As we age, it becomes increasingly important to maintain healthy daily habits—especially when it comes to your morning routine. Over time, the choices you make each morning can play a significant role in your health, impacting everything from your metabolism to your brain health—and, as it turns out, even your blood pressure levels. High blood pressure, or hypertension, is a common concern among individuals over the age of 60 and can lead to serious health complications. Understanding the factors that contribute to elevated blood pressure levels is essential for promoting cardiovascular wellness. If you want to better manage your blood pressure over 60, there are a few bad morning habits that health experts say you should avoid.
To learn more about some of the worst morning mistakes that could be contributing to high blood pressure, we spoke to Dr. Ramit Singh Sambyal, MD. He told us that two of the biggest culprits are skipping breakfast and consuming to much caffeine. Read on for more info about why you’re better off kicking these habits.
1. Skipping breakfast
If you frequently find yourself rushing out the door, or if you skip breakfast on purpose in order to reduce your calorie intake for the day, skipping breakfast is one common bad habit for many people. As it turns out, this can lead to a number of health consequences (including weight gain!). Dr. Sambyal says one such consequence is high blood pressure.
"Not eating a proper, balanced meal in the morning can cause your body to go into starvation mode which will raise your blood pressure levels significantly," he explains. "Eating something high in sugar can also be just as bad as not eating anything at all because it could still trigger a rapid rise in blood pressure."
Instead of skipping breakfast altogether, he recommends eating a meal with a good balance of proteins and complex carbs, like whole grain toast with low-fat Greek yogurt (which is packed with health benefits) and fruit. "This combination will give you sustained energy throughout the day while keeping your blood pressure levels stable," he says.
2. Having too much caffeine
Many Americans start their day with a cup of coffee (or a few) each morning. However, while coffee has its fair share of health benefits, it's worthing noting that consuming too much caffeine can have adverse side effects. Dr. Sambyal says it may even lead to high blood pressure.
"Consuming caffeine in the morning may seem like a good way to get your day started, but for people over 60 it can be dangerous," he warns. "Caffeine is known to raise blood pressure levels and over time it can cause permanent damage to your cardiovascular system."
For this reason, it's best to limit your caffeine intake as much as possible. "I recommend avoiding any caffeinated beverages first thing in the morning and instead opt for non-caffeinated options such as warm lemon water or herbal tea. These drinks are much lower in caffeine and don't come with the same risk of elevated blood pressure," Dr. Sambyal concludes.
