According to Dr. Dlott, before you can even think about morning rituals, we have to go backwards a little bit. “Start by getting a good night’s rest – most people need at least seven hours of sleep to feel refreshed – and wake up when the alarm clock goes off,” he says, “Unhealthy sleep habits have the potential to negatively affect your heart health, and excess snoozing, constant oversleeping, or not getting enough sleep can lead to unhealthy habits that affect your heart, such as higher stress levels, decreased motivation, and unhealthy food choices.” Sleep is the key way to refresh all the systems in your body—without this essential step, you won’t be able to reach your health goals in the waking hours.
After you’ve woken up in the morning, Dr. Dlott’s key piece of advice is surprisingly easy—start the day off with a glass of water. “This helps relieve stress, which lowers your risk of heart disease, and sets you on the right path for the day. Follow this up with a healthy breakfast, which helps jumpstart your metabolism. Studies show that a healthy breakfast can help keep you focused throughout the day, improve your memory and lower your risk factor for a variety of conditions including heart disease and diabetes.” Some especially heart healthy foods include oatmeal, yogurt parfaits, and whole grain breakfast sandwiches.
While you may be inclined to pour yourself a cup of coffee first thing in the morning, go for a glass of water first to start your day off strong and keep your heart health in mind.
Dr. Dlott also shared a few habits that you may already have set that you should work to break, as they may be contributing to the stress that is increasing your risk of heart disease.
“Many people have the tendency to immediately grab their phone and start reading through work emails and scrolling through social media when they wake up in the morning. While you may feel like you’re getting a jumpstart on the day, this practice can actually increase anxiety, which can directly impact blood pressure, one of the leading causes of heart disease,” he says, “Skip social media and instead opt for a healthy breakfast and workout, which will help get your mind and body in gear for the day ahead.”
While an essential component of heart health is diet and exercise, another important thing to prioritize is stress management and mental health. Prolonged stress can put you at higher risk for things like blood pressure, so you should make sure you’re setting morning habits that incorporate stress relief. Drinking water and avoiding screens first thing are two of Dr. Dlott’s suggestions, but you should also explore what other things help you to reduce stress. Prioritizing all aspects of your health is key for feeling your best.