Heart-Healthy Habits for the Holidays
You likely know that eating well and staying active are essential for a strong heart, but it can be challenging to prioritize it this time of year amid all the festivities. Luckily, making just a few simple lifestyle adjustments can help you protect your well-being while also savoring the season.
Enjoy good food
The holidays are a time for coming together to share delicious meals, something most everyone looks forward to. But such occasions can often lead to overindulging in foods and drinks that are filled with saturated fats, salt, and sugar. You don’t have to miss out on all the fun, however, to do your heart a favor. Instead, fill most of your plate with nutritious options like salmon or lean turkey breast, salad greens, and baked sweet potatoes, reserving only a small section of it for more decadent treats.
As for your beverage, a cup of fragrant apple cider is an excellent alternative to rich, and possibly boozy, eggnog. If you do allow yourself a holiday cocktail, moderation is key—drinking alcohol, even in small amounts, can increase your triglycerides, a type of fat in your blood.
Foster good connections
A major upside of this season is the opportunity to nurture social bonds, which various research shows can reduce your risk of serious conditions such as heart disease and stroke. And these benefits aren’t confined to your personal relationships; being part of a community may be just as impactful. So besides your typical family dinners and parties with friends, consider hosting a fun group event like a neighborhood potluck or volunteering at a local gift or food drive. Each can provide a sense of fulfillment and joy to bring an extra boost to your spirit.
That said, some interactions can spark stress and, in turn, potentially set off inflammation, a harmful response linked to coronary artery disease and other complications. Therefore, carefully manage your holiday schedule, filling it with events that lift you up instead of dragging you down.
Connect with your pet
Of course, planning for the season can be enough on its own to incite a certain level of stress. While there are many strategies that can help you manage it, an especially comforting one is spending quality time with your furry companion. Studies indicate that pet owners generally have lower blood pressure than others, in part because of the feel-good hormones such moments produce. Your four-legged friend can also encourage you to be more physically active and offer companionship that helps combat loneliness—both of which contribute to your overall well-being. Don’t have a pet? You can enjoy similar upsides by volunteering at an animal shelter or pet sitting for a neighbor who will be out of town for the holidays.
Get moving
It’s understandable for your regular workout routine to take a back seat during these months, but even if you don’t have time to fit in the recommended 150 minutes of moderate exercise per week, try to incorporate more activity throughout your day. This is especially important if your job requires long hours at a desk or on your feet; remaining in one position for too long can negatively impact your cardiovascular health. At least every hour, engage in simple movements such as stretching your arms and legs, which can improve your circulation and reduce the risk of problems like blood clots.
Additionally, make the most of your downtime to mitigate your time spent sedentary. For example, try doing aerobic exercises while watching holiday movies rather than sitting on the couch. And take advantage of seasonal events that get you moving—a simple walk to admire your neighborhood’s festive lights is a great way to get your blood flowing.
Establish a sleep routine
Though prioritizing sleep can be tough amid the hustle and bustle, it is essential. Studies show that people who maintain consistent, restful sleep tend to have stronger, healthier hearts. To improve your rest, establish a bedtime routine that allows for at least seven hours of sleep a night and adjust your sleeping environment to make it as cozy as possible. So if you’ve been eyeing some extra-comfy pillows or a plush new comforter, treat yourself to an early holiday gift!
Further, try to stay off your devices two to three hours before bed since their blue light can suppress your body’s sleep-inducing melatonin cycle. Instead, read a book or listen to a calming podcast to wind down.
Don’t let your well-being fall by the wayside this holiday season. Make your heart a priority as you celebrate with family and friends, and you’ll not only start the new year feeling healthy but also arm yourself with habits to help safeguard it for years to come.