Things people with high blood pressure should do when waking up

Physical activity

Physical activity is one of the effective ways to control high blood pressure. According to the American Heart Association, people who exercise regularly can reduce their risk of death from heart disease. You should choose a form of physical activity that is appropriate for your health condition, aiming to exercise 150 minutes per week or 30 minutes most days of the week. People with underlying medical conditions should consult their doctor before exercising.

Eat a balanced breakfast

People with high blood pressure should maintain a breakfast rich in fiber, potassium, and magnesium to stabilize blood sugar levels and support heart health. Foods like oats, bananas, green leafy vegetables, and nuts are healthy choices for breakfast. Oats contribute to lowering blood pressure due to beta-glucan fiber. Potassium-rich foods such as bananas, raisins, and apricots can balance sodium levels and reduce pressure on the arteries.

Brush your teeth and floss

Bacteria from a gum infection can travel to many places in the body through the bloodstream, damaging the arteries, heart, and brain, which can lead to high blood pressure. Poor oral health can also reduce the effectiveness of blood pressure medications. Therefore, each person should form the habit of properly taking care of their teeth.

Drinking water

Dehydration can cause blood vessels to constrict, increasing the pressure needed to pump blood throughout the body, increasing blood pressure. Instead of drinking a cup of coffee, you should maintain the habit of drinking a glass of water when you wake up to replace the amount of water lost to your body after a night of sleep. This habit also helps the circulatory system function effectively. Drink about 200 ml of water when waking up, maintain this habit for a long time to achieve optimal benefits.

Relax

Meditation, mindfulness, and deep breathing exercises contribute to reducing stress, improving blood pressure by calming the nervous system, reducing the production of the stress hormone cortisol. Every day, each person should spend 5-10 minutes waking up to practice slow and deep breathing to help relax the mind and improve cardiovascular health.

In addition to the above methods, patients should limit salt intake and avoid eating instant noodles, salty potato chips and other packaged snacks. People who store a lot of fat in the abdomen, buttocks and thighs are at risk of high blood pressure. Reduce blood pressure by eating more whole grains, fruits, vegetables, and low-fat dairy.