Affecting around a billion people worldwide, high blood pressure—also known as hypertension—is among the most common medical disorders.1. Often referred to as the “silent killer,” it is the top risk factor for death worldwide. And frequently without any obvious symptoms, it can cause major consequences including heart disease and stroke.
The good news is that every morning you can start your day on the correct foot and help control your blood pressure. To help with better blood pressure control when you get up, keep reading for professionally supported advice.
Blood Pressure 101
Blood pressure gauges the force your blood pushes against artery walls. If left uncontrolled, this force can damage your kidneys, heart, blood vessels, and other organs when it becomes regularly high.
A blood pressure reading consists of two numbers: systolic—the top number—and diastolic—the bottom number. During heartbeats, systolic gauges the pressure; diastolic measures the pressure between beats.
Millimeters of mercury, or mm Hg, are the units used in measurement of blood pressure. Usually, normal blood pressure comes below 120/80 mm Hg. Anything over 130 mm Hg systolic or 80 mm Hg diastolic is considered high blood pressure, or hypertension.
5 Things to Do When You Wake Up for Better Blood Pressure
Fortunately, there are natural and successful strategies to drop blood pressure.
These six professional suggestions are what you should do upon waking to control high blood pressure.
1. Get Active
Among the best approaches to control high blood pressure is physical exercise. The American Heart Association and the American College of Cardiology advise first line of defense against raised blood pressure increasing physical exercise.
“Regular physical activity can lower blood pressure by 5 to 7 mm Hg,” notes Consumer Health Digest licensed dietitian and nutritionist Shelley Balls, M.D.A., RDN. Furthermore studies show that consistent intense physical activity can lower the death risk from heart disease by 31%. “Find several kinds of physical activities you enjoy so you look forward to be active every day. Try for 150 minutes a week, or 30 minutes most days of the week, advises Balls.
2. Have a well balanced breakfast.
The tone of your blood pressure all through the day might be set by breakfast. Author of 2-Day Diabetes Diet and registered dietitian Erin Palinski-Wade, CDCES, advises including a healthy breakfast high in fiber, potassium and magnesium to help stabilize blood sugar and improve general cardiovascular health.
Your morning meal would be great from foods such porridge, bananas, leafy greens, and nuts. Because of their heart-friendly beta-glucan fiber, oats especially have been demonstrated to help decrease blood pressure. Likewise, foods high in potassium—such as bananas, raisins and apricots—can assist your body manage sodium levels, therefore lessening the stress on your arteries.
3. Stay Hydrated
Dehydration has been linked in studies to constriction of blood arteries, which increases the pressure required to pump blood throughout the body. Downing a glass of water when you wake up can assist your circulatory system function more effectively and refresh your body after a night of sleep instead of grabbing for a cup of coffee.
“Dehydration can further insult blood pressure, so start the day with adequate hydration,” says Sarah Schlichter, M.P.H., RDN, owner of Bucket List Tummy and registered dietitian. In a 12-week research, participants who drank 550 milliliters of water—about two cups—on waking and before bed showed notable lower systolic blood pressure.
4. Learn relaxation strategies.
According to some studies, by calming the nervous system and lowering the synthesis of the stress hormone cortisol, relaxation techniques including meditation, mindfulness, and deep-breathing exercises may help relieve stress and improve blood pressure.
Palinski-Wade advises spending five minutes upon waking to integrate slow, deep-breathing exercises. “This can help activate the parasympathetic nervous system, so lowering stress and maybe blood pressure.”
5. See to It You Get Enough Sleep
Studies reveal that elevated blood pressure is far more likely among those who get inadequate quality sleep. “Sleep is a crucial component for blood pressure since it helps control hormones that regulate metabolism and stress,” Balls says. “Poor quality of sleep and six hours or less can raise your risk of high blood pressure.” Make sleep a top concern then, and try to get seven to nine hours every night.
