The holiday season is upon us — a time for joy, celebration and the warmth of gathering with family and friends. It’s a season filled with traditions, good food and generous gift-giving. However, amid the festivities, there is often a hidden side effect: the toll it can take on our health. As we prepare to dive into the hustle and bustle, it’s worth taking a moment to consider a simple principle that could not only help us make the most of the holidays but also safeguard our well-being: the “Rule of 5s.”
The holiday rush often leads us to overlook our health. But the reality is that now, more than ever, it’s crucial to focus on a few key risk factors that contribute to heart disease. Here are five ways to do just that.
1. Monitor your numbers.
Let’s begin with blood pressure. New guidelines suggest keeping the top (systolic) number at or below 130 and the bottom (diastolic) at 80. If you haven’t been monitoring this, it’s time to start. Likewise, managing diabetes and cholesterol levels and getting a calcium score test could make a life-changing difference, especially if there’s a family history of heart disease. Cutting back on smoking, too, remains one of the most impactful ways to protect your heart.
While these may sound like New Year’s resolutions, they’re steps we should embrace now. After all, the holidays are about cherishing the present — and there’s no better gift to give yourself and your loved ones than the gift of health.
2. Watch for heart disease signs.
It’s time to recognize that heart disease doesn’t always announce itself with dramatic symptoms. In fact, the signs are often subtle. Fatigue, shortness of breath or a sense of tightness across the chest shouldn’t be dismissed as mere stress. Encouraging your loved ones to pay attention to each other’s health could save lives. And if you’re searching for the perfect gift, consider something that supports well-being, like a fitness tracker or blood pressure monitor. It’s a gesture that says, “I care about you.”
3. Focus on low-impact physical activity.
During this busy season, we also need to be mindful of our physical limits. Activities like shoveling snow or raking leaves might seem routine, but they can be strenuous. Let’s not push ourselves beyond our comfort zones for the sake of getting things done — especially when it comes to physical tasks. And don’t forget the importance of renewing medications before the holidays overwhelm doctors’ offices.
4. Be careful not to overindulge.
Yet, it’s not just about preventing harm; it’s about building positive habits too. The holidays are known for indulgence, but they’re also a time to reflect on the year gone by and set the tone for what’s to come. Rather than viewing exercise as a chore, embrace it as a daily opportunity to feel better. Even something as simple as taking a brisk walk or parking farther from the store can make a difference. Use this season to reconnect with what truly matters, like spending quality time with family and allowing yourself moments of peace amid the chaos.
When it comes to diet, moderation is key. It’s not about depriving yourself of holiday treats but about making conscious choices. Try eating only 90% of your usual portion size and saving the rest for later. Reducing salt, sugar and saturated fat can transform your health without sacrificing enjoyment. The focus should be on eating more whole, unprocessed foods — simple choices that go a long way.
5. Cut the bad habits.
And finally, consider the last “5” — cutting back on the harmful “S” habits (salt, sugar, saturated fat, stress and poor sleep) while embracing the positive “E” habits (eat healthily, enjoy every moment, exercise, emphasize realistic goals and educate yourself). As easy as it is to get caught up in the frenzy of the season, let’s not forget to prioritize our health.
As we approach a new year, let’s carry forward these principles. The holidays are not just a time for giving to others; they are also a time for giving back to ourselves. By focusing on health, we can ensure that we have many more joyful seasons to come. So, let’s make the most of this special time — not just by celebrating but by embracing healthier habits that can last a lifetime.
Happy holidays, and here’s to a healthier, happier new year!
Find more heart healthy tips from Northside Hospital Heart Institute.
