People typically tend to eat and drink more during the holidays. Dr. Massey gives several tips on how to counterbalance this increase in consumption:
• Avoid overeating.
• Use smaller plates – they trick your mind into thinking you are eating more.
• Divide your plate into fourths – one-fourth protein, one-fourth carbohydrates, one-fourth fruits and one-fourth vegetables.
• Don’t linger at the buffet or in the kitchen. Instead, focus on socialization.
• Don’t skip meals, especially on party days.
• Take healthy snacks when holiday shopping to avoid excessive hunger.
Dr. Massey said everyone’s stress level rises during the holiday season. In many ways, stress impacts your cardiovascular health. “Stress also increases the body’s effort to hold onto calories,” she said. “The body stores more calories because it needs to respond to the stress.”
To combat stress, Dr. Massey said it is important to feel good at least once a day. “Exercise is a great stress buster because it increases energy and decreases stress,” she said. “Even 15 minutes a day helps your heart – walk the dog, go caroling or take a stroll in the neighborhood and look at lights and decorations by foot.” Dr. Massey also emphasizes the importance of getting enough sleep. An adequate amount of sleep boosts your heart health and reduces stress.
If you are traveling with heart disease this holiday season, there are a few extra steps you should take:
• Keep a list of all drugs you are taking (use generic names and indicate dosages).
• Have a copy of an electrocardiogram.
• Have the name of and contact information for your physician.
• Pack and carry enough of each medication to cover the length of the trip.
• If you are flying, stay hydrated. Move around at least once every hour you are on the plane to prevent blood clots.
• If you have a pacemaker or defibrillator with you, check with your cardiologist to determine if airline security magnets will interfere with the device.
• When you arrive at your destination, pace yourself and avoid strenuous activity for about an hour after arrival.
Also important, Massey said, the holidays provide an opportunity to chat with family about specific family medical history. “The holidays are a wonderful opportunity for people to see what their cardiovascular risks are,” she said. “It’s also a great time to discuss risk management with family members.” To help record and organize your family medical history, visit https://familyhistory.hhs.gov/ .
