It’s a sobering reality amid the holiday cheer: More people die from a heart attack or stroke in the winter months than during warmer weather, with mortality rates averaging 10% higher. For older people in Canada, the danger is even greater. Plus, cold weather is associated with increased blood pressure, which in turn raises your risk of heart disease and stroke.
You can reduce your risk of heart disease and stroke by making healthy choices any time of the year – eating well, being physically active, managing your stress, limiting alcohol and being smoke free. But of course that can be especially difficult during the holidays.
This holiday season will be different than any other as we physically distance and stay home. It's more important than ever to be mindful of our health.
“Maintaining healthy habits through the holidays is a challenge, but it’s so important,” says Heart & Stroke registered dietitian Carol Dombrow. “With a little planning and mindfulness, you can find a healthy balance and still enjoy the season.”
These tips will help you have a healthier holiday.
Eat for balance
Sugary, high fat and high calorie temptations are everywhere. To keep up your energy and get all the nutrients you need, limit treats and eat a balanced diet focused on whole foods.
You can still enjoy your favourite indulgences by keeping portions small.
Stay active
Regular physical activity boosts feel-good endorphins hat help you manage stress. Winter sports like skating, tobogganing and skiing are a great way to make the most of the season. Prefer to stay warm? Melt the stress away with an online yoga or workout class.
Hit the snooze button
Shortchanging yourself on sleep can you leave you feeling cranky, raise blood pressure levels and even lead to overeating. Stay refreshed during the holidays by logging eight hours a night.
Sip smart
Whether you’re drinking a glass of wine or a cup of frothy eggnog, it’s easy to over-consume alcohol during the holidays. “Heavy drinking is a risk factor for high blood pressure and stroke,” says Dombrow. For men, limit alcohol intake to three drinks per day, to a weekly maximum of 15. Women should limit themselves to two drinks per day, to a weekly maximum of 10. One drink equals 12 ounces of beer, five ounces of wine, or 1.5 ounces of spirits. And remember that alcohol is also high in calories.
Leave it on the ground
Snow can transform the landscape into a sparkling wonderland. But it also plays a part in winter’s heavier toll from heart disease and stroke. Simply walking in wet, heavy snow can be strenuous. Shovelling or trying to push a car out of a snow bank can place a dangerous strain on the heart. Especially if you’re a senior, be cautious when moving around in snowy conditions
Ask for help
If you feel lonely or isolated during the holidays, seek out support from your friends, community, or place of worship. Especially this year, take time to recognize and share your feelings with others.
- Learn more about heart disease.
- Explore more heart-healthy tips.
