Stroke is no longer a condition affecting only older adults. In recent years, more and more young people have experienced strokes due to lifestyle, stress, and daily habits—many of which seem harmless. Doctors warn that certain things we commonly do in the morning can unintentionally raise the risk of stroke if repeated over time. After reading medical guidance from Dr. Nguyễn Xuân Quang of the Military Medical Academy, I realized how small habits can have serious effects on health. Below are four widespread morning routines that experts suggest avoiding to protect the brain, heart, and blood vessels.
1. Getting out of bed too quickly upon waking
Many people have the habit of waking up and immediately jumping out of bed to start the day. However, this sudden movement is more harmful than most realize. While we sleep, the parasympathetic nervous system is dominant: the heart beats slower, muscles rest, and blood pressure stays lower than during the day. When we wake up abruptly, the sympathetic nervous system activates instantly, causing heart rate and blood pressure to spike in a matter of seconds. For the brain’s small blood vessels, this sudden change can cause them to rupture in vulnerable individuals, leading to a hemorrhagic stroke. Dr. Quang recommends that after waking, we remain lying down for at least one to two minutes. Gently massage the face, neck, and head, allowing the body to shift gradually from rest to movement. Only then should we sit up and stand.
2. Drinking salt water first thing in the morning
Some people drink diluted salt water immediately after waking because they believe it kills bacteria in the mouth, freshens the breath, and strengthens teeth. While salt water can indeed be useful for rinsing, drinking it is another matter entirely. Consuming salt right after waking—especially on an empty stomach—can irritate the stomach lining and esophagus. Over time, this may contribute to inflammation or ulcers. More importantly, excess salt intake can raise blood pressure, which is a major risk factor for stroke, kidney strain, and cardiovascular disease. The body needs hydration in the morning, but clean, plain water is much safer and healthier.
3. Exercising too early in cold morning air
Physical activity is essential for a healthy body and mind, but the timing matters. Exercising before sunrise, especially when the air is cold and the temperature is low, forces the body to work harder while it is still transitioning from rest. Cold morning air can constrict blood vessels, making the heart pump harder and increasing the risk of cardiovascular problems, including heart attacks and strokes. For individuals with lower stamina or existing health issues, early morning workouts can also worsen fatigue and strain the immune system. Doctors advise waiting until daylight, when the temperature is warmer and the body is fully awake, to exercise safely and effectively.
4. Drinking excessive water immediately after waking
Hydration is vital, especially in the morning, but consuming too much water at once can have the opposite effect. Drinking large amounts quickly may overload the heart and circulatory system. In people with underlying heart issues, this can cause shortness of breath, palpitations, dizziness, or in severe cases, trigger a stroke. Instead, start the day with 200–300 ml of water, sipping slowly rather than gulping. Staying hydrated throughout the day is more beneficial than flooding the system in one go.
These suggestions may seem simple, but they hold significant value. Sometimes the habits we overlook are the ones that gradually undermine our health. Because strokes often occur suddenly and without warning, even small precautions can make a major difference. By giving our bodies a gentler start to the day—waking slowly, hydrating wisely, and choosing safe times to exercise—we can protect our long-term health and reduce risk. Life is precious, and taking care of ourselves begins with the small actions we repeat every morning.