Doctors often report an increase in heart-related emergencies during the holiday season, a trend sometimes called “Holiday Heart Syndrome.” Factors like stress, heavy meals, alcohol and cold weather can put extra strain on the cardiovascular system. By understanding these triggers, families can take steps to enjoy the season without risking their health.

Stress and emotional strain

The holiday season is a time for joy and connection, but it can also bring unexpected stress that affects both mental and physical health, especially your heart.

Some common holiday stressors to watch for include:

• Financial strain from gift-giving - Budget pressures during the holidays raise anxiety levels, which can increase blood pressure and heart rate. Managing spending within realistic limits helps reduce stress.
• Family tensions or obligations - Large gatherings can sometimes create emotional strain. Taking breaks or practicing relaxation techniques helps prevent stress from affecting the heart.
• Busy schedules leading to fatigue - Constant social events and travel can leave little time for rest. Prioritizing sleep strengthens resilience against stress-related heart issues.

Stress may feel unavoidable, but small adjustments in expectations and self-care can protect your well-being.

Overindulgence in food and alcohol

Festive meals are a highlight of the season, but holiday eating habits can take a toll on heart health if left unchecked.

Here are a few common dietary pitfalls to be mindful of during this time of year:

• Heavy meals high in salt, fat and sugar - Rich foods cause spikes in blood pressure and cholesterol, straining the heart. Balancing indulgence with lighter options helps ease the load on your body.
• Increased alcohol consumption, which can cause arrhythmias - Holiday parties often lead to more drinking. Alcohol can trigger irregular heart rhythms, making moderation especially important.
• Late-night eating that strains digestion and the heart - Eating heavy meals before bed forces the heart to work harder while you sleep. Stopping meals earlier in the evening gives the body time to process food safely.

Celebrating is important, but being mindful about portions and alcohol helps keep the holidays healthier.

Cold weather strain

Cold weather itself can put extra pressure on the heart, especially for those with underlying conditions. Understanding how winter conditions affect your cardiovascular system can help you stay safe and healthy outdoors:

• Cold air constricts blood vessels. This increases blood pressure and makes the heart pump harder. Dressing warmly helps reduce the strain.
• Outdoor activities increase the risk of a heart attack. Exerting yourself suddenly in cold weather is particularly dangerous. Taking breaks and pacing activity prevents overexertion.
• Dressing warmly and pacing physical exertion reduces danger. Layered clothing and proper outerwear keep your body temperature stable. Staying warm lessens the burden on the cardiovascular system.

Cold weather can be beautiful, but safety should come first when engaging in winter activities.

Ignoring warning signs

During the holidays, heart symptoms can easily be overlooked or mistaken for something minor. Staying alert to your body’s warning signs is key to preventing serious emergencies:

• Chest pain mistaken for indigestion. Holiday foods often mask warning signs of heart problems. Paying attention to unusual discomfort ensures timely care.
• Fatigue or palpitations brushed aside during celebrations. Busy schedules can make it easy to dismiss concerning symptoms. Noticing changes in your body, even when subtle, helps prevent emergencies.
• Fear of “ruining the holidays” prevents timely action. Many people avoid seeking medical help during family gatherings. Recognizing that health comes first can save lives.

Listening to your body is one of the most important holiday safety practices. Early action prevents emergencies from becoming tragedies.

Tips for a heart-healthy holiday

The good news is that many holiday-related heart risks can be reduced with a few simple habits. Taking proactive steps to care for your body helps you enjoy the season safely and fully:

• Practice relaxation techniques to reduce stress. Breathing exercises, meditation or short walks help keep the body calm. Stress management supports overall cardiovascular health.
• Eat smaller portions and limit alcohol. Enjoying a little of everything without excess balances celebration with wellness. Moderation lowers the risk of heart strain.
• Bundle up when outdoors; avoid overexertion. Cold air plus physical exertion creates a dangerous combination. Dress warmly and pace yourself to prevent unnecessary risks.
• Listen to your body — do not ignore warning signs. Symptoms such as chest pain or palpitations are warnings, not inconveniences. Seeking help immediately ensures better outcomes.

Practical, mindful habits during the holidays keep celebrations safe and health-focused.

A season for joy, balance and heart care

The holidays can be full of joy without sacrificing heart health. By reducing stress, practicing moderation, respecting cold weather and seeking timely care, individuals can enjoy the season while protecting their most vital organ.

If you or someone you love experiences chest pain, shortness of breath or other heart-related symptoms, don’t wait — call 911 immediately.