Boxing Day Is Hazardous to Your Heart

December 26 is historically one of the most dangerous days of the year for people vulnerable to cardiac problems, including heart attacks, heart failure and arrhythmias.

Apparently the holiday season isn't good for heart health to begin with. A 2004 study found that heart-related deaths increase by nearly 5% during the holidays. Anecdotally however, doctors say that their ERs stay quiet on Christmas Day itself. Then, come December 26, they see a surge of cardiac traffic. A 2008 study found that daily visits to hospitals for heart failure increased by 33% during the four days after Christmas.

Here are some ways to play it safe with your heart during these holidays:

1. Cut down on the drinking

The holidays are a time to have fun and be merry. However, more than one alcoholic drink can have consequences. Excessive drinking can trigger atrial fibrillation, which is a form of irregular heartbeat. Atrial fibrillation can increase your odds of suffering from a stroke. So try to keep your alcohol consumption at a reasonable amount.

2. Reduce the stress

The holidays are a stressful time. Whether it’s money issues, family bickering or demanding company, this time of year can put a huge strain on your heart. Try to plan for the worst and hope for the best! Keep down your blood pressure and your stress levels, so we can all make it through this season.

3. Minimize the overindulgence

It’s probably completely unreasonable to say stop overeating at Christmas. With the excessive holiday parties, the big family dinners and the abundance of treats, most people are inevitably going to overindulge. However, heavy meals, too much salt, and excess alcohol can all exacerbate heart failure. So play it safe this Christmas and try to watch what you eat. Also, listen to your body over the long holiday haul and don't dismiss any discomfort as a by-product of overindulgence.

So here’s to a safe and healthy holidays! Just remember, “you can't keep your New Year’s resolution if you don't live through the holidays."

Resources

www.health.com

Slopes are ready! Are you?

Ski season is starting and everyone is excited to get out on the slopes! Whether you ski or snowboard, this is the time of year many of us look forward to through the quiet autumn months.

Skiing and snowboarding through the holidays can be a lot of fun and a huge stress reliever, especially if you have the opportunity to be in the mountains. However, I’d highly recommend you get prepared for the physical task. Since it is so enjoyable, people tend not to consider hitting the ski hill a workout. If you consider the fact that you’re on the hill for anywhere from 6-8 hours per day, for multiple days in a row, eventually you will fatigue. This fatigue is how people get injured or injure others.

If you don’t prepare yourself for the ski season or you fail to take breaks, you exponentially increase your chances of being injured. People want to get in as much time as they can while they are at the hill, but pushing yourself too hard is the quick route to pain and injury. When an unconditioned skier gets on the hill without any previous exercise or training, they become more prone to exhaustion-related issues. Pulled muscles, torn ligaments, concussions, back pain and broken bones can all occur either from lack of training or crashing from fatigue.

Skiing and snowboarding involves whole body coordination and control at high speeds. If the body is prepared for these conditions, and you know your limits, a lot of these injuries can be prevented. Working on muscle power, endurance, mobility and flexibility can all help get your body into the best condition possible for the hill.

Experts recommend to try doing three high-impact workouts, such as spinning, body pump, running or cycling, each week for six to eight weeks before you hit the slopes. They also suggest yoga for strength, core stability and flexibility to help prevent injury. Squats can also help build strength in the lower limb to build power in the glutes, hamstrings and quads.

 

Snowboarders need to stabilize and strengthen their upper extremities (e.g., arms and shoulders), while skiers need to strengthen their lower extremities, specifically quads and hamstring muscles. Core strength training is also important for both sports.

Often when your knees get tired, more force is exerted on your spine with each bump. Strengthening your back and core muscles will provide you with extra strength and flexibility and will help your body better manage the rigors of skiing and snowboarding. And remember, stretching is important before and after any exercise.