Am morning routine notes
An am. Morning routine that could save your life:
- From 4am to noon, you have an am. Cardiovascular surge.
- 60% of all heart attacks happen between 6am-noon.
- This am. Cardio surge doesn’t happen much after 50-60 years of age.
- There are many things we do in the am that contribute to increasing cardiac stress. Listed below is a transition time in the morning that will help significantly:
- Upon waking, lay there for 30 seconds before doing anything.
- Slowly bring yourself to a sitting position. Pause for 30 seconds more as you bring your legs over the edge of the bed.
- Before you stand, plant feet flat on the floor, and lean forward and rise.
- The most important mistake or the most measured impact on morning cardiac risk in adults over 60: MOVING FROM LYING DOWN TO FULL ACTIVITY WITHOUT THE TRANSITION PROTOCOL ABOVE! (You need to give your cardiovascular system a 2–5-minute transition to start it up before you start your day.) Those who did this protocol in the am, over 60, had a 62% lower rate of major cardiac events (from 6-10 window). When you wake, in those 30seconds, you can praise God, deep breath or talk about all you are thankful for. Drink 8oz. of water you placed by your bedside. You can follow this with light stretching or slow walking for 10 minutes.
- IGNORE EMOTIOAL STRESS IN FIRST 15 MINUTES. (Worrying about things, stressing about the day…..) Over 60 who had high emotional stress, upon waking, had 56% higher risk of cardiac issues. (Focus on God, His Word, worship, etc..)
- EXERCISING INTENESLY IN EARLY AM. (like heavy lifting, running, …) (Between 6-9am)
- SKIPPING BREAKFAST OR EATING THE WRONG THING. (Like a white bagel or sweet cereal) Within an hour of rising, eat a protein, healthy fat and fiber breakfast. Examples would be eggs and veggies, a handful of nuts with plain yogurt, or oatmeal with flax and berries.
- DO NOT STAND UP TO QUICKLY FROM BED! A sudden drop in blood pressure can occur, which is orthostatic hypotension.
- DRINKING COFFEE BEFORE DRINKING WATER. Over 60, we have higher blood thickness. Thicker blood clots more easily. You have lost a half liter of water and are dehydrated. Caffeine is a diuretic.
- YOU CHECK YOUR PHONE WITHIN 1-2 MINUTES OF WAKING. You have been in a deep sleep and now your brain is supposed to handle social and emotional issues. This causes a spike in blood pressure over the age of 60, lasting 47 min. Even positive information. Can do it. NO SCREEN TIME FOR 2-5 minutes!!!
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