A healthy heart takes time to establish, but it all begins with consistent habits on a daily basis, starting with the habits we have established in the morning. The habits of the morning help influence blood pressure and stress hormones, as well as metabolism and circulation in the body. While these habits may seem basic and quite easy, implementing them on a regular basis can greatly decrease one’s cardiovascular risk.
One of the best parts of implementing these morning habits is that you do not need to purchase any special, expensive equipment or follow any complicated workout regimen; you simply need to make daily decisions.
- Get Up At A Consistent Time
Your blood pressure and heartbeat rhythms are determined by the consistency of your sleep-wake schedule. Studies have demonstrated that an inconsistent sleep-wake schedule results in increased risk of developing heart disease and suffering from stroke.
Many studies have shown that by waking up at the same time every day, your levels of cortisol become regulated; thus, you experience less morning stress on the heart, both psychologically and physiologically.
- Start Off With A Glass Of Water
Your body is in a dehydrated state when you wake up in the morning after sleeping for several hours. Drinking a glass of water as soon as you wake up in the morning improves circulation (and decreases how thick our blood is) through increased circulation and makes our hearts work more effectively.
Staying hydrated in the morning, specifically when we wake up, can also keep our heart rate levels from spiking unnecessarily due to the stress associated with being dehydrated.
- Natural Sunlight (in the morning)
Regulates Circadian, Sleep, Blood Pressure, and Cholesterol levels.
- Early exposure to the sun benefits your health by regulating your Sleep patterns for better quality sleep.
- Morning Light Exposure ( at least ) 5-10 minutes by the Window or Balcony.
4. Morning Activity (Slow Gentle Movement)
Get your Blood Movements going with a Slow, Gentle Move in the morning (Walking, Yoga, stretching). This helps circulate the Blood, and the Long-term Results of Low/Regular Activity will lower the Resting Heart Rate and improve your overall Cardiovascular Health.
Morning activity is recommended by Cardiologists because it is low-impact and activates your Cardiovascular system, which will not put you into a state of sudden excess strain.
5. Eat a Healthy Breakfast
- Eating/Skipping Breakfast (sugary carbs) is not beneficial to the Heart because it will raise Blood Sugar levels and stress the Heart.
- Eating a Healthy Breakfast with Fibre, Protein, and Healthy Fat provides Stable Energy and Stable Cholesterol levels.
Examples of Healthy Breakfasts: Oats with Nuts, Fruits, Eggs, and Whole Grains.
6. Use Deep Breathing/Mindfulness
- Stress is a Silent Killer of your Heart Health. 3 minutes of deep breathing or mindfulness in the morning can decrease Cortisol and lower Blood Pressure.
- Research suggests that practising deep breathing daily can Improve Heart Rate Variability. This is an indication that the Cardiovascular System is functioning at its best.
- Please remember to follow the Heart Path in order to improve your overall Heart Health.
7. Minimise Morning Screenings
Checking your email or news when you wake will raise your stress levels and cortisol, and therefore increase your blood pressure and heart rate. Having a calm morning protects your heart health from the harmful effects of stress.
Adding even 15-20 minutes before checking your email and news will give your body time to wake up naturally.
8. Plan your day to reduce stress
A rushed morning causes increased anxiety and strain on your heart. Taking time to plan your day gives you time to clear your mind of unnecessary thoughts, which allows you to better regulate your emotions. There is a strong correlation between lower levels of stress and lower risk for heart disease and heart attack.
FAQs
Q1: When do morning habits have the biggest impact on heart health?
Benefits, such as improved stress levels and increased blood flow, may occur within weeks after implementing these habits. Long-term heart protection from these habits occurs over time.
Q2: Are morning habits as important as exercise?
They work together; morning habits lay the foundation for making it easier and more sustainable to exercise and to make other healthy decisions.
Q3: How do these habits help people with pre-existing heart conditions?
While they do provide benefits to individuals with pre-existing heart conditions, it is important to complement the treatments and medicines you are receiving from your doctor.
Q4: Is waking up early to promote heart health?
It is not an absolute requirement, but maintaining a consistent sleep schedule is far more important than what time you rise.
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