During the festive months, heavy celebrating can trigger holiday heart syndrome (HHS), a potentially serious but mostly avoidable collection of heart symptoms that can spike this time of year. People usually recover within a day, but HHS sometimes leads to stroke, heart attack, or other scary complications, per the Cleveland Clinic. We asked Siri Sirichanvimol, R.D.N, a registered dietitian and system director for food and nutrition services at Naples Comprehensive Health in Naples, FL, to explain why HHS occurs during this time of year and how to embrace celebrating safely.
HealthCentral: What does holiday heart syndrome feel like?
Siri Sirichanvimol: HHS is a compilation of multiple symptoms. It could include irregular heartbeat, also called atrial fibrillation (Afib). It could include the feeling of a heavy chest or chest pain, like a heart attack. It could include feeling tired, weak, or faint, and/or having heart palpitations—feeling like your heart might jump out of your chest.
HC: Where does the “holiday” part come in?
Sirichanvimol: HHS often occurs with a lot of alcohol consumption in a short period of time (like during a party) but it can also be a result of a combination of unhealthy choices that are made during the holiday time, like indulging in foods high in fat and sugar, taking on extra stress, and slacking on taking medications for type 2 diabetes or high cholesterol. Obviously, the holidays start with Thanksgiving, followed by Christmas, then roll into the New Year, but we might also be celebrating other occasions with friends and coworkers, so it’s a three-month non-stop celebration period. That’s why there’s a spike in HHS symptoms this time of year.
HC: Who is most at-risk?
Sirichanvimol: HHS can happen to anyone, but if someone has a pre-existing heart condition, they are definitely more at-risk. Older adults and women are also vulnerable because they often have lower body weight, so have less water to dilute the alcohol they consume.
HC: What should you do if you see someone having HHS symptoms?
Sirichanvimol: If a person is experiencing chest pain or heaviness, call 911. It could be a sign of heart attack. If a person who has been drinking faints or feels faint, has trouble getting up, has trouble walking, is excessively tired or if their body temp drops, get them to the emergency room.
We’re going to see a lot of drunk people during the holidays. If you’re not sure what constitutes emergency behavior, start by asking them if they can have a conversation with you. If they aren’t coherent, seek medical attention.
HC: How much is “too much” alcohol during one night of celebrating?
Sirichanvimol: Amount is determined by the individual based on your body weight, metabolism, underlying conditions you may have, and your individual tolerance level. As a guide, the U.S. Centers for Disease Control and Prevention (CDC) classifies binge drinking as consuming alcohol excessively in a short period—five or more drinks for men or four or more for women in one occasion—with a “drink” measured as 12 oz. of beer, 5 oz. of wine, or a 1.5-oz shot of 80-proof liquor.
HC: What are your tips for avoiding HHS this season?
Sirichanvimol: If you enjoy alcohol, I’m not saying that you can’t have it, but maybe limit it to two servings at one gathering. Or limit yourself to only drinking at night, not during the daytime functions. Also, never go to a party hungry. Load up on something that’s healthier before the event—foods high in protein like peanut butter on a banana or apple, yogurt with fresh fruit. When you’re at the party, stick to smaller portions.
Other tips include drinking plenty of water in the days and hours leading up to your big events so you won’t become dehydrated, which can bring on intoxication more quickly. And if you normally exercise, try not to skip it. Sleep is also important. Getting enough rest can not only help your heart, but it also helps you better manage stress. And don’t forget your meds. If you are taking prescriptions to manage health conditions, keep on your routine during holiday travel and disrupted schedules. Sort your pills into a daily pill sorter to help you keep track.
HC: Do you have some mocktail recipes for healthy sipping?
Sirichanvimol: The easiest thing to do is to get yourself some seltzer or club soda and plop in some fresh or frozen fruit. And if you’re hosting, a great combo to add to the table is a pitcher of water with cucumber slices, an herb like mint or rosemary, and some lemon, lime, or orange slices. Avoid grapefruit since it can interact with some medications…