I’ve written before about not touching yourself after 7pm, but what you do in the morning may be even more important.
The early hours of the day are when your mind is busiest. As your system transitions from rest mode to “go mode” through your daily wake-up cycle, cortisol increases, blood pressure increases, and heart rate variability decreases.
Studies have shown that cardiovascular events tend to peak in the first few hours after waking up. One often-cited analysis found a clear spike in heart attacks and sudden cardiac deaths in the morning. So what you eat, drink, and engage emotionally in the morning is more important than most people realize.
I can already hear the objections: “But I’m in a hurry, under-caffeinated, and negotiating with a toddler!” As a father of three children, I understand that. Still, after working as a cardiologist for over 20 years, there are some things I never do before 9am.
1. Sweet coffee drink
A large, flavorful latte can contain 30 to 50 grams of sugar before you’re actually eating it. That rapid rise in blood sugar levels increases insulin, which can lead to metabolic stress over time. And after an hour, you’ll be hungry again.
2. Breakfast pastries
This is especially harmful on an empty stomach. Croissants, muffins, and danishes are basically made up of refined carbohydrates and saturated fats, and usually don’t contain much fiber or protein, which slows down the reaction. Translation: Quick spike, quick crash, repeat. 7:15 a.m. Your heart doesn’t need instability
3. Processed meat for breakfast
Breakfast meats such as bacon, sausage, and ham are often high in sodium and saturated fat, and contain preservatives such as nitrates, which can lead to cardiovascular risks if consumed regularly. It’s okay once in a while. The question is when to eat each morning.
4. Energy drinks
This is a non-negotiable for me. Energy drinks often contain caffeine, sugar, and other stimulants that can put extra strain on your cardiovascular system. These can increase your heart rate and blood pressure and cause arrhythmias in some people, especially when you first wake up, when your body naturally begins its activities for the day.
5. Doing nothing (especially when combined with stress and caffeine)
This one has a slightly different nuance. Skipping breakfast is not automatically unhealthy. It’s different if you intentionally fast, stay hydrated, get some light physical activity, and go about your day calmly.
However, many people do not actually fast. I have seen many patients who simply run on adrenaline, drink coffee on an empty stomach, read emails quickly, and take medications without eating. By 10am, the nervous system is already overstimulated and blood sugar levels fluctuate dramatically.
As you get older, your body becomes less able to withstand the shaking. A morning routine that includes time to hydrate, nourish, and prepare for the day will help your system function as designed.
A cardiologist’s morning routine
Most mornings I keep it simple because consistency is more important than perfection. I try to focus on a few things. Protein, fiber, hydration, and making sure your nervous system doesn’t start the day at full speed.
It may look like eggs with fruit or cottage cheese with berries or walnuts. I also love Greek yogurt and oatmeal with chia seeds. Other mornings, I eat half of my breakfast while making my lunch and finish the rest later.
I usually drink water before coffee. And we make sure that caffeine isn’t the first signal our bodies receive that the day has begun. I’ve found that people often underestimate how much the nervous system influences cardiovascular health.
Of course, you should always consult your health care provider before making any major changes to your daily routine or diet. But what I tell all my patients is that a hectic, chaotic morning changes your physiology. Even just five minutes of slow breathing, stepping outside to get some sunlight, stretching, or taking a short walk can help your body prepare for the day more smoothly.
Dr. Sanjay Bhojraj is a board-certified interventional cardiologist and a board-certified functional medicine physician. A pioneer at the intersection of precision cardiology and lifestyle medicine, he is the founder of the Laguna Institute for Functional Medicine. Dr. Bhojraj is also the National Educator for the Institute of Functional Medicine. Follow him on Instagram.
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