as reading, walking, focused meditation, intentional breathing, or practicing mindfulness exercises are a few ways to take a moment to decompress and relieve the stress you may be feeling during this busy holiday season. There are several online resources that can assist you in this effort.
Set Realistic Expectations: Understand that it’s okay not to have a perfect holiday. Focus on what truly matters and let go of unnecessary pressures. Creating a simple holiday plan, surrounding yourself with family and friends, sharing a healthy meal, and cherishing the time and memories without feeling the pressure can offer a less stressful holiday season.
Stay Active: Regular physical activity can help reduce stress and improve cardiovascular health. Even a short daily walk can make all of the difference in the world. You don’t have to run or walk a 5K to make this happen, simply set aside 15 minutes to take a walk outside, or inside of a local mall if the weather is too inclement.
Healthy Eating: Boy, this is tough during the holidays! However, creating a mindset and trying to maintain a balanced diet, even amidst holiday feasts, is doable. Moderation is often the key here, opt for heart-healthy foods and moderate your intake of sweets and alcohol.
Seek support; you are not alone! Don’t hesitate to reach out to friends, family, or a mental health professional if you’re feeling overwhelmed. It’s OK to reach out for help when you need it – don’t be afraid to ask!
While the holidays can be a stressful time, being mindful of the impact on your cardiovascular health and taking proactive steps to manage stress can help you enjoy the season more fully. Remember, your heart health is a gift that deserves attention and care all year round, not just during the holidays.
