Adopting a healthy lifestyle is essential to better control your high blood pressure. To achieve this, five simple habits can be implemented first thing in the morning. This advice comes from the recommendations of two American dieticians, relayed by the media Eating Well.
Drink a glass of water as soon as you wake up
“After an overnight fast, rehydrating your body can help maintain good blood volume and healthy circulation” explains Erin Palinski-Wade, registered dietitian. “Adequate hydration allows your blood vessels to function optimally and helps prevent blood pressure spikes.”
An observation approved by his colleague, Trista Best.
“Hydration is essential to ensure good blood flow through your arteries. It maintains blood volume, which is essential for stable blood pressure”. So get into the habit of starting your day with a large glass of water.
Take a brisk walk
The second morning habit that is beneficial for your blood pressure is going out for a walk. This simple physical activity “helps strengthen the heart muscle and improve its efficiency, which can improve your cardiovascular fitness and help reduce your resting blood pressure“, explains Erin Palinski-Wade.
Manage your stress
Stress can be negative for your health. Learning to manage it can therefore be a useful strategy for controlling your blood pressure. “Spending five to ten minutes doing deep breathing exercises or meditation can reduce stress and your cortisol levels.” advises Trista Best. “These types of practices, such as deep breathing or meditation, activate the parasympathetic nervous system, promoting relaxation and reducing stress hormones like cortisol.” confirms Erin Palinski-Wade.
Eat a heart-healthy breakfast
Make a habit of eating a healthy breakfast in the morning to help your blood pressure stabilize. “A balanced breakfast, rich in fiber, potassium and magnesium, promotes cardiovascular health” recommends Erin Palinski-Wade. She recommends eating, for example, a slice of avocado toast on whole grain bread for breakfast.
And above all, limit processed and packaged foods, which are often high in sodium. Because “Excess sodium can cause water retention and increase blood pressure” warns the expert.
On the contrary, she recommends consuming foods containing potassium, to counter the harmful effects of sodium. Bananas, raisins, prunes and dried apricots are good sources of this mineral. To be consumed in the morning, alone or accompanied by a dairy product.
Avoid caffeine as soon as you wake up
Drinking a cup of coffee first thing in the morning can spike your cortisol levels. Which may increase your blood pressure. “Hydrate first and wait 30 to 60 minutes after waking up to drink your morning coffee. recommends Trista Best. “And if you can’t start your day without the taste of coffee, grab a cup of decaf to get you through it.”