The holiday season is a time that usually gladdens our hearts as we gather with friends and family. But it’s also a time when our own hearts are under additional stress.
During winter, the rate of deaths and hospitalizations for heart disease and stroke can increase by more than 50 percent. A recent study in Circulation: Journal of the American Heart Association found that the rate of heart-related deaths (as well as deaths from other causes) rose sharply between Dec. 25 and Jan. 7, and peaked on Christmas Day and New Year's Day.

There are many reasons why winter is hard on the heart. These include:

• Shorter days. Darker hours can upset the balance of heart-related hormones, increase levels of stress hormones such as cortisol, and lower the threshold for a cardiovascular event.
• Cold. The human body is accustomed to a balmy 98.6 degrees. Lower temperatures can cause arteries to tighten, which reduces blood flow and oxygen to the heart.
• Disrupted routines. In winter, many people tend to shift chores to earlier in the morning, which increases their risk of a blood-pressure surge associated with heart attacks and strokes. If you have pre-existing heart problems, a strenuous activity such as snow shoveling – especially at a time of day when you are usually inactive -- can increase your risk of a cardiovascular event.
• Flu. You might think that that living in a warmer climate would offer greater protection than living in a cold climate. But the fact is that increases in winter heart attacks also occur in places such as Florida and Southern California. That’s because flu strikes everywhere in the United States and causes inflammation, which can make arterial plaque less stable and trigger a heart attack.
• Stress. For many people, the holidays are associated with increased stress caused by family issues and financial responsibilities. Levels of pre-existing anxiety and depression – both of which are associated with heart attacks and strokes -- can peak for some people during the holidays.
• Too much holiday cheer. During the holidays, people often and eat more, drink more, smoke more, sleep less, and gain weight. They also tend to neglect their exercise routines, depriving themselves of the many benefits of exercise such as stress reduction.
• Too much exercise, too soon.  Every New Year’s Day, millions of people join gyms as a resolution to get in shape. But if they’ve been sedentary and have risk factors for heart disease, a sudden burst of activity can put too much strain on the heart. When adopting a new exercise program, everybody – including those without risk factors for heart disease – should start slow and only gradually increase their level of activity.

What can you do to keep your heart healthy during the winter?

First of all, be aware of your physical condition. Before the snow flies, make an appointment with your doctor. Fall is a great time to schedule a physical examination, learn if you have risk factors for heart disease, and start appropriate treatment if you’re diagnosed with high cholesterol, high blood pressure, or diabetes.

Even if your doctor determines that you’re healthy enough to shovel snow, be careful. Here are some tips that can help lessen the risk of a heart attack or stroke when shoveling snow:

• Go slow. Don’t over-exert yourself, especially if you’re not accustomed to exercise. Stop after 15 minutes of shoveling, go inside, and let your body recuperate.
• Check your pulse. Before going outside, count the number of heart-beats per minute. During those first 15 minutes of shoveling, your pulse will increase. When you go back inside, check your pulse again. Don’t resume shoveling until your pulse has returned to normal. Continue to take breaks every 15 to 30 minutes until the job is done.
• Avoid caffeine and nicotine. They place even more stress on the heart.
• Avoid alcoholic beverages. Skip the holiday cheer until you’re back in your warm abode. Drinking alcohol before or during outdoor activities draws essential heat away from your heart and internal organs.

Experts also offer these tips to keep your heart healthy during the winter:

• Get a flu shot. Everyone should be vaccinated before the start of flu season. But vaccination is especially important if you’re older than 65 and have risk factors for heart disease.
• Eat a sensible diet. Go easy on the high-sugar, high-fat, high-calorie holiday snacks. A healthy diet based on whole grains, lean meats, unsaturated fats, fruits, and vegetables can help lower your cholesterol and blood pressure and keep your weight under control.
• Warm up before heading outdoors. If you perform a little light exercise such as jogging in place and also do some dynamic stretching, it will help your body maintain a steady temperature in cold weather.
• Dress warmly. You probably won’t need to wear enough gear to survive a trip to the North Pole. But it’s essential to wear enough clothing to maintain your body temperature and prevent hypothermia and hypothermia-related heart failure. To stay warm, wear layers of clothing that trap air and form a protective insulation. Also wear gloves, winter shoes or boots, and a hat or head scarf to keep heat from escaping through your hands, feet, and head.
• Sip a cup of cocoa. It’s loaded with heart-healthy phenols and flavonoids and can help muscles recover after a workout.
• Make time to relax. For at least 30 minutes each day, give yourself some “me” time when you listen to mellow music, meditate, read a good story, etc. This can help reduce stress and recharge your batteries for more holiday fun.

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