Are you having hypertension? Is someone in the family stressed about their high blood pressure? Well, then tweaking your morning ritual a little can help keep that blood pressure in control. After all, mornings should be about giving yourself some time to feel more energetic and bring in a positive vibe!

So, whether you have recently taken a full body check-up and have been diagnosed with high blood pressure or want to keep that chronic blood pressure in check, the below listed 5 things will help keep that blood pressure in control and help you to start your day with confidence.

So, let's dive in!

1. Start your day with a glass of freshly squeezed lemon juice and warm water.

You must be aware lemons are rich in vitamin C and antioxidants. Vitamin C also helps reduce inflammation as well as oxidative stress. It is also beneficial in protecting cardiovascular health.  

Drinking warm lemon water first thing in the morning helps hydrate your body, stimulate digestion, and flush out toxins.

Process:

• Take a glass of warm water, then take half a lemon, and squeeze the juice into that glass of warm water.
• Begin your day with this. Drink it on an empty stomach.
• Add a pinch of cinnamon or honey for added health benefits.

This refreshing glass of lemon water will certainly cheer you for the day ahead.

2. Devote 10 minutes of your time for meditation or deep breathing.

One of the contributors to high blood pressure is stress. Deep breathing and meditation bring about mindfulness, which lowers cortisol levels and calms the nervous system, promoting healthier blood pressure levels.

Process:

• Find your spot, a peaceful place to sit.
• You could put on some soothing music that calms you and the surroundings.
• Sit comfortably close your eyes and try to relax.
• Using the 4-4-6 method, breathe deeply through your nose for a count of 4, hold for a count of 4, and exhale slowly through your mouth for a count of 6.
• If you find this difficult simply sit and try not to think of anything and focus on any object.
• Or you could even inhale and exhale slowly focusing on each breath you take and each breath you leave.

Even a few minutes of mindfulness can reduce morning stress and make you feel calm from the inside throughout your day.

3. Simple exercises to warm up your body.

Movement is essential; move and shake your body. Exercise is one of the most effective ways to control blood pressure. Any kind of physical activity helps to, improve blood flow and reduces arterial stiffness; which in turn strengthens your heart. You can practice any low-intensity, short workout. Remember the key is consistency, so dedicatedly devote time to this physical warm-up for your body every day each morning.

Action Plan:

• You can spend 5-10 minutes doing light stretches or yoga poses like the downward dog, child’s pose, or cat-cow to get your blood flowing.
• You can also walk around your neighbourhood or even on a treadmill. This can significantly lower systolic blood pressure.
• If walking isn’t your thing, try any dance form like Zumba or tai chi or follow a short dance routine.
• A short aerobics routine can also work wonders.

Find a friend to keep you company, that could be your motivation to be regular.

4. A hearty breakfast

Having a healthy breakfast works wonders. What you eat in the morning sets your body’s tone to take on the day. Foods rich in potassium, fiber, and magnesium counter the effects of sodium which in turn helps lower the blood pressure.

Action Plan:

• Eat a lot of green vegetables, you can even try smoothies with fruits and vegetables, nuts, berries, or almonds and fruits.
• Foods like oats are high in soluble fiber, and including them in the meal helps reduce cholesterol. Food rich in potassium and magnesium like spinach, beans, pomegranates, lentils, and avocadoes should also be included.
• Reduce the salt intake, as salt has sodium, and that increases the blood pressure. Processed foods have a lot of salt, so avoiding processed foods is beneficial. A freshly cooked breakfast is always preferred.
• Include green tea, which has a calming effect, thus reducing stress.

Eating a power-packed breakfast is a good way to manage your blood pressure and improve your overall health.

5. Being positive and practicing gratitude

A positive mindset is said to have a direct influence on your health. Practicing gratitude lowers stress hormones, promotes relaxation, and boosts overall health. It is also a good way to reduce blood pressure as stress is directly related.

Action Plan:

• Make a journal; in the morning, note down at least two things that make you happy or grateful. It can be anything that makes you happy. It can be that perfectly made cup of tea or receiving a phone call from a loved one.
• Close your eyes and visualize success; visualize yourself getting a normal blood pressure reading, and feeling calm, joyful, and content. This is a way to bring positivity and a good vibe to begin your day.

Gratitude and visualization leave you feeling more joyful and motivated all day long.

The most important step is to get a full body checkup and genetic testing done. While morning habits like these are universally beneficial, genetic testing provides personalized insights to make your efforts even more effective.

High blood pressure or hypertension can be in your genes, as they say. While it is a mix of lifestyle and environment, your genes play an important role too. Genetic testing can give you the perfect way forward. It can help you understand your body's responses better. It can tell you which diet would be the most effective for controlling your hypertension. It can also identify risk factors, and you can tweak your exercises accordingly.

Genetic testing is an easy and non-invasive test. It can support all your efforts to control that blood pressure.

By periodic monitoring of blood pressure along with effective habits and the science of genetic testing, you are giving yourself the personalized care you deserve.

So, start your morning journey to healthy blood pressure levels. Book your full body check-up along with genetic testing as your genes might just hold the secret to unlocking your healthiest life.

Also read: Sugar vs. Salt: What's Worse for Blood Pressure?