How you start your morning can have a lasting impact on your health—especially your heart. While you don’t need an intense routine filled with cold plunges and supplements, experts say building healthy habits is essential. Just as important, however, is knowing which behaviors to avoid.
Most people know that smoking, drinking alcohol, or vaping early in the day is unhealthy. But heart specialists are now warning about a less obvious habit that could be putting your heart at risk: checking your phone first thing in the morning.
Cardiologists say using your phone in the first hour after waking up can trigger a cascade of negative effects—both mentally and physically.
“It’s not just about stress hormones,” said Dr. Alexandra Kharazi, a cardiothoracic surgeon at Southern California Surgical. “It’s about what kind of day that habit sets in motion.”
According to Dr. Kharazi, scrolling through social media, responding to texts, or reading the news immediately after waking can increase stress and anxiety. This not only affects your mood but also takes time away from healthier habits. These include eating a nutritious breakfast, stretching, exercising, meditating, or spending quiet time with loved ones.
“When you check your phone first thing, you’re missing an opportunity to do something positive for your heart,” she explained.
Dr. Paul Bhella, a cardiologist and professor of medicine at Texas Christian University’s Burnett School of Medicine, agrees.
“It’s well established that both acute and chronic psychological stress are linked to high blood pressure and heart disease, including heart attacks and heart failure,” he said. “If checking your phone in the morning causes psychological stress, those risks apply.”
Experts suggest starting the day with calm, intentional activities instead. Even a few minutes of mindfulness or a walk outside can help regulate stress and support cardiovascular health.
The message from heart doctors is clear: Put the phone down when you wake up. Your heart may thank you for it.
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