High blood pressure (hypertension) is one of the most common medical conditions affecting more than 1 billion people worldwide. It is often called the “silent killer” as it’s the number one risk factor for mortality. High blood pressure can also contribute to other severe complications like heart disease and stroke, accompanied without any noticeable symptoms.
Hypertension

Moreover, waking up with high blood pressure is linked to an increased risk of heart attack and stroke, making it essential to manage the situation effectively. Fret not, there are simple steps you can follow each morning to regulate your blood pressure and kick-start your day in the right mode.

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Read this article to unravel expert-backed simple tips to follow for better blood pressure control.

Six Practical Steps You Can Take

Relax and Practice Deep Breathing

The first step is to stay calm, as stress can further raise your blood pressure. Practice deep breathing exercises:

  • Slowly Inhale deeply via the nose for 3-4 seconds
  • Hold your breath for 4 seconds
  • Exhale slowly via mouth for 5- 6 seconds
  • Repeat this for 5-10 minutes to relax your body and mind, which may help reduce your blood pressure

Also Read: Exercising With High Blood Pressure: What To Do And Avoid, Benefits, And Side Effects

Monitor Blood Pressure

Use a blood pressure monitor at home to measure your levels. Record the readings, including the time and date, to monitor patterns. If your systolic pressure is consistently above 180 mmHg or the diastolic pressure is over 120 mmHg, then seek immediate medical help, as this could indicate a hypertensive crisis.

Drink Water

Dehydration is one of the contributing factors to elevated blood pressure. Start your day by drinking a glass of water to rehydrate your system Avoid caffeinated beverages such as coffee or tea until your blood pressure normalizes, as they may spike your levels briefly.

Restrict Salty Foods

Go for a low-sodium breakfast and snacks, as foods high in salt can worsen hypertension. Instead, choose foods rich in potassium like bananas, oranges, or spinach, which help balance sodium levels and maintain blood pressure.

Involve In Light Activity

A slow morning walk or light stretching can help improve circulation and lower your blood pressure. Avoid strenuous physical activity until your blood pressure levels stabilize, as vigorous exercise might further elevate blood pressure temporarily.

Dental Care

Several pieces of evidence have proven that taking care of your dental health can help control high blood pressure. Studies have shown that a link between severe gum disease and high blood pressure

Poor oral hygiene can also make blood pressure medication less effective. So, it is essential to follow a proper dental care routine when you wake up and before going to bed.

Additional Measures To Follow

Take your antihypertensive medications as directed by your healthcare provider. Morning doses are usually recommended to fight early spikes in blood pressure.

Lifestyle management includes reducing sodium intake, maintaining a healthy weight, managing stress, and avoiding smoking or excessive alcohol consumption can help keep blood pressure under control in the long run.

Also Read: 5 Astonishing Supplements That Help To Regulate Hypertension - Infographic

When to Seek Medical Attention?

If your blood pressure remains high despite following these measures or is accompanied by symptoms like chest pain, severe headache, or shortness of breath, seek immediate medical care.

By adopting these simple steps, you can effectively manage morning hypertension and reduce the risks associated with high blood pressure.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

References:

Management of morning hypertension: a consensus statement of an Asian expert panel

Ji‐Guang Wang 1,, Kazuomi Kario 2, Chen‐Huan Chen 3, Jeong‐Bae Park 4, Satoshi Hoshide 2, Yong Huo 5, Hae‐Young Lee 6, Yan Li 1, Masaki Mogi 7, Masanori Munakata 8, Sungha Park 9, Dingliang Zhu 1

https://pmc.ncbi.nlm.nih.gov/articles/PMC8030813/

https://www.ahajournals.org/doi/10.1161/hypertensionaha.109.148908