A 93-year-old doctor’s recommendations for older adults

Stroke, commonly known as stroke or stroke, is one of the leading causes of death and disability in the world. According to the World Health Organization, more than 15 million people suffer from it each year, and a large portion of cases occur in the early hours of the morning. This is due to physiological processes that happen right after waking up: the blood becomes thicker during the night, the body experiences an increase in cortisol (the stress hormone) and the heart accelerates its rhythm as it moves from rest to activity.

Far from being a totally unpredictable event, stroke is strongly related to our habits. What we do when we wake up can become a risk factor or a protective tool.

Why the morning is a high-risk time

• Nocturnal dehydration: After 6 to 8 hours without water, the blood loses fluidity and the vessels become more rigid.
• Sudden rise in blood pressure: when we stand up suddenly, the body suffers a sudden effort.
• Coffee on an empty stomach: increases pressure and contributes to dehydration.
• Overexertion in the bathroom: This can lead to a dangerous increase in blood pressure.
• Cold showers upon waking: they generate spasms in the blood vessels.

The “anti-stroke” morning ritual

A 93-year-old doctor, who has survived two micro-strokes, shares the routine he follows to stay active and lucid without relying on permanent drugs:

1. Waking up without sudden movements
   Still in bed, move your hands, feet, and neck slowly. This helps circulation to activate without straining the heart or brain.
2. Deep breathing when sitting
   Perform 5 slow breaths: inhale in 4 counts and exhale in 6. This exercise stabilizes the heart rate and reduces the impact of waking up.
3. A glass of warm water with lemon
   promotes hydration, improves circulation and provides vitamin C.
4. Gentle 3-minute
   exercises Circular movements of the head, shoulders and ankles, without excessive effort.
5. Half an hour of calm
   Avoid news, television and social networks. It allows the body to adapt before starting more demanding activities.

Practical tips to take care of your brain

• Avoid getting up suddenly: Take at least a minute before standing up.
• Keep a glass of water on your nightstand to drink as soon as you wake up.
• Delay coffee by about 20 to 30 minutes after breakfast.
• Integrate a gentle stretching routine: no more than 5 minutes are necessary.
• Check your blood pressure regularly if you have a family history or already have high blood pressure.

Additional recommendations

• If you’re over 50, talk to your doctor about your cardiovascular risk.
• Maintain an active lifestyle: Walking every day helps maintain circulation.
• Avoid smoking and moderate alcohol consumption, as both increase the risk of stroke.
• Try to get enough sleep: Lack of sleep alters your heart pressure and rhythm.

Stroke is not a totally unpredictable event. Every morning we have the opportunity to protect our brain with small habits that make a difference. What you do in the first minutes of the day can become your best shield against this silent disease.