Blood pressure naturally fluctuates with the body's circadian rhythm, typically rising in the morning as the body transitions from rest to activity. Experts suggest that adopting certain simple habits after waking can contribute to blood pressure control and long-term cardiovascular health.

Maintain a consistent wake-up time

According to Eatingwell, maintaining a regular sleep schedule is a beneficial habit for individuals seeking to control blood pressure. Adults should aim for 7-9 hours of sleep each night and strive to wake up at the same time daily. This practice supports the body's natural circadian rhythm and enhances sleep quality, a factor closely linked to cardiovascular health.

Take a few minutes to relax and breathe deeply

Deep breathing exercises can activate the parasympathetic nervous system, which helps the body relax and recover from stress. This can temporarily lower heart rate and blood pressure.

Individuals with high blood pressure can dedicate a few minutes each morning to slow breathing exercises, meditation, or mindfulness. These activities not only reduce stress but also foster a more positive mindset for the entire day.

Gentle morning walks can help improve blood circulation and support blood pressure control. Photo: Bao Bao

Limit phone use immediately after waking

Many people habitually read news, browse social media, or respond to messages right after waking up. According to Everyday Health, processing excessive information early in the day can increase mental stress, especially when the content involves work, negative news, or online debates.

Prolonged stress can cause the body to release more stress hormones, impacting blood pressure. Instead of checking phones immediately, individuals can spend a few minutes stretching, opening curtains to welcome natural light, or preparing breakfast for a more relaxed start to the day.

Eat a full breakfast with potassium-rich foods

Eating a breakfast rich in fiber and protein can benefit cardiovascular health. Fiber helps manage cholesterol, while protein stabilizes blood sugar and promotes satiety.

Potassium plays a crucial role in balancing sodium and supporting blood vessel dilation. Bananas, kiwi, avocados, Greek yogurt, cantaloupe, and various other fruits and vegetables are potassium-rich foods that can be incorporated into breakfast.

Drink water

After many hours of sleep, the body typically loses a certain amount of water through respiration and metabolism. According to Health, drinking water after waking helps replenish lost fluids during sleep and contributes to maintaining normal physiological functions.

While drinking water may not directly lower blood pressure, staying adequately hydrated is part of a healthy lifestyle that benefits cardiovascular health. Experts recommend prioritizing plain water over sugary drinks in the morning.

Exercise and enjoy morning sunlight

According to Everyday Health, spending time outdoors early in the day offers numerous cardiovascular benefits. Morning sunlight helps regulate the body's biological clock, while natural surroundings can reduce stress and improve mood.

Cardiologists on Eatingwell also note that dedicating 20-30 minutes to morning exercise, such as brisk walking, cycling, or light workouts, can improve blood circulation and help control blood pressure. Experts emphasize that consistency is more important than exercise intensity. Therefore, individuals should choose an exercise form suitable for their physical condition to maintain it long-term.

Bao Bao (Synthesized)