How You Can Avoid Holiday Heart Syndrome

Many of us look forward to filling our plates with ham, turkey, all the fixings and dessert during the holidays. While this time of year is about coming together and enjoying good food and being with friends and loved ones, sometimes we overindulge.

It’s well known that eating too much can affect your digestive tract, but did you know that overeating, especially if you add alcohol and/or caffeine to the mix, can affect your heart?

As a cardiologist and electrophysiologist at Tallahassee Memorial HealthCare (TMH), I see the impact of holiday heart syndrome firsthand. Although you may feel happy in the moment, overindulging in food, sweets and alcohol can cause your heart to beat irregularly.

What is Holiday Heart Syndrome?

Excessive eating and drinking occur throughout the year, but we tend to overindulge more during the holidays. Episodes of heart rhythm abnormalities caused by overindulgence during the holiday season are known as holiday heart syndrome. It’s usually a heart rhythm problem called atrial fibrillation (AFib), which is irregular heartbeat.

One of the most common heart rhythm disorders, AFib is a serious, but treatable condition characterized by a racing or fluttering heartbeat. The condition happens when the top chambers of the heart quiver too quickly, sometimes faster than 200 times per minute.

Some people describe the feeling as a fish flopping in their chest or their heart skipping a beat. These heart issues can stem from overindulging in salty and fatty foods and alcohol, all of which can cause an increase in heart rate and blood pressure, as well as dehydration, leading to holiday heart symptoms. In addition to irregular heartbeat, symptoms can include:

• Feeling tired and having low energy
• Dizziness
• Pain, pressure, tightness or discomfort in your chest
• Shortness of breath

Are You at Risk for Holiday Heart Syndrome?

People with pre-existing conditions are most at risk for holiday heart syndrome, but it can happen to anyone. Here are common triggers to avoid:

Excessive eating and drinking: Loading up on salt and alcohol can cause AFib. Holiday food often has more sodium, which can cause increased blood pressure, making your heart work harder.

Drinking too much alcohol can cause dehydration and heart issues, as well. Excessive caffeine consumption can also contribute to AFib. To reduce your risk, make sure you’re drinking plenty of water and consume food and alcohol in moderation.

So how much alcohol is too much? If you choose to drink, do so in moderation: one drink (standard size) a day for women and two drinks a day for men.

According to the Centers for Disease Control and Prevention (CDC), for women, binge drinking is 4 or more drinks consumed on one occasion (one occasion = 2-3 hours). For men, binge drinking is 5 or more drinks consumed on one occasion.

U.S. standard drink sizes are:

• 12 ounces of 5% ABV beer
• 8 ounces of 7% ABV malt liquor
• 5 ounces of 12% ABV wine
• 1.5 ounces of 40% ABV (80-proof) distilled spirits or liquor (examples: gin, rum, vodka, whiskey)

Increased stress: During the holidays people may struggle with a variety of stressors including grieving the loss of a loved one, buying gifts, being far away from family or simply managing calendars that are packed with events and preparations. All of this can cause depression and anxiety, which are not good for your heart.

Planning ahead, building in time for rest and exercise or getting outdoors are all ways to reduce stress during the holidays.

Increase in respiratory illness: During the winter months, flu and cold viruses flourish. These viruses can place additional stress on the heart. Getting a vaccine is the number-one thing you can do to avoid getting the flu or COVID-19. Vaccines are especially important for people over age 65 and those who have pre-existing medical conditions.

Missing medications: When packing a travel bag, sometimes people forget their medications, or their refills are delayed due to traveling away from their pharmacy. If you’re on medication, it’s important that you don’t miss doses.

If you’re planning to travel over the holidays, refill your prescriptions before you leave. And if you’re staying home, make sure you have enough medication on hand to get through the holidays when pharmacies and your physician’s office may have adjusted hours.

Reduce Your Risk of Heart Issues During the Holidays

Here are a few more tips to help you maintain your health during the holiday season:

• Avoid or minimize stressful conversations or situations with friends and family.
• Don’t skip exercise! Even if you’re traveling, try to work movement into your routine. A brisk walk has multiple health benefits and is an easy way to get outside and destress.
• Don’t commit to every holiday event. Pace yourself and allow yourself to respectfully decline invitations when you need rest.
• Don’t stray too far from your regular sleep schedule.
• Remember to take your medications, especially those for high blood pressure or stroke prevention if you’ve had a stroke in the past.

When Should You See the Doctor?

If your symptoms persist, seek medical care. Some concerning symptoms are:

• Dizziness or fainting
• Chest pain
• Trouble breathing
• Confusion or disorientation

If you have chest pain, don’t hesitate to call 911 or head to the emergency room. A surge in heart attacks can be seen from people delaying their medical care until after the holidays. If you do experience symptoms, have comfort in knowing TMH has the best team of cardiologists in the region.

For more information on heart care please visit TMH.ORG/Heart.

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Farhat Khairallah, MD, FACC, FHRS