Holiday heart syndrome: What Filipinos must know (and how to prevent it this Christmas)
Every December, cardiologists brace for one of the most predictable—and preventable—spikes in heart emergencies: Holiday Heart Syndrome. It happens so consistently that hospitals worldwide consider Christmas and New Year as “peak season” for arrhythmias and cardiac events.
In the Philippines, the risk is even higher because our Christmas is the longest in the world—with celebrations, reunions, and mountains of festive food spanning weeks (actually months).
But what exactly is Holiday Heart Syndrome?
Why does it strike people who seem otherwise healthy? And how can Filipinos enjoy the holidays without landing in the emergency room?
Let’s break it down—simply, scientifically, and with practical steps you can apply immediately.
Holiday Heart Syndrome can hit anyone, but risk is higher if you have hypertension, diabetes, high cholesterol, obesity and excessive alcohol consumption
What is holiday heart syndrome?
First described in medical literature in 1978, Holiday Heart Syndrome (HHS) refers to sudden heart rhythm disturbances, especially atrial fibrillation, that occur after heavy eating, binge drinking, sleep deprivation, and emotional stress.
The scary part? It can happen even in people with no prior heart disease.
Typical symptoms include palpitations (kumakabog ang dibdib), dizziness or near-fainting, sudden shortness of breath, chest tightness or pressure, irregular pulse, and fatigue. If untreated, HHS can lead to stroke, heart failure, dangerous arrhythmias, and heart attack. It is a real, documented medical condition—not a myth, not sumpong, arte lang, and not just stress.
Why it happens more during Christmas
Excess alcohol (the No. 1 trigger). Studies consistently show that even a single episode of binge drinking can trigger atrial fibrillation. Alcohol irritates the heart’s electrical system, depletes electrolytes (especially magnesium and potassium), disrupts sleep, raises adrenaline levels, and increases blood pressure. In short: Too much beer, wine, or whiskey can short-circuit the heart.
Filipino celebrations—office parties, family reunions, “tagay” rounds—are perfect storm settings.
Heavy, salty holiday food. Christmas is practically a cardiology challenge: lechon, hamon, embutido, queso de bola, chicharon, pancit with soy sauce overload, fruit salad with condensed milk. High salt causes water retention, which then increases blood pressure and imposes extra strain on the heart. High fat + sugar makes blood vessels tighten, which increases the risk of “rupture” of atherosclerotic-causing stroke and heart attack. Combine both… and the heart can go into distress you’ll regret the rest of your life.
Sleep deprivation. Late-night parties, early Simbang Gabi, tiredness from travel or hosting—all these elevate cortisol and catecholamines, which can trigger arrhythmias. The heart needs rest just as much as the mind does.
Emotional stress. Holiday stress is real: financial pressures, family tension, loneliness, grief, and overloaded schedules. Strong emotions stimulate the sympathetic nervous system, which can destabilize the heart rhythm.
Cold weather. Cooler December temperatures cause blood vessels to constrict, raising blood pressure and oxygen demand—dangerous for those with existing heart problems.
Who is most at risk?
Holiday Heart Syndrome can hit anyone, but the risk is higher if you have hypertension, diabetes, high cholesterol, obesity, sleep apnea, a previous heart attack, known heart rhythm problems, excessive alcohol consumption, or an overly “festive” lifestyle (three parties in a night!). But remember: HHS has been documented in perfectly healthy young adults, too.
Signs you need emergency care
- Seek immediate help if you experience:
- Sudden pounding or irregular heartbeat
- Chest pain or heaviness
- Shortness of breath at rest
- Fainting or near-fainting
- Severe dizziness
- Weakness on one side (possible stroke)
- Speech difficulty or facial drooping
These are medical emergencies. Do not wait. Do not Google. Do not drink water “para gumaan pakiramdam.” Go to the nearest ER.
How to enjoy Christmas without risking your heart
Here’s the part you will love—practical, doable, life-saving tips:
- Follow the two-drink rule. For most adults, safe intake is: women—one drink/day; men—two drinks/day. Where one drink equals: one bottle of beer, one glass of wine, one jigger (shot) of hard liquor. More than these raises arrhythmia risk significantly. Never do tagay rounds—viral for TikTok, deadly for the heart.
- Taste everything, attack nothing. Filipino Christmas food is meant to be tasted—not conquered. Follow the one-plate strategy: Fill half the plate with vegetables or fruits (1/4 lean protein, 1/4 carbs). Add small portions of festive dishes: a thin slice of lechon, a sliver of queso de bola, a modest scoop of fruit salad. Enjoy everything mindfully.
- Stay hydrated. Your heart loves water, except if you have congestive heart failure. Alcohol dehydrates the body, which worsens arrhythmias. Use this rule: After every alcoholic drink, drink one full glass of water. Your heart will thank you. Your hangover will disappear. Your dignity will remain intact.
- Get enough sleep. Aim for seven to eight hours. Your immune system, hormones, and heart rhythm depend on it. If you’ll attend late gatherings, take a nap beforehand.
- Don’t skip medications. Many Filipinos forget their maintenance meds during Christmas travel. Blood pressure and blood sugar do not take vacations. Set alarms. Pack extras. Keep meds in your daily bag.
- Manage stress proactively. Holiday joy and holiday pressure coexist.
Protect your emotional heart: Say “no” to excessive social obligations; limit hosting if overwhelmed; budget realistically; avoid family conflict triggers; take quiet breaks in the middle of parties; and, pray and breathe intentionally. Stress is as harmful as cholesterol. - Stay active (even during parties). Something as simple as: a 20-minute brisk walk, dancing, going up and down stairs, walking around the mall, hotel or venue of the party…can dramatically lower Holiday Heart risk. After Noche Buena, encourage a family walk—a beautiful tradition for both bonding and blood sugar control.
- Know your numbers before Dec. 24. If possible, get these checked: blood pressure, fasting sugar, cholesterol (total, good, bad types), ECG (for high-risk patients).
A quick pre-holiday consult can catch silent dangers.
The faith dimension: A healthier holiday is a holier holiday
Holiday Heart Syndrome reminds us of a simple truth: Christmas is not about excess—it is about Emmanuel: God with us.
Moderation is not deprivation; it is reverence for the body God entrusted to us.
Communities like Project Grow Makati and Overflow Ortigas hold peaceful Sabbath worship gatherings that help many Filipinos center themselves during the noisy holiday rush—protecting both emotional and physical health. Check their Facebook pages.
A calm heart is a safer heart. A grateful heart is a stronger heart.
The best Christmas gift you can give your family? A healthy you
Your loved ones want your presence, not your palpitations or chest pains.
This holiday season: Eat joyfully, not excessively; drink wisely, not recklessly; rest peacefully, not anxiously; celebrate gratefully, not compulsively.
Take care of your heart—so you can keep giving it for many Christmases to come.
