What time of day it is
High blood pressure is the most dangerous
We know that blood pressure fluctuates throughout the year, throughout the day, and that there are cycles of peaks and troughs.
The pattern of changes in human blood pressure is roughly as follows:
8:00~10:00 After getting up in the morning, the blood pressure rises significantly, and after reaching the first peak, it turns to decrease;
17:00~18:00 In the evening, blood pressure rises again from the trough to the second peak;
2:00~3:00 In the early morning after falling asleep, blood pressure will continue to decrease, enter a trough, and so on.
If the range of blood pressure fluctuations is too large during the peak period, it is a dangerous situation for people with high blood pressure.
The recently released Asian Consensus on the Management of Hypertension shows that early morning hypertension can increase the risk of coronary heart disease and stroke, and the incidence is higher in Asian populations.
Therefore, it is especially important to pay attention to high blood pressure in the morning!
What is early morning hypertension?
Early morning hypertension refers to a phenomenon in which blood pressure rises too quickly and at high levels after waking up in the morning, which may be due to increased excitability of the sympathetic nervous system.
Studies have found that early morning hypertension is common in older adults, and some risk factors can also cause early morning blood pressure fluctuations, such as diabetes, hyperlipidemia, sleep apnea, as well as excessive salt intake, smoking and drinking, anxiety, etc.
In addition, patients with arteriolar and large artery vascular target organ lesions are also prone to early morning hypertension.
Self-test method: blood pressure can be measured twice after urination and waking up within 1 hour, after sitting and resting, take the average value, if the average morning blood pressure of 5 days of home self-test is higher than 135/85 mm Hg, it is early morning hypertension.
Early morning high blood pressure is like an active volcano
Blood pressure is like an active volcano in the morning, and a lot of research and clinical evidence shows that
Early morning hypertension can accelerate atherosclerosis, induce myocardial remodeling, lead to abnormal ventricular repolarization, and induce atherosclerotic cardiovascular and cerebrovascular events, left ventricular hypertrophy, malignant arrhythmia, etc.
Studies have shown that myocardial infarction is 3 times more likely to occur at 9 a.m. than at 9 p.m.; The peak of cardiogenic infarction occurs at 9 o'clock ~ 12 o'clock in the morning; The incidence of stroke in the early morning is increased by 60%;
The proportion of elderly people who die in the early morning reaches 60%, of which 70%~80% die suddenly from cardiovascular diseases.
Therefore, the management and prevention of hypertension in the early morning is very important to prevent cardiovascular and cerebrovascular diseases. Knowing how blood pressure changes, especially in the morning, can help you better manage your blood pressure.
Generally speaking, the normal blood pressure fluctuation range is about 10%~20%, if the fluctuation range is too large, it will affect the body, if the hypertension patient fails to control the blood pressure, the first peak in the morning will become a dangerous "volcanic moment".
Six things to do to control your blood pressure in the morning
1. Adjust your lifestyle
First of all, you need to make lifestyle adjustments, such as having a calm mind, getting enough sleep, and exercising regularly. Avoid walking, standing, sitting, lying down for a long time, and avoiding going to the toilet for a long time.
2. Pay attention to keeping warm both indoors and outdoors
Meteorologists have found two "blood pressure fluctuation laws":
When the air pressure drops to the lowest value and the temperature rises to the maximum value, the patients with cardiovascular and cerebrovascular diseases are the most.
The number of cases is also higher when the air pressure rises sharply at the lowest value or drops rapidly at the peak.
If there is a large temperature difference between day and night, be sure to keep warm, open windows for ventilation and remember to add clothes when going out. Older people should pay special attention to reducing going out in the early morning, windy, and cool weather.
3. Control daily salt intake
According to the Dietary Guidelines for Chinese Residents (2022), the daily salt intake of adults should be limited to 5 grams per person. Depending on the situation, use a salt limiting spoon and distribute the appropriate amount of salt among the three meals a day.
4. 遵医嘱服药
If you feel unwell, or your blood pressure is unstable, you should seek medical attention in time, and ask the doctor to judge how to make adjustments.
Try to take 24-hour long-acting antihypertensive drugs and take them once after getting up, which can not only effectively control the average level of blood pressure in 24 hours, but also prevent the increase in blood pressure 18~24 hours (the last 6 hours) after taking the medicine, that is, a few hours before the second dose.
5. Exercise appropriately every week
Appropriate exercise can promote the body's metabolic circulation, which is helpful for lowering blood pressure, controlling weight, regulating body functions, etc., and moderate-intensity exercise of 30 minutes or more 3 days a week can effectively help improve blood pressure.
The best time for people with high blood pressure to exercise is in the afternoon or evening. 6~10 o'clock in the morning is the high incidence period of cardiovascular disease, and exercise should be avoided.
The intensity of exercise should not be too large, and the amount of activity should be moderate. Don't hold your breath when exercising, don't stop and get up suddenly, and warm up well before exercising.
6. Appropriate potassium supplementation
Potassium is an element that can help the body control fluid balance and lower blood pressure, eating more foods such as bananas, beans, fish, nuts and seeds can replenish potassium for the body.