By Gabrielle Sellitti
In the midst of all the wrapping, baking, and clicking from store to store (online shopping this year!), we tend to lose track of our healthy lifestyles during the holidays. We all seem to be moving at a faster pace than usual, stressed from the unorganized pile of receipts that we don’t dare calculate, and ignoring our poor bellies when they scream “please, not another Christmas cookie!” Holidays can really take a toll on our stress levels and diets, even if we’re healthy the rest of the year.
The most wonderful time of the year can turn into the unhealthiest time of the year if we’re not cautious. According to a study done by UCSF, the average person typically gains around five pounds over the holidays which can be hard on the heart.1
Physicians Regional Medical Group’s board certified cardiologist, Sarah DeLeon Mansson, D.O., promotes an integrative approach to cardiology with healthy lifestyle choices and therapeutic whole body medicine. One of Dr. Mansson’s specialties is in women’s heart health.
“The holidays and preparations for the season are always associated with much stress and anxiety, this coupled with a once in a lifetime pandemic will most likely affect our heart health and lead to weight gain even for us that maintain a healthy lifestyle throughout the rest of the year,” says Dr. Mansson.
Fortunately, there are ways you can indulge in the joys of the seasons without sabotaging your health. Dr. Mansson gave us the following healthy heart tips to be conscious of this holiday:
1. Limit alcohol which can exacerbate conditions such as afib and hypertension.
This could be a tricky one for the eggnog enthusiasts out there. Binge drinking tends to lead to heart palpitations, also known as atrial fibrillation, which increases your risk of heart attack and stroke.2 That feeling of light-headedness and difficulty breathing is a condition dubbed “holiday heart” for a reason.1 Instead, try spacing out your cocktails, having a glass of cranberry infused water in-between drinks to stay hydrated, but still keep the holiday spirits high.
2. Try to stick to your exercise/daily activity schedule even when you have a packed schedule of celebrations. Trying to maintain at least 30-45min of vigorous exercise per day will help maintain weight and decrease stress levels.
I know. I know. It’s getting “chilly” outside (as chilly as Florida can be)! Cold temperatures can be hard on your heart by causing blood vessels to constrict and blood pressure to rise.2 Plus, the last thing anyone wants to do is dig around the closet for that one winter sweater just to go for a morning jog. However, 30-45 minutes of exercise doesn’t have to be your standard routine. Turn on your favorite Christmas tunes and have a 30 minute dance party around the Christmas tree. This way you can stay cozy and warm and enjoy spending some quality time with the whole family (even if dad’s dance moves could use some work).
3. Be more mindful about healthier snack options such as fruits and vegetables.
Pass on the cheese and meats that can only higher your risk for heart disease. Instead, create a COVID safe activity… or challenge if you will, by having a contest to see who can make the cutest personal plate charcuterie board filled with colorful veggies, fruits, and whole grains. This is a great way to keep the fun in the kitchen while also staying clean with food prep. Now’s the time to pull up your Pinterest board of all the snowman and Christmas tree food platters you’ve been pinning all year!
4. Eat dark chocolate if you want a sweet treat.
The sweetest season of the year is upon us. It seems that everywhere we look grandmas homemade cookie trays are arm’s length away. As one may conclude, it might be hard to dodge around the leaning tower of pizzelle’s and the glistening sprinkle coated sugar cookies, but that doesn’t mean you can’t treat yourself a heart healthier way. Try carrying a dark chocolate bar to each festivity you attend, so when cookies start to roll, you can sneak a cube of dark chocolate to curb your sweet tooth! The best part is, dark chocolate is high in flavonoid, which is associated with a lower risk of heart disease. Some studies even suggest that chocolate or cocoa consumption is associated with a lower risk of insulin resistance and high blood pressure in adults.3
“Most important is trying to adopt small healthy habits that are sustainable to allow for good cardiovascular health,” Dr. Mansson states. Enjoy this season the heart healthy way. Physicians Regional would like to wish everyone a safe and healthy holiday.
Dr. Mansson’s office is located at Physicians Regional – Pine Ridge, 6101 Pine Ridge Road, Naples, FL, 34119 and Physicians Regional – Collier, 8340 Collier Boulevard, Naples, FL, 34114.
For more information, or to schedule an appointment, please call (239)-348-4221 or visit PhysiciansRegionalMedicalGroup.com.
References:
1 https://www.ucsfhealth.org/education/holiday-tips-for-heart-health
2 https://theheartfoundation.org/2019/12/21/8-tips-to-keep-your-heart-healthy-
during-the-holidays/
3 https://www.heart.org/en/news/2019/02/12/are-there-health-benefits-from-
chocolate