Blood pressure is created when blood is pumped by the heart into our blood vessels. A normal blood pressure reading at home should be less than 135/85 mm Hg. Systolic blood pressure (the top number) is the pressure created when the heart contracts. Diastolic blood pressure (the bottom number) is the pressure created when the heart relaxes. Blood pressure can increase when the heart beats faster and harder or if our blood vessels constrict, narrowing the openings through which blood flows.
Blood pressure changes throughout the day depending on what you eat, your physical activity, and your emotional stress. Unfortunately, for some people, their blood pressure can be too high in the morning. This is called morning hypertension or morning hypertension. Researchers have found that morning hypertension increases the risk of heart and blood vessel problems such as stroke. Even in patients with well-controlled blood pressure, 50% still have high morning blood pressure.
What causes morning blood pressure?
Blood pressure increases when we first wake up due to the body’s normal circadian rhythm. Circadian rhythm is a 24-hour cycle that affects our sleep/wake patterns. In the morning, the body releases hormones such as adrenaline and noradrenaline. These hormones give you a boost of energy but can also increase blood pressure. Morning blood pressure increases usually occur between 6:00 a.m. and noon. If blood pressure increases too much, it can cause harmful effects.
What are the dangers of morning hypertension?
Hypertension patients, especially those with morning hypertension, are at higher risk of stroke than other hypertensive patients who do not have morning hypertension.
High blood pressure can cause a stroke, which is a sudden loss of brain function due to a lack of blood supply to the brain. There are two types of stroke: ischemic or hemorrhagic. A stroke caused by a blood clot is called an ischemic stroke. Ischemic stroke is the most common type, causing 85% of the 600,000 strokes that occur each year. Hemorrhagic stroke occurs when a blood vessel in the brain bursts.
High morning blood pressure can also increase your risk of other heart and blood vessel problems. It is associated with changes in heart rate and heart size, which can lead to heart attack or heart failure. Contact your doctor immediately if you experience symptoms such as severe headaches, chest pain, and numbness or tingling in your face or arms.
Use a home blood pressure monitor
You should check your blood pressure in the morning, about an hour after waking up, and in the evening, about an hour before going to bed, each time in the same arm. Taking 3 consecutive measurements (about 1 minute apart) will give you a more accurate understanding of your “true” blood pressure. Avoid food, caffeine, or tobacco for at least 30 minutes before taking your measurement. Sit in a chair with your legs and ankles uncrossed and your back supported. Your arm should be level with your heart and resting on a table or counter. Follow the instructions that came with your blood pressure monitor. Keep a log of all your blood pressure readings. Many monitors have built-in memory to record the readings and the date and time. Bring the log to each doctor’s appointment so your doctor knows about your home blood pressure readings. Your doctor may change your medications based on your home blood pressure readings, which may include changing the time you take your medication or the type of medication.
What can you do to control morning hypertension?
If you take blood pressure medication, take it as prescribed by your doctor and keep a diary of your home blood pressure readings. A healthy lifestyle that includes a nutritious diet, avoiding tobacco and alcohol, and regular physical activity will help protect you from morning hypertension.
Lifestyle changes that can help improve high blood pressure:
- Eat healthy foods like fruits, vegetables, whole grains, and low-fat dairy products. Get plenty of potassium. Reduce your intake of saturated fat and total fat.
- Reduce the salt in your diet. Try to keep your salt intake to 1,500 milligrams a day. Many foods are already high in salt. Check the salt content of processed foods, such as canned soups or frozen dinners.
- Maintain a healthy weight. If you are overweight, losing even 5 pounds can help lower your blood pressure.
- Exercise regularly.
- Limit alcohol. That means one drink a day for women and people over 65, and 2 drinks a day for men.
- Don’t smoke.
- Manage stress. Practice healthy coping techniques like muscle relaxation and deep breathing. Get plenty of sleep.
- Check your blood pressure at home.
