4 Things People with High Blood Pressure Should Avoid in the Morning

Why Is Blood Pressure Higher in the Morning?

Many people with high blood pressure have noticed that their blood pressure is highest in the morning when they first wake up. After a little activity, it tends to drop. Why is this the case?

In fact, blood pressure fluctuates throughout the day, following a clear circadian rhythm. For most people, blood pressure tends to drop during the night while they are asleep and rises quickly just before waking in the morning. Generally, the first peak of the day occurs between 6:00 and 10:00 AM, with a second peak between 4:00 and 8:00 PM, and the lowest point is typically between 12:00 and 4:00 AM.

Additionally, people who take short- or medium-acting antihypertensive medications, those who are on insufficient doses or combined medications, or individuals with poor sleep, staying up late, or sleep apnea syndrome, tend to have higher blood pressure in the morning.

It is recommended to measure morning blood pressure within one hour of waking up, after urinating, while sitting and resting. Measure twice and take the average. If blood pressure is consistently over 135/85 mmHg for five consecutive days, it can be considered morning hypertension.

Morning hypertension can significantly affect the heart, the blood clotting state of the circulatory system, and damage to the brain, blood vessels, and kidneys.

Additionally, it increases the risk of myocardial oxygen consumption, myocardial hypertrophy, platelet aggregation, asymptomatic arteriosclerosis, and ischemic stroke.

Studies show that the peak occurrence of sudden death, heart attacks, and strokes is within the 4–6 hours after waking. The incidence of ischemic stroke (cerebral infarction) in the morning is four times higher than at other times of the day, and the risk of cardiovascular death between 7:00 and 9:00 AM is 70% higher than at other times.

Therefore, individuals with morning hypertension should closely monitor their blood pressure changes.

 

Four Things Hypertension Patients Should Avoid Doing in the Morning

Typically, blood pressure naturally fluctuates by about 10% to 20% during the day, which is normal. However, when blood pressure fluctuations are excessive, they can pose a risk to health. Given that blood pressure is naturally higher in the morning, it is essential to control it properly. People with high blood pressure should avoid the following activities to prevent a sudden spike:

1. Don’t Rush to Get Out of Bed

In the morning, the sympathetic nervous system is excited, causing blood pressure to rise rapidly. If you jump out of bed too quickly, it may cause a further increase in blood pressure, potentially triggering issues such as brain blood vessel rupture. It is recommended that high blood pressure patients take a few minutes to gently move their bodies in bed after waking up and wait about five minutes before slowly getting up.

2. Don’t Exercise Too Early

Many hypertension patients mistakenly believe that exercising early in the morning is more effective. This is a common misconception! Elderly people, in particular, should avoid exercising before dawn. Early morning exercise can increase the risk of cardiovascular accidents, especially in hypertensive individuals. The best time for exercise is generally between 4:00 PM and 6:00 PM.

3. Don’t Strain While Defecating

Many elderly people suffer from constipation and may strain during bowel movements. This can be dangerous. Straining increases abdominal pressure, which can elevate blood pressure. In older adults, this can further raise blood pressure and potentially lead to complications such as rupturing arterial plaques, triggering blood clots, or even causing strokes or heart attacks.

4. Don’t Get Emotionally Agitated

Strong emotions such as anger, sadness, or fear can suddenly excite the sympathetic nervous system, leading to a rapid increase in blood pressure and heart rate. This can easily trigger accidents like brain hemorrhages.

 

Four Foods Hypertension Patients Should Avoid to Prevent Heart and Brain Problems

Hypertension is a condition where blood pressure remains high over a prolonged period, which can lead to coronary heart disease, angina, and other cardiovascular diseases. In addition to medication, controlling blood pressure through diet is crucial. The following foods should be limited:

1. High-Salt Foods

Excessive salt intake leads to an increase in sodium levels in the body, causing blood vessels to constrict and increasing resistance to blood flow, which in turn raises blood pressure. People with hypertension are particularly sensitive to salt, and eating too much sodium can lead to water retention, increasing blood volume and further elevating blood pressure.

2. High-Fat Foods

Foods high in fat increase levels of low-density lipoprotein (LDL) cholesterol, which can build up on the walls of arteries. This is directly linked to the development of hypertension and cardiovascular diseases. Excessive fat intake can also disrupt metabolism and make blood pressure more difficult to control.

3. High-Sugar Foods

Excessive sugar intake is converted into fat and stored in the body, leading to obesity, which is one of the primary risk factors for hypertension. Additionally, high sugar intake stimulates insulin secretion, causing the liver to produce triglycerides, which increases blood viscosity and further raises blood pressure.

4. Alcohol

Alcoholic beverages, including beer, wine, and spirits, have a progressively stronger impact on blood pressure. Hypertension patients are generally advised to avoid alcohol. If consumption is necessary, men should limit their intake to no more than 25 grams of alcohol per day, while women should not exceed 15 grams per day.

Hypertension is a dangerous condition that requires attention. Patients should actively manage their medication, maintain a healthy lifestyle, and monitor blood pressure regularly. Any unusual fluctuations should be promptly addressed with a healthcare professional to prevent emergencies.