‘Holiday Heart Syndrome’ Symptoms You Should Never Ignore—Plus Simple Triggers To Avoid This Festive Season
That racing heartbeat at parties isn't just excitement. Doctors explain how to steer clear of this scary seasonal condition
Holiday gatherings are supposed to be heartfelt, but they can make our hearts race in unwelcome ways. The culprit: Holiday heart syndrome, a condition that occurs when seasonal stress and overindulging at celebrations put a strain on the heart. Fortunately, a few smart strategies can protect your heart health without spoiling the holiday season fun. Here’s what to know about holiday heart syndrome and how to keep it at bay.
What is holiday heart syndrome?
Holiday heart syndrome is classically characterized by atrial fibrillation (AFib), an irregular heartbeat and palpitations. “While it was first linked primarily to excessive alcohol intake, we now know that heavy consumption of fatty or salty foods, caffeine and heightened stress can all trigger it,” explains Raj Dasgupta, MD, Chief Medical Advisor for Sleepopolis. “These factors increase strain on the heart by raising blood pressure, altering electrolyte balance and affecting the autonomic nervous system, which controls your involuntary bodily functions like heart rate and blood pressure.”
Symptoms of holiday heart syndrome
It goes without saying that holiday heart syndrome symptoms can vary from person to person, but generally they include the following:
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- Heart palpitations
- Racing or irregular heartbeat (arrhythmia)
- Fatigue
- Shortness of breath
- Weakness
- Chest discomfort
“The palpitations and chest discomfort can resemble a heart attack, and severe or prolonged episodes of atrial fibrillation can also increase your chance of stroke if left untreated,” Dr. Dasgupta notes. His advice: “Anyone experiencing sudden palpitations, chest pain, shortness of breath or weakness should seek prompt medical evaluation [or visit the emergency room] to rule out serious cardiac events and to receive treatment if needed.”
How to prevent holiday heart syndrome
“The good news is that holiday heart syndrome is largely preventable with some mindful habits,” assures Michelle Routhenstein, MS RD CDCES CDN, Cardiology Dietitian at EntirelyNourished.com. To reduce your risk of heart issues in both the short and long term, follow this simple advice:
Prep before parties
“Showing up to events starving is one of the biggest setups for overeating salty, fatty foods and for drinking [alcohol] more quickly than intended,” warns Routhenstein. That’s why she recommends eating a small, balanced snack one to three hours before heading to holiday gatherings. “Great options include Greek yogurt with berries and nuts, an apple with nuts or whole-grain toast with avocado or nut butter. These foods provide potassium and magnesium, which support a steady heart rhythm,” she explains. And as Dr. Dasgupta adds, the protein and fiber they contain help safeguard against overindulgence later by satisfying your appetite.
Also important: Frontloading with fluids. “Drinking around 16 ounces of water before and during social events helps fill the stomach, deters overconsumption and prevents dehydration,” says Dr. Dasgupta. “In the short term, dehydration affects the heart by decreasing blood volume, which forces the heart to beat faster to circulate blood and maintain oxygen flow. This can lead to symptoms like a racing or pounding heartbeat, palpitations and lightheadedness that mark holiday heart syndrome.”
Count cocktails carefully
“Keep alcohol intake to no more than two drinks,” Dr. Dasgupta advises. “Alternating alcoholic beverages with sparkling water, unsweetened mocktails or plain water can reduce total alcohol consumption.” And consider skipping creamy or coffee-based beverages. “Even nonalcoholic ones can be high in fat and caffeine, both of which may increase heart workload,” he cautions.
Survey the buffet
“It helps to look at all the options before filling your plate,” says Routhenstein. “Use a ‘taste-not-tray’ approach with salty snacks, pair rich sauces or dips with vegetables or fruit and slow down to make thoughtful choices.”
As for dessert, she recommends choosing one or two favorites. “Serve them on a small portion of your plate, about a quarter, so it becomes a conscious indulgence paired with protein or fiber to help buffer blood sugar rise,” she suggests. “This approach helps avoid constant grazing, which can quickly add up.
Being a giver is another great way to avoid holiday heart syndrome. If your host agrees, add your own offering to the spread. “Bringing a dish like roasted vegetables, a nutrient-dense salad, a bean salad or a whole-grain pilaf ensures there’s something heart-healthy on the table,” she notes.
Take time to de-stress
“Stress plays a key role in holiday heart syndrome by activating the sympathetic nervous system, which can trigger arrhythmias,” Dr. Dasgupta explains. “Setting aside 30 minutes daily for yourself to meditate, read or even listen to music you love helps reduce stress.”
If you feel tension rise during the day, he advises doing some deep diaphragmatic breathing: “Inhale slowly through the nose for four seconds, hold for four, exhale for six and repeat several times to calm the heart and nervous system.”
“Additionally, make sure to set realistic expectations for yourself and feel empowered to say ‘no’ when you are over-scheduled,” urges Xzabia Caliste, MD, Society for Vascular Surgery ambassador and vascular surgeon at Albany Med Health System. Doing so supports effective stress management and prevents stress-related heart consequences, she says.
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