High Blood Disease? These 5 Things Can Be Done Every Morning To Help Lower Blood Pressure

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JAKARTA - For most people, hypertension or high blood pressure is not accompanied by symptoms. The only way to find out is to make measurements with a blood pressure device. But over time, uncontrolled high blood pressure can damage various parts of your body, including arteries, heart, brain, kidneys, eyes, and more, according to the Mayo Clinic.

Fortunately, lifestyle changes can be done to help lower blood pressure naturally.

"Trying this change in the morning, when blood pressure starts to rise, even before you wake up is a good time to get started," said John cap, MD, a sports heartmat at McGovern Medical School at UTHEalth in Houston, as reported by Livestrong, Wednesday, January 17.

The morning is also a time when heart disease events such as strokes or heart attacks are more likely to occur, Dr. Ornamentals added. Sometimes, this heart problem is partly caused by an increase in blood pressure in the morning.

Let's learn the best morning habits to lower blood pressure, whether you have been diagnosed with hypertension or just want to maintain heart health.

A cup of coffee in the morning can actually cause a high blood pressure level that is not healthy. Especially if you consume too much. Caffeine is a stimulant, which can increase enthusiasm but can also increase blood pressure.

Although the exact reason why this is happening is still debated, some experts believe that caffeine can block hormones that help widen arteries. Others argue that caffeine helps the adrenaline gland release more adrenaline, according to the Mayo Clinic.

Two to four cups of coffee (approximately 200 to 300 milligrams of caffeine) will usually increase blood pressure by about 8 mm Hg of systolic (namely the upper figure) and 6 mm of Hg of diastolic (namely the lower figure), Dr.

This spike usually doesn't last long. Usually it will disappear in about four hours, "continued Dr. Badminton.

However, to help keep the morning blood pressure stable, start the day with a cup of caffeineless coffee, he said. And if you still need caffeine, postpone it until noon and only consume one cup.

Have you had a habit of skipping breakfast? Spending meal time can actually have a big impact on your blood pressure. In fact, not breakfast is associated with hypertension in adults, according to the March 2022 meta-analytics in the International Journal of Hypertension.

It's not just the time to eat, but the what' you eat is equally important. For example, low-fat yogurt parfait with nuts and fruits is a good and balanced breakfast but can increase blood pressure for several reasons, says Dr.

One of them, nuts rich in omega-3, or healthy fat. Only one cup of nuts (such as walnuts, almonds, or hazelnuts) is associated with a decrease in systolic blood pressure of up to 8 mm Hg, Dr. Howls. Plus, fruits such as kiwi, bananas and oranges are also associated with a decrease in blood pressure, he said.

In addition, fruits and nuts are usually an important part of the DASH diet and Mediterranean diet. Both are rich in plant-based nutrients and can help lower blood pressure significantly, according to a paper in August 2020 at Kardiologia Polska.

From donuts to pastries and fragrances, everyone's favorite breakfast menu contains additional sugar. And too much sugar can affect blood pressure.

'Consumption of sugar, especially high-fructose cornfertoserups, can affect pathways in the body related to the hormone aldosteron and endotheline peptides. Both help regulate blood pressure,' says Dr.

"In addition, high sugar levels are associated with atherosclerosis (construction of plaque in the arteries), which will cause the arteries to become stiffer and, in the end, increase blood pressure", said Dr.

To prevent this, limit the additional amount of sugar you eat and drink every day. Be careful when eating foods such as snack bars, yogurt, and cereals, which often contain additional sweeteners. As a reference, any food with a daily value (DV) of 20 percent (or higher) sugar is considered a high- sugar food, according to Harvard TH. Chan Public Health School.

Although exercise will make the heart pumped and increase blood pressure for a while. Exercise in the morning is a great way to lower overall healthy blood pressure.

Medium-intensity aerobic exercises for two and a half hours (or high-intensity aerobic exercises for 75 minutes) and/or strength exercises for 90 to 150 minutes each week can lower blood pressure by 5 mm Hg, said Dr.

Meditation can relax your body, especially early in the day it can have a positive impact on blood pressure levels according to Harvard Health Publishing.

In fact, people with mild hypertension who practice mindfulness-based meditation are found to experience a decrease in systolic and diastolic blood pressure in research, according to the University of Maryland Medical System.

One of the reasons why meditation works in this way? Because the body is asked to produce more nitric oxides, which helps widen blood vessels. So lower blood pressure, according to Harvard Health Publishing.