The cardiovascular system is most active and vulnerable in the early morning. Adopting unhealthy habits immediately after waking can place significant stress on your heart.
Doctor Sanjay Bhojraj, a US cardiologist with over 20 years of clinical experience, notes that the circulatory system is under strain and particularly sensitive in the morning.
A CNBC report indicates that during the first few hours after waking, human cortisol levels and blood pressure naturally rise, while heart rate variability (HRV) decreases.
As the body transitions from rest to activity, this period also sees a higher incidence of cardiovascular events.
For these reasons, Doctor Bhojraj outlined five practices he strictly avoids before 9 AM to safeguard his heart:
Avoid sugary coffee
Doctor Bhojraj observes that many begin their day with a sugary latte or other flavored coffees. A single sugary coffee can introduce 30-50 g of sugar before breakfast, potentially causing blood sugar to spike and stimulating the pancreas to release a large amount of insulin.
This process burdens the body metabolically and prevents lasting satiety, leading to quick hunger.
Do not eat sweets for breakfast
Convenient breakfast options like croissants, muffins, or donuts often combine refined carbohydrates and saturated fats. Doctor Bhojraj notes these foods typically lack the fiber and protein essential for stable blood sugar. They can cause rapid blood sugar spikes followed by sudden drops, creating significant fluctuations detrimental to cardiovascular health.
Limit processed meats
Bacon, ham, and sausages, though popular breakfast items, are on Doctor Bhojraj's list of foods to avoid regularly. He explains that these processed meats often contain high levels of sodium and saturated fats; some also include preservatives like nitrates. Consistent high consumption can increase the risk of cardiovascular diseases.
He added that occasional consumption is not a major issue; the concern lies in daily habits.
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Bacon, ham, and sausages are popular breakfast items but are on Doctor Bhojraj's list of foods to avoid regularly. Photo: Bao Bao
Avoid energy drinks
Energy drinks are among the items Doctor Bhojraj strongly advises against. He explains that these beverages often contain large amounts of caffeine, sugar, and stimulants, which can easily burden the cardiovascular system. This can lead to a rapid heartbeat, increased blood pressure, and a higher risk of arrhythmia.
Consuming highly stimulating drinks immediately after waking, when the body is gradually activating, risks placing even greater pressure on the heart.
Avoid high stress on an empty stomach
Doctor Bhojraj notes that properly planned intermittent fasting, with adequate hydration and moderate exercise, poses no serious health issues. However, many people do not fast scientifically. Instead, they drink coffee on an empty stomach, rush work, take medication without eating, and then rely on adrenaline for extended periods to maintain alertness.
In the morning, the nervous system is prone to over-excitement, and blood sugar levels can fluctuate wildly.
Doctor Bhojraj emphasizes that as people age, the body's ability to regulate blood sugar, blood pressure, and hormone fluctuations diminishes. Therefore, establishing a healthy morning routine becomes crucial.
He advises hydrating first after waking, consuming appropriate nutrients, and allowing a buffer period for the body to gradually adapt to an active state. This approach reduces the burden on the cardiovascular system and promotes more stable health.
By My Y (Source: Yahoo TW)
