Try Meditation Or Yoga
Mindfulness and meditation, including transcendental meditation, have long been used and studied as methods to reduce stress.
Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.
A 2013 review on yoga and blood pressure found an average blood pressure decrease of 3.62 mm Hg diastolic and 4.17 mm Hg systolic when compared with those who didnt exercise.
Studies of yoga practices that included breath control, postures, and meditation were nearly twice as effective as yoga practices that didnt include all three of these elements .
What Are The Options For Dealing With Morning Hypertension
The impacts of antihypertensive drugs do not endure for 24 hours, therefore morning hypertension is common. As a result, your doctor may recommend morning hypertension-targeting antihypertensive drugs in addition to your current hypertension treatment.
Self-monitoring of early in the morning blood pressure at home should be done before this extra medication is recommended. Your doctor will change your meds once youve been diagnosed with morning hypertension to prevent the morning BP spike.
Medications To Even Out Peaks
There are longacting blood pressure medications that may help even out peaks as can timing doses of your current medication, Dr. Virani explains. It may be as simple as taking your medications before bed rather than in the morning. Some blood pressure pills arent effective for a full 24 hours, so you may need to split doses.
Never make any changes to which blood pressure medication you take, how you take it, or when you take it without first discussing it with your doctor, he cautions.
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When Is The Best Time To Measure Blood Pressure
If you are concerned about or have been diagnosed with high blood pressure, you should measure your blood pressure at several different times of day to identify patterns.
If your blood pressure tends to be higher in the morning, you should talk to your doctor, because this is abnormal.
Abnormal blood pressure patterns can indicate certain causes of hypertension or other cardiovascular risk factors.
Abnormal blood pressure patterns can be detected by taking blood pressure readings at different times of the day, including:
- First thing in the morning
- Before lunch
- Before dinner
- Before bed
Keep in mind that exercise, caffeine, and stress can lead to short-term increases in blood pressure.
When you take a reading, try to be as calm and still as possible, with your arms and legs uncrossed.
Avoid checking your blood pressure immediately after exercise or if you have just experienced a very stressful event.
Blood Pressure And Time Of Day
Blood pressure numbers tend to have a natural rhythm, rising and falling throughout the day, and some people with hypertension, also known as high blood pressure, may be prone to morning peaks.
So-called morning hypertension may be particularly dangerous because strokes and heart attacks, which can be consequences of raised blood pressure, are also more likely to occur during the morning hours, according to a 2018 consensus statement on morning blood pressure in the Journal of Clinical Hypertension.
A major risk factor for heart attack and stroke, high blood pressure occurs when the force of blood flowing through your blood vessels is too high for too long.
Systolic blood pressure is the upper number in a blood pressure measurement. It refers to the amount of pressure your blood is exerting against your artery walls when your heart is besting. The lower number, diastolic pressure, refers to how much pressure your blood is exerting against your artery walls when your heart is at rest. A blood pressure of less than 120/80 mm Hg is considered normal.
High blood pressure is greater than 130/80 mm Hg, according to the American Heart Association . Morning hypertension is a blood pressure reading of 135/85 mm Hg or higher that occurs between 6 a.m. and 10 a.m. regardless of your readings throughout the rest of the day.
Heres what you need to know about morning hypertension and how to keep healthy blood pressure all day long.
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What Is The Cause
When we first wake up, blood pressure rises because of the normal circadian rhythm of the body. This is a twenty-four hour cycle which affects our patterns of sleeping and waking. The body releases hormones in the morning, such as noradrenaline and adrenaline. These are what gives you a boost of energy, and they can also raise your blood pressure. The increase of your blood pressure in the morning can usually be seen between six and noon. If it goes too high, this can create effects that are harmful.
Adding A Few Minutes Of Walking Throughout The Day Also Helps Trial Shows
Exercising in the morning lowers blood pressure for a good portion of the day among older adults who are obese or overweight, especially women, a randomized crossover study found.
Compared with uninterrupted sitting among sedentary individuals, half an hour of moderate-intensity walking in the morning reduced the average 8-hour blood pressure by 3.4/0.8 mm Hg.
For the exercise and breaks condition, the 8-hour average systolic and diastolic went up to a 5.1 and 1.1-mm Hg decline, respectively, reported Michael Wheeler, BSc, of Baker Heart Institute in Australia, and colleagues in Hypertension.
Adding 3 minute light walking breaks every half hour after the morning walk further reduced systolic blood pressure by 1.7 mm Hg , which was driven by an average 3.2 mm Hg reduction among women.
The other key sex difference was that mean epinephrine increased with exercise and sitting as well as the exercise and breaks group for men but declined among women compared with sitting alone. There were no differences in average norepinephrine reported.
Long-term investigations are warranted to confirm these results, as “this line of evidence may inform clinical and public health discussions around tailored strategies to optimize BP targets in older adults with increased cardiovascular disease risk,” the researchers wrote.
Other studies have shown that adding intermittent light activity to an otherwise sedentary lifestyle helps blood pressure, the researchers noted.
Disclosures
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Exercise In The Afternoon
Exercise lowers blood sugar by increasing insulin sensitivity, which allows the body to use insulin and glucose more effectively, increasing glucose movement during and after exercise. Studies have shown that exercise will lead to optimal insulin regulation. Exercise after dinner will set you up for steady glucose levels through the morning.
Research has also shown that moderate-intensity aerobic exercise before breakfast reduced the morning rise of blood glucose in type 2 diabetes patients, partially counteracting the dawn phenomenon. The same study also found that exercise significantly reduced blood glucose fluctuations and improved blood glucose control throughout the day.
Some of the best exercises for avoiding morning blood sugar spikes include:
- A walk
When Youve Just Been Diagnosed
| I’m fit and healthy, so why do I have high blood pressure? |
|---|
|
For many people, there is no single specific cause of their high blood pressure. Your genes can play a role: youre more likely to develop high blood pressure if youre from an African-Caribbean or South-Asian background or people in your family have had high blood pressure. You can lower your risk of high blood pressure by leading a healthy lifestyle. If you have high blood pressure, medicines and a healthy lifteyle will help to lower it. |
These tests help your doctor to:
You may need more detailed investigations, your doctor will discuss these with you. Find out more about if you have high blood pressure. |
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How Is High Blood Pressure Diagnosed
Blood pressure is measured with a pressure cuff . The cuff is placed around the upper arm and then manually or electronically inflated. When it is inflated the cuff compresses the brachial artery, the major blood vessel of the upper arm, briefly stopping blood flow. The air in the cuff is then released slowly while the person performing the measurement listens with a stethoscope or monitors an electronic readout.
Blood pressure is expressed in two numbers:
- Systolic blood pressure : measures the pressure in the blood vessels when the heart beats
- Diastolic blood pressure : measures the pressure in the blood vessels when the heart is at rest between beats
These measurements can tell if your blood pressure is normal, high, or low.
- High blood pressure is 140/90 mmHg or more
- Elevated blood pressure levels between 120/80 and 139/89 are considered prehypertension and mean a person is at higher risk for developing high blood pressure
- Normal blood pressure is less than 120/80 mmHg
Adults 20 years of age and older should have their blood pressure checked during regular doctor visits.
Start Your Day With Exercise
Regular exercise is one of the most effective ways to control high blood pressure naturally. Studies advise that early morning is the best time to exercise. You can try cardio exercises like running, brisk walking, swimming or cycling. Exercise will also help you maintain a healthy weight which also plays an important role in maintaining healthy blood pressure numbers.
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Guide To Measure Blood Pressure
People can more easily comprehend their blood pressure changes by using a home blood pressure monitor on a routine basis. It can also help people spot morning hypertension events.
Using a cuff-style blood pressure sensor is recommended by the American Heart Association . Monitors that connect to the finger or wrist are less dependable than monitors that connect to the head.
The American Heart Association also recommends the following methods for checking blood pressure at home:
Before taking your blood pressure, make sure:
- Its time to empty your bladder.
- Before taking your blood pressure, lie down comfortably and quietly for 5 minutes.
- Within 30 minutes of taking your blood pressure, stop smoking, consuming alcohol, or exercising.
Final Conclusion On Lower Blood Pressure In The Morning
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What Is High Blood Pressure
High blood pressure, also called hypertension, is when the pressure in your blood vessels is unusually high.
There are two numbers to be aware of when it comes to blood pressure the systolic and diastolic pressure. Systolic pressure refers to the pressure from the ventricles pumping blood out of the heart. Diastolic refers to the pressure in between heartbeats.
Typically, a healthy blood pressure for most adults is 120/80 mm Hg.
Being overweight, having an unhealthy diet, smoking, and not exercising enough, can significantly increase your chances of developing this disease.
High blood pressure doesnt usually have any visible symptoms, so the only way to find out if you have it is to get your blood pressure checked. If you dont seek treatment, it could become a serious condition.
Combining Morning Exercise With Short Walking Breaks Helps Control Blood Pressure In Older Overweight/obese Adults Especially In Women
Study Highlights:
- Treadmill walking for 30 minutes in the morning lowered average blood pressure over an eight-hour day among older, overweight or obese men and women.
- Women who are overweight or obese enhanced the beneficial effects of morning exercise to reduce blood pressure by adding three-minute breaks from sitting every half hour throughout the day.
- This study is the first to demonstrate that the blood pressure-lowering effect from a single bout of moderate-intensity exercise can be sustained for eight hours, and that the benefit can be further enhanced by taking short light-intensity walks throughout the day.
Embargoed until 4 a.m. CT / 5 a.m. ET Wednesday, February 20, 2019
DALLAS, February 20, 2019 Thirty minutes of morning exercise lowers blood pressure for the rest of the day among older men and women who are overweight or obese. And women who take brief, frequent breaks from sitting throughout the day can enhance the blood pressure benefits of morning exercise even more, according to new research published in the American Heart Associations journal Hypertension.
In a study of men and women, age 55 to 80, all of whom were overweight or obese, researchers wanted to find out whether the beneficial effect of morning exercise on blood pressure was negated by long periods of sitting throughout the rest of the day. They also wanted to learn whether the benefit of morning exercise would be enhanced by taking frequent, short breaks from sitting.
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What Causes Morning Hypertension
When you first wake up in the morning, blood pressure increases due to the bodys normal circadian rhythm. Circadian rhythm is a daily 24-hour activity cycle that affects our sleep/wake patterns. In the morning, the body releases certain hormones such as adrenaline and noradrenaline. These hormones give you energy boosts but can also raise your BP. This morning increase in BP is usually seen between 6 am and noon. Harmful effects can be seen if the BP rises too high.
Morning Exercise Short Breaks From Sitting Lower High Blood Pressure
5 Min Read
– Combining 30 minutes of morning exercise with short walking breaks throughout the day may help control blood pressure, an Australian study suggests.
Adding three-minute walking breaks to disrupt prolonged periods of sitting benefited older, overweight or obese women in particular, the study authors report in the journal Hypertension.
Prolonged sitting is a common behavior in modern society with commuting, work and domestic settings that prompt us to sit, said lead study author Michael Wheeler of Baker Heart and Diabetes Institute in Melbourne, Australia.
Recent studies have shown that extended sitting during the day can increase blood pressure, which is a key risk factor for heart disease.
Older adults, in particular, can accumulate lots of sitting throughout the day, with upwards of two-thirds of their day devoted to sedentary behaviors, he told Reuters Health by email.
Although both exercise and breaks in sitting can reduce high blood pressure, or hypertension, Wheeler and colleagues analyzed whether a combination of exercise and short breaks would offer further benefits.
During the sitting periods in the study, participants were instructed to read or work quietly on a laptop and avoid activities that may raise blood pressure, such as watching television and making nonessential phone calls.
Future studies may add another condition that looks at sex differences in blood pressure response alone, he said.
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Reduce Stress Through Meditation And Rest
Chronic stress can lead to chronic elevations in the stress hormones cortisol and adrenaline, says Dr. Desai. These hormones constrict the arteries and cause weight gain, which further increases blood pressure.
He recommends reducing stress by using breathing exercises, practicing meditation, completing physical exercise, practicing yoga, logging quality sleep, taking breaks throughout the day, spending time in nature, listening to music and eating a balanced diet.
Eat Some Dark Chocolate
Yes, chocolate lovers: Dark chocolate has been shown to lower blood pressure.
But the dark chocolate should be 60 to 70 percent cacao. A review of studies on dark chocolate has found that eating one to two squares of dark chocolate per day may help lower the risk of heart disease by lowering blood pressure and inflammation.
The benefits are thought to come from the flavonoids present in chocolate with more cocoa solids. The flavonoids help dilate, or widen, your blood vessels .
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