Stroke is a serious health concern that affects people of all ages, not just the elderly. In recent years, the incidence of stroke among younger individuals has been on the rise, making it more crucial than ever to recognize and avoid habits that might unknowingly increase the risk. A stroke can have life-altering consequences, including permanent disability or even death, if not detected and treated promptly. Surprisingly, some common morning habits can significantly heighten the likelihood of experiencing a stroke. According to Dr. Nguyen Xuan Quang from the Military Medical Academy, there are four common morning habits that people should avoid to reduce their risk.

1. Jumping Out of Bed Immediately Upon Waking Up Many people have the habit of jumping out of bed as soon as their alarm goes off. However, health experts warn that this sudden action can be incredibly risky. During sleep, the parasympathetic nervous system dominates, causing the heart rate to slow down, blood pressure to drop, and the heart to contract more gently. When you suddenly sit up or stand up right after waking, your sympathetic nervous system is rapidly activated. This abrupt shift causes your heart rate and blood pressure to spike, putting immense pressure on the small blood vessels in your brain. In some cases, this can cause a hemorrhagic stroke.

Dr. Quang recommends a gentler approach to waking up. After opening your eyes, lie still for one to two minutes. Use your hands to gently massage your face, head, neck, and eyes. This allows your body to gradually transition from sleep to wakefulness, reducing stress on your cardiovascular system.

2. Drinking a Glass of Diluted Salt Water Immediately After Waking Up Some people believe that drinking diluted salt water first thing in the morning can offer health benefits, such as killing bacteria in the mouth, strengthening gums, and aiding digestion. However, health experts strongly advise against this practice. Consuming too much salt is linked to high blood pressure, kidney damage, and an increased risk of stroke.

When you drink salt water on an empty stomach, it can irritate the esophagus and stomach lining, potentially leading to inflammation or even ulcers over time. Instead, it’s far healthier to start your day with a glass of plain, room-temperature water. This helps rehydrate your body, kickstarts your metabolism, and flushes out toxins without placing additional strain on your cardiovascular system.

3. Exercising Too Early in the Morning Exercise is undeniably beneficial for health, but timing plays a crucial role. Exercising too early in the morning, particularly before sunrise, can pose unexpected risks. At dawn, temperatures are usually lower, and your body hasn’t fully adjusted to being awake. Cold temperatures can cause blood vessels to constrict, increasing the risk of cardiovascular complications, including myocardial infarction, stroke, and other cerebrovascular diseases.

For individuals with pre-existing health conditions, early morning exercise can also lead to fatigue, insufficient recovery, and an increased risk of injuries. Dr. Quang advises scheduling exercise sessions after sunrise when temperatures are warmer, and the body is more prepared for physical activity. Alternatively, light indoor stretching or yoga can be a safer option for early risers.

4. Drinking Too Much Water at Once After Waking Up Staying hydrated is essential for overall health, and drinking water in the morning is an excellent way to start the day. However, consuming a large quantity of water in a short period, especially in winter, can strain your heart. Drinking too much water too quickly can increase the workload on your cardiovascular system, potentially causing symptoms like shortness of breath, an irregular heartbeat, and—in extreme cases—an increased risk of stroke.

Experts recommend drinking water in moderation. Start your morning with about 200–300ml of water and sip it slowly instead of gulping it all down at once. This approach ensures proper hydration without overloading your heart and circulatory system.

The Importance of Healthier Morning Habits Morning habits set the tone for the rest of the day, and small changes can have a significant impact on your overall health. By avoiding these common mistakes, you can reduce your risk of stroke and improve your general well-being.

Healthier Morning Practices Include:

• Taking a moment to wake up gradually rather than jumping out of bed.
• Drinking plain, room-temperature water instead of salt water.
• Scheduling exercise after sunrise or opting for light indoor activities.
• Hydrating with small sips of water rather than drinking large quantities all at once.

Preventing Stroke Through Awareness Stroke prevention isn’t solely about medical treatments; it’s also about adopting healthier daily habits. Simple changes in how you start your day can make a significant difference. Paying attention to your morning routine, avoiding abrupt movements, skipping unnecessary salt intake, timing exercise appropriately, and drinking water in moderation can all contribute to reducing your risk.

In conclusion, stroke is a serious condition, but many cases are preventable with the right habits and precautions. By being mindful of your morning routine and following expert advice, you can better protect your health and reduce your risk of stroke. Share this valuable information with your family and friends—it might just save a life.