Jakarta, ThedailyID — The first hours after waking up can significantly affect heart health. Cardiologist Sanjay Bhojraj says several common morning habits may place extra stress on the cardiovascular system and increase long-term health risks.
Studies show the risk of heart attacks and sudden cardiac death tends to peak during the first few hours of the day. Based on more than 20 years of medical practice, Bhojraj shared five habits he avoids before 9 a.m.
1. Drinking Sugary Coffee Drinks
Bhojraj avoids flavored lattes and other sweet coffee beverages. A large serving can contain between 30 and 50 grams of sugar.
He said rapid blood sugar spikes may trigger insulin surges and contribute to metabolic stress over time. They can also leave people feeling hungry again shortly afterward.
2. Eating Pastries for Breakfast
Croissants, muffins, and danishes are another morning habit he avoids. These foods typically contain refined carbohydrates and saturated fats while providing little fiber or protein.
According to Bhojraj, they can cause a sharp rise in blood sugar followed by an energy crash. Repeated fluctuations may negatively affect heart health.
3. Starting the Day With Processed Meats
Bacon, sausage, and ham are common breakfast choices. However, Bhojraj notes that these products often contain high levels of sodium, saturated fat, and preservatives.
Occasional consumption is unlikely to cause problems. Still, frequent intake may increase cardiovascular risks over time.
4. Drinking Energy Drinks
Bhojraj also advises against consuming energy drinks shortly after waking up. Many products contain large amounts of caffeine, sugar, and other stimulants.
Those ingredients can increase heart rate and blood pressure. In some people, they may even trigger irregular heart rhythms.
5. Skipping Breakfast and Relying on Coffee
While intermittent fasting can work for some individuals, Bhojraj warns that many people simply replace breakfast with coffee and work-related stress.
He often sees patients who drink coffee on an empty stomach and immediately dive into work. According to him, that habit can overstimulate the nervous system and cause blood sugar fluctuations.
What Does He Recommend?
Instead, Bhojraj starts his day with water, protein, fiber, and nutrient-rich foods. His typical breakfast includes eggs, fruit, Greek yogurt, cottage cheese, berries, walnuts, or oatmeal with chia seeds.
He also recommends simple activities such as stretching, walking, deep breathing, or spending time in morning sunlight. These habits can help the body transition more smoothly into the day and support long-term heart health.
