With the holidays around the corner, many are looking forward to spending time with friends and family, cooking special meals, and enjoying seasonal festivities. But this time of year can also bring extra stress, which can lead to a rise in blood pressure. Increased blood pressure means heightened health risks, says Dr. Adam Jonas, an internal medicine physician at Kaiser Permanente Everett Medical Center.
While we want to fully embrace the joy of the holiday season, it’s also essential to prioritize healthy habits to protect heart health and well-being.
“For a lot of people, the holiday season is one of the most stressful times of the year,” Dr. Jonas says. “People are often under pressure to make every moment memorable, and this can lead to anxiety and elevated blood pressure, especially for those already at risk.”
While we want to fully embrace the joy of the holiday season, it’s also essential to prioritize healthy habits to protect heart health and well-being. Photo courtesy of Kaiser Permanente.
High blood pressure, also known as hypertension, is one of the leading causes of heart disease, stroke, and other serious health issues. While age is a contributing factor, lifestyle choices play a significant role.
“High blood pressure increases with age and can be found across age groups,” explains Dr. Jonas. “Those in their 20s and 30s with higher body weight are at increased risk, and it’s particularly prevalent in Western countries like the U.S. and Canada.”
To reduce holiday-induced health risks, Dr. Jonas offers practical tips for incorporating self-care into holiday routines.
1. Prioritize sleep: “Sleep is vital for managing stress and blood pressure,” he says, noting that it can be challenging to maintain a routine during busy times. “Getting at least seven to nine hours of sleep can make a difference, as it helps the body recover and stabilize blood pressure.” Developing a consistent sleep routine, even during travel, can ease holiday stress and improve overall health.
2. Exercise regularly: Physical activity is another key factor in lowering blood pressure. “We know it’s harder to exercise during the holidays, but even a moderate amount can make a difference,” Dr. Jonas advises. “It helps regulate blood pressure and is a great stress reliever.”
3. Be mindful of diet: Holiday meals can be heavy on salty foods, which can spike blood pressure. Dr. Jonas suggests monitoring your intake of high-sodium foods, such as processed meats and other seasoned dishes, and planning healthy alternatives. “I strongly advise setting limits ahead of time,” Dr. Jonas adds, pointing to a recommended daily sodium target of 2,000 mg. “Over 4,000 mg can be dangerous, so make a plan to avoid overindulging.”
4. Limit alcohol intake: While holiday celebrations often involve alcohol, Dr. Jonas cautions that excessive drinking can trigger high blood pressure episodes. Monitoring alcohol consumption, especially for those with pre-existing heart conditions, can significantly lower health risks. Although there is no healthy amount of alcohol, one drink a day for women or two drinks for men is a good target amount.
5. Practice gratitude: Managing stress can also be about shifting focus. “The holiday season is about gratitude,” Dr. Jonas says. “Taking a few moments to journal or meditate can help reduce stress. There are so many ways to remind yourself of what matters, beyond the food and festivities.”
As you enjoy this season’s holidays, don’t forget to also prioritize your health. Your heart will thank you.
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