What You Should Know About Holiday Heart Stress

The holidays bring a merry mixture of emotions – the joy of twinkling lights and light festivals, guilt over eating way too much, the thrill of a great gift deal, annoyance with an overserved guest, tension from strained family dynamics, and the stress of balancing it all. This ebb and flow lasts weeks, which is why many celebrants describe having a love-hate relationship with the holidays.

Not only can the pressure of the holidays stress your mind, but also your heart. According to an American Heart Association study, the risk of having a serious cardiovascular event spikes in December and January, specifically between December 25 and January 7. *

Why the holidays are hard on your heart

Your cardiovascular system consists of your heart muscle, blood, and blood vessels in various sizes, all working together to transport oxygen and nutrients to every corner of your body and to carry away waste. And it functions best when in balance… which the holidays can disturb in several ways:

Stress overload

There’s a lot of pressure to create postcard-perfect holidays for ourselves and loved ones. Of course, making the dream a reality also means a long to-do list that rivals Santa’s, and not a lot of time to get through it all. From the small things that nobody sees, like finding time to clean the house, to the big things that everyone sees, like food and centerpieces. And what if you live in a place where winter dumps a pile of snow that must be cleared?

Without a moment to spare, it’s easy to see why many people feel overloaded with stress instead of cheer. Between November and January, nearly 50% of U.S. adults describe their stress levels as “moderate” at best. *

Heightened levels of stress can place you in a state of ‘fight or flight’, sending your stress hormones and blood pressure rising. This is fine for short periods, but when sustained, can be taxing on your cardiovascular system.

When you feel your stress levels rise, just breathe… but deeply, and for a 90-second stretch. This replaces shallow stress breaths with calming “rest and restore” breaths.

Financial hardship

Many households with already-tight finances are feeling their budgets squeezed during the holidays, creating a sense of anxiety for an alarming 9 out of 10 people. * And when tensions are already running high, the burden of a magical but costly holiday season can further elevate stress levels.

There are many known risk factors associated with cardiovascular problems, but financial stress is an unrecognized contributor that needs more attention, especially within certain communities that are disproportionately affected. *

To limit the strain on your wallet, don’t shop until you set a budget for holiday spending and brainstorm gift ideas for the people on your list to help you comparison shop before you buy. It’s okay to limit the list to immediate loved ones.

Good at baking? Prepare a delicious bread loaf, such as banana or zucchini bread, for friends, neighbors and co-workers. Remember, the thought really is what counts and the made-with-love gesture will make them feel appreciated.

Too much food and booze

Food makes the feast, and there’s no shortage of feasting during the holidays. It may feel impossible to resist the variety of options that are presented at parties and mealtimes, and the temptation to try it all is too great, as is to have ‘one more drink’.

Between the overload of sugary desserts, fatty and salty foods, and alcohol that surrounds us during the holidays, your blood-sugar levels, cholesterol, and blood pressure can suffer.

The good news is that you don’t need willpower when you go to a holiday party with a healthy mindset. Choose a couple of irresistible items in which to indulge, limit their portions, and fill the rest of your plate with veggies and lighter fare for guiltless eating.

Limiting alcohol consumption is also wise, because excessive drinking is taxing on your heart muscles and wears down your willpower to avoid bad-for-you foods even further.

What to gift for your heart this holiday season

While the holidays can be both a happy and hectic time of year, achieving balanced blood pressure levels is a healthy holiday goal.

According to the American Heart Association, high blood pressure is a leading risk factor for serious cardiovascular events, as well as other health issues related to vision, brain and kidney function, and sexual dysfunction for both men and women. *

The good news is that by starting now, you can have healthier blood pressure for the holidays. Significantly reducing your sodium intake alone can help balance your levels in just two weeks * And by filling your plate with more plant-based options and fewer foods with saturated or trans-saturated fat, and adding stress-reducing techniques such as walking, yoga and breathwork, you can enjoy balanced blood pressure by spring.

Need help? Try Blood Pressure Balance, our powerful superfood formula backed by patented, clinically validated ingredients. The complementary compounds from whole pomegranate and winery grapes work together to support healthy blood vessels and vascular tissue for balanced blood pressure. Plus, heart-healthy magnesium supports muscle function.