Beware dangerous ‘holiday heart syndrome’ — 5 steps to avoid it

Be merry and bright, but beware of your heart having a fright.

The holiday season means plenty of parties — and plenty of stress. Behind the cheer and chaos could lurk a dangerous heart issue waiting to strike.

Known as “holiday heart syndrome,” this condition is less than holly and jolly.

“Holiday heart syndrome refers to episodes of heart rhythm disturbances, commonly known as atrial fibrillation,” Siri Sirichanvimol, client executive of Food & Nutrition Services at Naples Comprehensive Health (NCH), told The Post.

The culprit behind these irregular heartbeats is the hustle and bustle of the holiday season.

“It’s often triggered by behaviors that are common during the holiday season, such as binge drinking, higher salt intake and elevated stress,” Sirichanvimol said. “These factors increase blood pressure and place extra strain on the heart, making irregular rhythms more likely.”

It’s not just hitting the open bar at the office party or running to catch your flight that can bring about these cardiovascular issues, she warns.

“Be cautious of too much physical activity, such as shoveling snow and heavy lifting, during the holiday season,” she explained. “Overexertion could trigger a heart attack in people who already have heart problems or high blood pressure.”

Symptoms often include a racing or irregular heartbeat or a heart that feels like it is “beating out of your chest,” she added. Many people also suddenly feel tired, short of breath or wiped out.

Symptoms such as chest pain, faintness, difficulty breathing, vomiting, confusion or hypothermia warrant a visit to the hospital, as they could indicate a heart attack or alcohol poisoning.

Heart attacks increase significantly during the winter holidays, particularly on Christmas and New Year’s Day, thanks to stress, cold weather, disrupted routines and overindulging in food and alcohol.

You don’t have to avoid all the fun that comes with these festivities — here are five ways to lessen the odds of a Christmas calamity.

Be mindful with booze

It’s no secret that alcohol consumption drastically increases in December, with New Year’s Eve weathering the brunt of it.

One easy way to prevent holiday heartbeats from going erratic is to watch how much you drink, according to Sirichanvimol.

“Opt for fun, fizzy, lower-calorie mocktails, sparkling water with citrus or other non-alcoholic options,” she said. “If you choose to drink, aim to limit alcohol to no more than two servings at any event.”

The daily recommended amount of alcohol for men is two drinks or less and one drink for women.

Don’t arrive to the party hungry

The holidays mean lots of delicious food and baked goods. While it’s easy to feast on fare you only eat at this time of year, Sirichanvimol advises loading up on a high-protein snack before you get to the party to keep your appetite steady.

“Great options include peanut butter with apple slices, low-fat plain yogurt with fresh berries or hummus with fresh-cut vegetables,” she said.

This can help lower the amount of salt, fat and sugar you’d consume in Aunt Judy’s Christmas cookies.

Stay hydrated

It’s easier than you think to get dehydrated during this busy final stretch, putting strain on the heart and increasing your risk of faster-than-normal heartbeats.

Between shopping for gifts, attending parties and enjoying seasonal activities, we’re less likely to notice when we feel thirsty during the winter months.

“Stay hydrated by drinking plenty of water or non-caloric, non-alcoholic, non-caffeinated beverages,” Sirichanvimol said. “Aim to drink throughout the day and have a glass of water between alcoholic beverages.”

She also recommends keeping a refillable water container nearby and adding fresh fruit or a splash of fruit juice to give plain H20 extra appeal.

Track your medications

If you decide to have a glass or two, it’s important to pay close attention to your medication schedule.

“Take them on time and read the information about side effects,” Sirichanvimol explained. “Many medications do not mix well with alcohol.”

Common drugs that can cause irregular heartbeats include antibiotics, asthma medications, certain antidepressants and decongestants that are often used in winter weather.

Balance is key

While this season is filled with joy, it can also be filled with stress, which Sirichanvimol notes can “increase adrenaline and worsen high blood pressure and contribute to irregular heart rhythm.”

She shared some tips on how to manage holiday overload:

• Limit time spent at parties: “If you feel obligated to attend many gatherings, then keep the time limited to one hour to prevent overexertion.”
• Don’t blow your budget: “Gifts can be meaningful and low-budget, so don’t feel forced to overspend.”
• Keep healthy habits: “Get plenty of sleep and maintain healthy eating habits when possible.”
• Avoid triggers: “Keep conversation light and pleasant to avoid triggering or emotional topics at gatherings.”

There are also ways to maintain balance throughout the season, meaning you don’t have to throw out your workout routine or healthy eating to fully enjoy the season.

“Plan small trade-offs throughout the day to help you enjoy holiday favorites without overdoing it,” Sirichanvimol said.

“If you’re skipping a workout for an event, fit in movement elsewhere. Be mindful of your meals by choosing lighter options earlier in the day if dinner will be heavier, and skip unnecessary appetizers.”