Starting your day right is super important, especially if you have high blood pressure. Little things you do in the morning—like what you eat, drink, or even how you think—can really mess with your health without you even realizing it. In this article, Dr. João Sorio, an endocrinologist, sheds light on nine common morning mistakes often made by people with high blood pressure and explains what you should do instead to stay healthy.
📌Don’t Stop Your Meds Just Because Your Blood Pressure Looks Good
Imagine this: you wake up, check your blood pressure, and it’s a nice 120/80. You might think, “Great! My blood pressure is normal, so maybe I don’t need my medication today.” It’s a common thought, right? About half of people probably think this way. But here’s the thing: you should absolutely take your blood pressure medication as usual.
Why? Because treating high blood pressure isn’t about one single reading. It’s an ongoing process. If your blood pressure is 120/80, it’s likely because you’re taking your medication as prescribed. It’s not just about the immediate effect; it’s about the long-term control. Stopping your meds, even for a day, can mess up that control. Your doctor prescribed those pills for a reason, and they’re working to keep your blood pressure stable over time. So, don’t stop taking them just because you see a good number. That good number is a sign that your treatment is working!
Now, if you’re constantly feeling dizzy, lightheaded, or unwell, that’s a different story. You should definitely talk to your doctor about those symptoms. They might need to adjust your treatment plan. But don’t make those changes on your own. Always check with your doctor first.
⚠️Be Careful With Certain Teas
Many people love a good cup of tea in the morning. But if you have high blood pressure, some teas can actually cause problems. Certain teas contain natural compounds that can affect your blood pressure. For example, green tea, black tea, ginger tea, and mate tea can all raise your blood pressure. If you’re a fan of mate tea, you might want to be extra careful, as it’s pretty common.
On the flip side, some teas can actually lower your blood pressure, like hibiscus tea, horsetail tea, and lemon balm tea. You might think, “Oh, that’s great! I’ll drink those!” But it’s not that simple. If your blood pressure is already controlled by medication, drinking a tea that lowers it even more could make you feel sick. Horsetail tea, for instance, can act like a diuretic, which might interact with your medication.
The best approach if you want to drink tea is to ask your doctor. Tell them what medications you’re on and what tea you’re thinking of drinking. They can tell you if it’s safe and won’t interfere with your treatment. It’s a simple step that can prevent a lot of morning trouble.
✅Don’t Assume You’re Fine Just Because You Have No Symptoms
High blood pressure is often called a “silent killer” for a reason. Many people with high blood pressure don’t have any symptoms until complications start to show up, like damage to your kidneys, eyes, or heart. So, even if you feel perfectly fine, you still need to keep an eye on your blood pressure.
I often hear people say, “My pressure is 150/90, but I feel good. I don’t have any symptoms.” But even at that level, it needs to be controlled. What’s considered controlled blood pressure? Here’s a quick look at normal and high blood pressure values:
| Category | Systolic (top number) | Diastolic (bottom number) |
|---|---|---|
| Normal | Less than 120 | Less than 80 |
| Elevated | 120-129 | Less than 80 |
| High Blood Pressure (Hypertension Stage 1) | 130-139 | 80-89 |
| High Blood Pressure (Hypertension Stage 2) | 140 or higher | 90 or higher |
| Hypertensive Crisis | Higher than 180 | Higher than 120 |
It’s amazing how our bodies can get used to unhealthy situations. When you start treatment, your blood pressure might normalize, and you might feel a bit dizzy at first. This is usually temporary as your body adjusts to the new, healthier levels. It’s similar to how some people with high blood sugar might feel unwell when their sugar levels normalize after treatment. Your body just needs time to adapt to being healthy.
✅Be Careful With Over-the-Counter Medications
Many people reach for over-the-counter medications without thinking much about them. But some common drugs can actually mess with your blood pressure. I’m talking about anti-inflammatory medications like naproxen, ibuprofen, and diclofenac. These can raise your blood pressure and make your treatment less effective.
It’s a common issue I see in clinics and hospitals: people using these drugs without medical supervision, and it ends up causing high blood pressure. Ideally, these medications should only be used for a short time. Studies show that using anti-inflammatory drugs for just five days or more can affect your blood pressure levels. So, if you’re taking these regularly, even for a short period, be aware of the potential impact.
✅Watch Your Breakfast Choices
Breakfast is the first meal of the day, and it’s easy to make mistakes that impact your blood pressure. Many common breakfast foods are loaded with sodium. Think about bacon, sausages, ham, fatty cheeses like provolone or parmesan, turkey breast, and salami. Do you eat any of these first thing in the morning? Many people do!
Even olives, sauces, condiments, and ultra-processed foods can be packed with sodium. It’s surprising how much sodium can sneak into your morning meal. You might not even be adding extra salt, but the foods themselves can be high in it.
The recommended daily intake for salt is up to 5 grams, and for sodium, it’s up to 2 grams. It’s incredibly easy to go over these limits. Studies show that people in many countries consume more than double the recommended amount. While your body can handle a little extra salt now and then, consistently eating too much every day can definitely raise your blood pressure, especially if you already have hypertension. So, be mindful of your morning food choices.
✅Get Enough Quality Sleep
Sleep isn’t just about feeling rested; it directly affects your blood pressure. Not getting enough sleep can actually increase your blood pressure values. Sleep is important for your body to produce substances that help relax your blood vessels.
So, how much sleep do you need? Most studies suggest between 6 and 8 hours per night. I often lean towards 6 hours as a more realistic goal for many people, especially those with busy lives, kids, or other responsibilities. Not everyone can consistently get 8 hours. Less than 6 hours of sleep, even if you feel fine, isn’t enough in the long run. While you might feel okay for a while, it can lead to health problems over time.
It’s also important to think about the quality of your sleep. One common cause of high blood pressure is obstructive sleep apnea. This is when your breathing repeatedly stops and starts during sleep. You might wake up feeling like you’re suffocating, and it’s not just a feeling—your blood oxygen levels drop, which can affect your blood pressure and even cause it. If you have sleep apnea, treating it is crucial because it can make your blood pressure treatment much harder, or even ineffective, until the root cause is addressed.
✅Understand the Cause of Your High Blood Pressure
Do you know why you have high blood pressure? Or why it sometimes spikes? This is a really important question. Many health conditions only get better if you find and treat the underlying cause. For example, thyroid issues can play a role.
If you have an overactive thyroid (hyperthyroidism), it can be tough to control blood pressure if your hormone levels are too high. As an endocrinologist, I’ve seen patients with very high systolic pressure (180 or even 200) due to thyroid problems. In these cases, treating the hormonal imbalance is just as important as taking blood pressure medication.
An underactive thyroid (hypothyroidism) can also lead to high blood pressure because low thyroid hormone levels can affect how your blood vessels relax. However, if your thyroid levels are stable with treatment, it shouldn’t be the cause of your high blood pressure. So, don’t automatically blame your thyroid if it’s already being treated and your levels are good.
Other conditions can also cause high blood pressure, like too much cortisol (a hormone). Excess cortisol usually causes more than just high blood pressure; it can also raise blood sugar, cause purple stretch marks, lead to weight gain around the middle, and even a hump on the back. While less common than thyroid issues, it’s worth looking into. Finding the cause can lead to much more effective treatment.
✅Measure Your Blood Pressure Correctly and Consistently
Some people never check their blood pressure, while others check it way too much. Constantly watching that number can cause anxiety, which can actually raise your blood pressure due to stress hormones like cortisol and adrenaline. You need to find a good balance.
It’s super important to record your blood pressure readings. Many people check their blood pressure but don’t write down the results. Without a record, your doctor can’t get a clear picture of your average blood pressure or how it changes over time. They need to see trends, not just one-off readings.
When you measure your blood pressure, write down the date, the value (both numbers), the time, and your heart rate. Your blood pressure monitor usually gives you your heart rate too, and this information is valuable because some blood pressure medications can affect your heart rate. This extra data helps your doctor make the best decisions for your treatment.
✅Be Mindful of Your Coffee Intake
Coffee can actually be good for you in moderation, even protecting against certain diseases, including heart problems. But too much coffee can be risky and even cause heart rhythm issues.
So, what’s a safe amount? The ideal daily coffee intake is usually considered to be 3 to 4 cups (about 200 milliliters each) or three shots of espresso. However, studies suggest that having eight or more doses might increase your risk of arrhythmias. Many people are sensitive to caffeine, so it’s important to pay attention to how your body reacts.
Overdoing coffee is a common mistake. Just because something is natural doesn’t mean it’s always good for you in large amounts. Dosage is key. Everything in moderation, right? I love coffee too, but too much can definitely have negative effects.
Remember, taking care of your blood pressure is a daily commitment. By avoiding these common morning mistakes, you can make a big difference in your overall health and well-being. Stay informed, talk to your doctor, and make smart choices every day.