High blood pressure is a common chronic disease that not only affects people's daily lives, but can also lead to serious health problems such as heart disease and stroke. However, with some simple lifestyle adjustments, we can effectively control blood pressure and maintain health, such as 5 things you can do in the morning to help keep your blood pressure in a stable state.
Why wake up in the morning
Prone to high blood pressure
High blood pressure when you wake up in the morning is a phenomenon known in medicine as the "morning peak phenomenon". This is mainly due to the biological rhythm of the human body.
At night, the body's metabolism slows down, heart rate and blood pressure also decrease, and blood vessels constrict. After waking up in the morning, due to the activation of the sympathetic nervous system, the heart rate increases and the blood pressure increases.
In addition, after waking up in the morning, due to the change from lying flat to standing, gravity causes the blood to concentrate more in the lower limbs, and in order to ensure the blood supply to the brain and heart, the heart increases contractility, blood vessels constrict, and thus blood pressure increases.
For patients with high blood pressure, the morning peak phenomenon is more pronounced because the blood vessel walls have become stiffer and the ability of blood vessels to regulate has decreased.
Do 5 things to do in the morning
Helps keep blood pressure stable and healthier
Hot water
After waking up in the morning, the body is slightly dehydrated and the blood is more viscous. Drinking a glass of warm water helps to thin the blood, promotes blood circulation, and has a positive effect on lowering blood pressure.
Healthy breakfast
Breakfast should contain whole grains, protein, healthy fats, and fresh fruit. Avoid foods high in salt, fat, and sugar, which may be detrimental to blood pressure control.
Moderate morning exercise
Morning exercise helps improve cardiorespiratory fitness and blood circulation. Choosing an exercise that works for you, such as walking, jogging, or yoga, can be effective in controlling blood pressure.
Take a deep breath and meditate
Stress is a major cause of high blood pressure. By taking deep breaths and meditating, you can relax your body and mind and reduce stress, which can help lower your blood pressure.
Monitor blood pressure
Regular monitoring of blood pressure is essential for people with high blood pressure. Using a home blood pressure monitor, blood pressure is measured and recorded every morning so that treatment can be adjusted in time.
There are 6 things that people with high blood pressure need to pay attention to in the morning
1. Get up slowly to avoid blood pressure fluctuations caused by rapid standup.
2. Keep your emotions stable and avoid rising blood pressure caused by agitation.
3. Avoid straining to defecate and reduce the rise in blood pressure caused by increased abdominal pressure.
4. Eat lightly, reduce salt and oil intake, and avoid spicy and alcoholic beverages.
5. Keep warm and avoid blood pressure fluctuations caused by temperature differences.
6. According to the doctor's instructions, the time and dose of antihypertensive drugs may need to be adjusted.