Morning is often seen as a fresh start—but what if some of your everyday habits are silently increasing your risk of a stroke? Stroke, a serious medical emergency caused by interrupted blood flow to the brain, can happen to anyone, regardless of age. And the risk can be influenced by simple routines you barely think about.

Here are 4 common morning habits that may bring you closer to a stroke—and what to do instead:

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1. Getting Out of Bed Too Quickly

When you wake up and jump out of bed immediately, your blood pressure and heart rate can spike suddenly. This abrupt change in posture and circulation can be dangerous, especially for older adults or those with cardiovascular issues.

What to do instead:
Take a minute to sit up slowly, stretch, and let your body adjust before standing.

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2. Skipping Breakfast

Many people skip breakfast in a rush or in an attempt to lose weight. But going without food in the morning can lead to low blood sugar, increased stress hormones, and higher blood pressure—all of which can raise stroke risk over time.

What to do instead:
Eat a light, balanced breakfast with protein, healthy fats, and fiber to stabilize your energy and circulation.

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3. Drinking Coffee Before Water

Reaching for a cup of coffee first thing may be your go-to, but caffeine is a diuretic and can dehydrate you—especially after 6–8 hours of sleep without water. Dehydration thickens the blood, increasing the chance of clot formation.

What to do instead:
Drink a glass of water first to rehydrate your body before having coffee or tea.

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4. Holding in Your Urine

Many people delay going to the bathroom in the morning, whether out of habit or convenience. But holding in urine puts pressure on the bladder and nervous system, which can cause a sudden spike in blood pressure—a dangerous trigger for stroke, especially in those with hypertension.

What to do instead:
Empty your bladder soon after waking up to reduce pressure on your cardiovascular system.