Stroke isn’t just a concern for the elderly anymore—it’s affecting more young people each year. While genetics and underlying health conditions play a role, certain habits, especially in the morning, can significantly increase the risk of a stroke.
According to Dr. Nguyen Xuan Quang from the Military Medical Academy, there are four common morning habits that many people overlook, but they could have serious consequences. Let’s break them down and understand why they’re risky.
1. Jumping Out of Bed Too Quickly
Do you spring out of bed the moment your alarm goes off? If so, you might want to reconsider this habit.
When we sleep, our parasympathetic nervous system slows down our heart rate, relaxes our body, and lowers our blood pressure. Upon waking up, if we jump out of bed too quickly, the sympathetic nervous system is suddenly activated, causing a rapid increase in heart rate and blood pressure.
This sudden change can cause fragile blood vessels in the brain to rupture, potentially leading to a hemorrhagic stroke.
What to Do Instead:
- After waking up, lie still for 1-2 minutes.
- Gently massage your face, eyes, neck, and head to gradually wake up your body.
- Sit up slowly before finally standing.
This small adjustment can make a significant difference in protecting your cardiovascular health.
2. Drinking Diluted Salt Water First Thing in the Morning
Many people believe drinking diluted salt water in the morning helps cleanse their mouth, strengthen their teeth, and improve digestion. However, this habit might do more harm than good.
Excessive salt intake has long been linked to high blood pressure, kidney damage, and an increased risk of stroke. Drinking salt water on an empty stomach can also irritate the stomach lining, potentially causing ulcers and inflammation over time.
What to Do Instead:
- Drink plain, room-temperature water instead of salt water.
- Avoid salty foods and beverages, especially on an empty stomach.
A glass of clean, warm water is a much safer and healthier choice to kickstart your day.
3. Exercising Too Early in the Morning
Exercise is undoubtedly good for your health, but timing matters. Working out at dawn, especially before the sun rises, can expose your body to cold temperatures. This can cause blood vessels to constrict, increasing the risk of heart attacks, cardiovascular issues, and even stroke.
For individuals with underlying heart or vascular conditions, early morning exercise can be especially dangerous. Additionally, working out too early can lead to sleep deprivation, reducing your body’s ability to recover and function optimally.
What to Do Instead:
- Wait until after sunrise when the temperature has warmed up slightly.
- Start with gentle stretching exercises indoors before heading outside.
- Make sure you’re well-rested before engaging in intense physical activity.
4. Drinking Too Much Water Immediately After Waking Up
Hydrating in the morning is essential, but overdoing it can strain your cardiovascular system.
When you drink a large volume of water in one go, it increases the workload on your heart. For people with pre-existing cardiovascular conditions, this can lead to shortness of breath, rapid heartbeats, or in extreme cases, a stroke.
What to Do Instead:
- Drink water in small sips rather than chugging it all at once.
- Stick to around 200-300ml (about one glass) of water after waking up.
- Don’t wait until you’re extremely thirsty to drink water—stay consistently hydrated throughout the day.
Takeaway: Small Changes, Big Impact
These four morning habits might seem harmless, but they can have significant health consequences if left unchecked. Whether it’s how you get out of bed, what you drink, or when you exercise, being mindful of these small routines can make a world of difference in reducing your risk of stroke.
Quick Recap:
- Avoid jumping out of bed too quickly. Take your time to wake up gradually.
- Skip the salt water. Choose warm, plain water instead.
- Don’t exercise too early in cold temperatures. Wait until the sun is up.
- Don’t overhydrate immediately. Drink water in moderate amounts.
Your health is influenced by your habits—so start your day right, and your body will thank you.
If you found this information helpful, share it with your loved ones. Awareness can save lives!
