The holidays are a time to have some fun and enjoy good company, and with all the celebrating going on, it’s easy for alcohol to flow more freely than usual. While many people have no issues with having a few extra drinks during the holiday season, for some people, too much holiday cheer can come with real health risks.

When people who normally drink little or nothing suddenly consume a lot of alcohol in a short period of time, it may cause a condition doctors refer to as holiday heart syndrome. This can cause the heart to beat irregularly, sometimes racing or fluttering unexpectedly. Even one night of heavy drinking can set it off, and the effects can linger long after the decorations come down.

How Alcohol Affects Your Heart

When you drink more than your body can handle, alcohol acts as a powerful stressor. It can interfere with the heart’s normal electrical signals, trigger irregular rhythms like atrial fibrillation and make your heart work harder than usual. At the same time, alcohol can raise blood pressure, increase heart rate and cause your body to lose fluids, leaving you dehydrated.

The holidays also come with other heart stressors in addition to an uptick in alcohol, including overindulging in fatty or salty foods, not getting enough sleep, feeling stressed, not having enough time to exercise and skipping routine medications. Combined, they can create the perfect storm for heart trouble, even in people who generally feel healthy. For those who already have high blood pressure, heart disease or a history of arrhythmia, the risks climb even higher.

Tips to Protect Your Heart This Holiday Season

Before you pour another drink, pay attention to these simple ways to keep your celebrations more heart-friendly:

• Know your limits. Health experts recommend no more than one drink per day for women and two for men. Less is better if you have a heart condition.
• Avoid binge drinking. Several drinks in a short time can trigger heart rhythm problems, even if you don’t usually drink much.
• Stay hydrated. Alternate each alcoholic drink with a glass of water to prevent dehydration and reduce your total intake of alcohol.
• Watch your salt. Party foods and restaurant meals can be loaded with sodium, which raises blood pressure and strains your heart.
• Keep it light. Pair drinks with healthy foods like lean proteins, fruits and vegetables instead of fatty, salty or heavy fare.
• Take your medications. Even when your schedule gets busy, don’t skip your heart or blood pressure meds.
• Listen to your body. If you notice palpitations, dizziness or shortness of breath, stop drinking and rest. Seek medical help if symptoms persist.

For most people, it’s fine to raise a glass during the holidays, as long as you practice moderation. However, alcohol affects everyone differently so if you have a heart condition, high blood pressure or take medications, talk to your doctor about whether it’s best to limit or skip alcohol altogether.

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