If you have high blood pressure, how you start your day is important. These expert-approved strategies can help you keep your numbers in check.

Reviewed by dietitian Karen Ansel, MS, RDN

High blood pressure (also known as hypertension) is one of the most common health problems and affects many people. one billion people globally. It is often referred to as the “silent killer” because it is the number one risk factor for death worldwide. And it can lead to serious complications such as heart disease and stroke, often without any obvious symptoms.

The good news is that there are steps you can take every morning to help you control your blood pressure and start your day off healthy. Read on to discover expert-backed things to do when you wake up for better blood pressure management.

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Blood Pressure 101

Blood pressure measures the force with which your blood pushes against the walls of your arteries. When this force builds up constantly, it can damage your blood vessels, heart, kidneys, and other parts of your body if left unchecked.

There are two numbers in a blood pressure measurement: systolic (top number) and diastolic (bottom number). Systolic measures the pressure during heartbeats, while diastolic measures the pressure between beats.

Blood pressure is measured in units called millimeters of mercury or mm Hg. Normal blood pressure is typically below 120/80 mm Hg. High blood pressure, or hypertension, is defined as anything above 130 mm Hg systolic or 80 mm Hg diastolic.

Relating to: You Just Found Out You Have High Blood Pressure – Here Are 4 Things Doctors Recommend You Do First

6 Things to Do When You Wake Up for Better Blood Pressure

fortunately there is Natural and effective ways to lower blood pressure. Here are six expert tips you can do when you wake up to manage high blood pressure.

1. Take Action

Physical activity is one of the most effective ways to manage high blood pressure. The American Heart Association and the American College of Cardiology recommend increasing physical activity as the first line of defense against high blood pressure.

“Regular physical activity can lower blood pressure by 5 to 7 mm Hg,” he says Shelley Balls, MDA, RDN, LDNa registered dietitian and nutritionist Consumer Health Digest. Research reveals that regular intense physical activity can reduce the risk of dying from heart disease by 31%. “Find different types of physical activity that you enjoy so that you look forward to being active every day. Aim for 150 minutes a week, or 30 minutes most days of the week,” says Balls.

Relating to: What Happens to Your Body When You Exercise for 30 Minutes Every Day?

2. Eat a Balanced Breakfast

Your breakfast can set the tone for your blood pressure throughout the day. Erin Palinski-Wade, RD, CDCESa registered dietitian and author 2 Day Diabetes Dietrecommends including a balanced breakfast rich in fibre, potassium and magnesium to help balance blood sugar and support overall cardiovascular health.

Foods like oatmeal, bananas, leafy greens, and nuts are great options for your morning meal. Oats, in particular, have been shown to help lower blood pressure due to their heart-healthy beta-glucan fiber. Similarly, potassium-rich foods such as bananas, raisins and apricots can also help balance. sodium It reduces the tension in your arteries by increasing the levels in your body.

3. Drink

Research shows that dehydration can cause your blood vessels to narrow, increasing the pressure needed to pump blood throughout your body. Drinking a glass of water when you wake up instead of a cup of coffee can help your body rehydrate after a night’s sleep and help your circulatory system work more efficiently.

“Dehydration can make blood pressure worse, so start the day with adequate fluid intake,” he advises. Sarah Schlichter, MPH, RDNis a registered dietitian and owner of Bucket List Tummy. One small study found that people who drank 550 milliliters of water (about two glasses) after waking up and before bed for 12 weeks experienced significant decreases in systolic blood pressure.

4. Practice Relaxation Techniques

Some research suggests relaxation techniques such as: meditationMindfulness and deep breathing exercises can help reduce stress and improve blood pressure by calming the nervous system and reducing production of the stress hormone cortisol.

“When you wake up, spend five minutes doing slow, deep breathing exercises,” says Palinski-Wade. “This may help activate the parasympathetic nervous system, reduce stress and potentially lower blood pressure.”

5. Make Sure You Get Enough Sleep

Research shows that lack of quality sleep is a significant risk factor for high blood pressure. “Sleep is an important factor for blood pressure because it helps regulate hormones that control stress and metabolism,” explains Balls. “Not getting enough sleep (six hours or less) and poor sleep quality can increase the risk of high blood pressure.” So make sleep a priority and aim for seven to nine hours of sleep each night.

6. Brush and Floss

Interestingly, taking care of your oral health can help you manage high blood pressure. Several studies have found an association between severe gum disease (aka periodontal disease) and high blood pressure.

Poor oral health can also make your blood pressure medications less effective, says Palinski-Wade. So scrub and dental floss when you wake up and before going to bed.

In conclusion

How you start your day can significantly affect your blood pressure. The good news is that there are things you can do to help manage high blood pressure when you wake up, such as physical activity, eating a balanced breakfast, drinking water, practicing relaxation techniques, getting enough sleep, and taking care of your oral health. Incorporating these healthy habits into your morning routine is a surefire way to improve cardiovascular health. As always, talk to your healthcare provider if you have any questions or concerns about your blood pressure.