Article written by Dr. Nicola Symonds, UBC Family Practice Resident
The holidays are a great time to reflect on the year, but our heart health isn’t always top of mind. For many of us, holiday celebrations are abound with socializing, rich foods, alcohol and merriment! Which may lead you to wonder – how can I maintain my health? This article highlights just a few of the key interventions, supported by decades of research, to reduce your risk of heart disease this holiday season (and beyond).
There are four key strategies you can employ in advance of the holidays to stay mindful of your heart health: knowing your family’s health history, maintaining a healthy weight, limiting your alcohol intake, and quitting smoking. Talk to your family doctor or nurse practitioner, as they can help create a plan that works for you.
Know your family history
Heart disease can run in the family so it’s crucial to know your family history. Your personal risk of heart disease is increased by having a first degree-relative (parent, sibling, or child) diagnosed with a heart disease (including heart attack or stroke) younger than age 55 in men and younger than age 65 in women. Be sure to bring this up with your primary care provider so your family history can be considered in the context of your individual risk.
Maintain a healthy weight
Year after year, New Years resolutions are made aiming to lose weight, exercise more, or eat better – why not get a head start early? Maintaining a healthy body weight reduces your risk of coronary artery disease, heart failure and atrial fibrillation (heart arrhythmias that increase stroke risk). Connect with a dietician or physical activity expert for personalized support by calling 8-1-1 or go to healthlinkbc.ca
Limit alcohol
The holidays are often a time when people indulge more in alcohol, but there are ways to drink responsibly. Limiting excessive alcohol consumption can lower blood pressure, which is linked to better heart health outcomes. See Canada’s Guidance on Alcohol and Health. Some tips for alcohol mindfulness over the holidays include:
- Try out a new Mocktail recipe
- Alternate between alcohol and non-alcoholic drinks
- Opt for lower alcohol content beverages
Worried about a loved one’s alcohol use? Seek support here:
- Alcohol and Drug Information and Referral Services offers free, 24/7 support and resources in BC for people with substance use and their loves ones
- Families Anonymous is an internationally-recognized organization offering virtual 12-step fellowships across Canada for family and friends of those affected by substance use
Quit smoking
last but not least, smoking cessation is one of the most important individual health behaviours to prevent heart disease. While it’s not easy to quit, there are many resources to help:
Smokers’ Helpline at 1-866-366-3667 or online at SmokersHelpline.ca
Quitnow.ca provides free one-on-one support and lots of resources across British Columbia to help you plan and get started on quitting or cutting down smoking
BC PharmaCare’s Smoking Cessation Program helps eligible BC residents of any age quite tobacco and can partially or fully fund nicotine replacement therapy and other anti-craving medication