4 Morning Habits That Could Raise Your Risk of Stroke
Strokes are no longer a concern exclusive to older adults; younger individuals are increasingly at risk as well. Recognizing the importance of stroke prevention is crucial, as failing to address early warning signs can lead to severe consequences.
I recently came across a newspaper article highlighting certain morning habits that may unknowingly increase the risk of stroke. Here are some key insights shared by Dr. Nguyen Xuan Quang from the Military Medical Academy, along with advice on how to avoid these risky behaviors.
1. Jumping Out of Bed Too Quickly
It’s common for people to spring out of bed immediately after waking up, but health experts caution against this habit. During sleep, the parasympathetic nervous system keeps the heart rate and blood pressure low. Abruptly standing up activates the sympathetic nervous system, causing a sudden spike in heart rate and blood pressure.
This rapid change can strain delicate blood vessels in the brain, increasing the likelihood of a hemorrhagic stroke.
Solution: Dr. Quang advises lying still for 1–2 minutes after waking up. Gentle massages of the face, head, eyes, and neck can help ease your body into wakefulness before you get out of bed.
2. Drinking Saltwater First Thing in the Morning
Some people start their day with a glass of diluted saltwater, believing it improves oral hygiene and promotes health. However, this habit can have adverse effects.
Excessive salt intake can raise blood pressure, increasing the risk of stroke and kidney issues. Additionally, drinking saltwater on an empty stomach may irritate the stomach lining, potentially leading to inflammation or ulcers.
Solution: Opt for plain water instead of saltwater to hydrate your body after waking up.
3. Exercising Too Early in the Morning
While regular exercise is beneficial, working out before sunrise, especially in cold weather, can pose health risks. Cold temperatures may cause blood vessels to constrict, increasing the risk of cardiovascular issues, heart attacks, and strokes.
For individuals with pre-existing conditions, early-morning workouts can also lead to sleep deprivation and fatigue, further straining the body.
Solution: Schedule your exercise for a slightly later time in the morning when temperatures are more moderate.
4. Drinking Too Much Water at Once
Hydrating in the morning is essential, but consuming large amounts of water in one go can strain the heart. This is particularly risky for individuals with heart conditions, as it may cause rapid heartbeat, breathlessness, or even trigger a stroke.
Solution: Drink around 200–300ml of water after waking up, and sip slowly throughout the morning instead of consuming large amounts at once.
Final Thoughts
Stroke prevention begins with simple daily habits. Being mindful of how you start your day can have a significant impact on your long-term health. Share these insights with your loved ones to help promote a healthier, stroke-free lifestyle.
Buttons and Memories
I miss my mom. I used to push all the buttons just as she would walk down the aisle, a mischievous glint in my eye. Each time we visited the grocery store, I’d dash ahead, my small fingers dancing over the colorful buttons of the self-checkout machine. With each beep, she’d turn around, half-laughing, half-exasperated. “You little rascal! One day, you’re going to break it!” she’d say, shaking her head, but her smile would give her away. Those moments were filled with laughter and light, the kind of memories that could brighten even the dullest days.
Since her passing, the grocery store has become a hollow place for me. I walk through, the automatic doors sliding open with a soft whoosh, and I feel the weight of the emptiness settle in my chest. The shelves filled with brightly packaged goods seem to mock my solitude. I can still hear her voice, echoing in my mind, reminding me to pick up my favorite snacks or to try a new recipe. I wander through the aisles, my heart heavy, searching for a piece of her in every corner.
I remember how she would linger by the produce, inspecting the apples with care, always choosing the shiniest ones. “The best things in life are worth taking a moment to choose,” she would say, her hands gently brushing over the fruit. Now, I find myself standing there, staring at the apples, unable to choose. They all seem dull and lifeless without her touch.
The self-checkout machines are still there, their buttons waiting to be pressed, but they feel like a cruel reminder of what I’ve lost. I can’t bring myself to push them anymore. The last time I stood in front of one, the memories flooded back. I could almost hear her laughter, feel her presence beside me. But it was just a memory, fleeting and painful.
Every week, I return to the store, hoping that somehow it will feel different, that I’ll find a way to connect with her again. But the aisles remain unchanged, their fluorescent lights buzzing overhead like a persistent reminder of my loneliness. I see other families laughing and chatting, and I feel like an outsider looking in on a world that no longer includes me.
One evening, as I walked past the cereal aisle, I spotted a box of her favorite brand. It was decorated with bright colors and cheerful characters, a stark contrast to the heaviness in my heart. I hesitated for a moment, then reached out and grabbed it, a sudden rush of nostalgia washing over me. I could almost see her standing beside me, her eyes twinkling with excitement. “Let’s get it! We can make our special breakfast tomorrow!”
With the box cradled in my arms, I made my way to the checkout. I felt a warmth spreading through me, the kind of warmth that comes from cherished memories. But as I stood there, scanning the items and watching the screen flash numbers, I realized that I was alone. The laughter we shared, the spontaneous dance parties in the kitchen, all of it felt like a distant dream.
When I got home, I placed the box on the kitchen counter, a bittersweet smile tugging at my lips. I thought about making pancakes, just like we used to, the kitchen filled with the scent of vanilla and maple syrup. I reached for my phone to call her, to share the news, but my heart sank as reality set in. There would be no more calls, no more laughter echoing through the house.
That night, I sat in the dark, the box of cereal beside me, feeling the weight of my grief settle in. I poured myself a bowl, the sound of the cereal hitting the milk breaking the silence. As I took the first bite, tears streamed down my cheeks. Each crunch reminded me of the moments we had shared, and I felt an ache in my chest for the warmth of her presence.
“I miss you, Mom,” I whispered into the stillness of the room. “I wish I could press all the buttons just one more time, hear you laugh, feel your hand in mine.”
But the buttons would remain untouched, just as the aisles of the grocery store would remain silent, a reflection of the emptiness I felt inside. And in that moment, I realized that while the world continued to move forward, I would always carry her with me, a bittersweet reminder of the love that once filled my life.
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