Seniors NEVER Shower Like This It Can Trigger a Stroke Instantly Dr William Li
00:00Welcome to the Dr. William Lee podcast. Welcome to the Dr. William Lee podcast. I'm Dr. Ethan and joining me again today I'm Dr. Ethan and joining me again today I'm Dr. Ethan and joining me again today is physician and researcher Dr. William is physician and researcher Dr. William is physician and researcher Dr. William Lee. Always good to see you, doctor. Lee. Always good to see you, doctor. Lee. Always good to see you, doctor. Thanks, Ethan. It's great to be back, Thanks, Ethan. It's great to be back, Thanks, Ethan. It's great to be back, especially for a topic as overlooked as especially for a topic as overlooked as especially for a topic as overlooked as this one. Most people think of stroke as this one. Most people think of stroke as this one. Most people think of stroke as something that builds up silently over something that builds up silently over something that builds up silently over years. But what if I told you a single years. But what if I told you a single years. But what if I told you a single mistake during your morning shower could mistake during your morning shower could mistake during your morning shower could act as the trigger? That's right. We're act as the trigger? That's right. We're act as the trigger? That's right. We're not here to scare anyone, but there's a not here to scare anyone, but there's a not here to scare anyone, but there's a physiological reason why a simple shower physiological reason why a simple shower physiological reason why a simple shower done the wrong way can spike your risk done the wrong way can spike your risk done the wrong way can spike your risk of stroke, especially after age 60. You of stroke, especially after age 60. You of stroke, especially after age 60. You won't hear this discussed often, and yet won't hear this discussed often, and yet won't hear this discussed often, and yet it's a factor present in millions of it's a factor present in millions of it's a factor present in millions of households. It's not about the water households. It's not about the water households. It's not about the water itself. It's about how the body reacts itself. It's about how the body reacts itself. It's about how the body reacts when exposed to rapid temperature when exposed to rapid temperature when exposed to rapid temperature shifts, blood pressure fluctuations, and shifts, blood pressure fluctuations, and shifts, blood pressure fluctuations, and poor timing. For seniors with fragile
01:00poor timing. For seniors with fragile poor timing. For seniors with fragile circulatory systems, those moments can circulatory systems, those moments can circulatory systems, those moments can be dangerous. We're going to break down be dangerous. We're going to break down be dangerous. We're going to break down the science behind this. We'll talk the science behind this. We'll talk the science behind this. We'll talk about the specific habits to avoid, the about the specific habits to avoid, the about the specific habits to avoid, the mechanisms that make them risky, and the mechanisms that make them risky, and the mechanisms that make them risky, and the safer alternatives every household safer alternatives every household safer alternatives every household should know. And if you have older should know. And if you have older should know. And if you have older parents, grandparents, or if you're over parents, grandparents, or if you're over parents, grandparents, or if you're over 60 yourself, this episode might 60 yourself, this episode might 60 yourself, this episode might literally help prevent a medical literally help prevent a medical literally help prevent a medical emergency, make sure to subscribe to the emergency, make sure to subscribe to the emergency, make sure to subscribe to the Dr. William Lee podcast so you never Dr. William Lee podcast so you never Dr. William Lee podcast so you never miss critical conversations like this. miss critical conversations like this. miss critical conversations like this. Let's take a closer look at the habits Let's take a closer look at the habits Let's take a closer look at the habits putting people at risk. Starting with putting people at risk. Starting with putting people at risk. Starting with the one so many people do every morning the one so many people do every morning the one so many people do every morning without thinking. So, what are we really without thinking. So, what are we really without thinking. So, what are we really talking about here? What's the actual talking about here? What's the actual talking about here? What's the actual habit that's putting so many seniors at habit that's putting so many seniors at habit that's putting so many seniors at risk every single morning? It's the way risk every single morning? It's the way risk every single morning? It's the way people take their showers, especially people take their showers, especially people take their showers, especially first thing in the morning, often with first thing in the morning, often with first thing in the morning, often with cold water and frequently in a rush. It cold water and frequently in a rush. It cold water and frequently in a rush. It might seem like just another part of might seem like just another part of might seem like just another part of your routine. But for older adults, that your routine. But for older adults, that your routine. But for older adults, that simple routine becomes a physical simple routine becomes a physical simple routine becomes a physical stressor that the body may not tolerate
02:00stressor that the body may not tolerate stressor that the body may not tolerate well. I've seen people walk straight well. I've seen people walk straight well. I've seen people walk straight into the shower after waking up, still into the shower after waking up, still into the shower after waking up, still groggy, and turn on cold water right groggy, and turn on cold water right groggy, and turn on cold water right away. Sometimes splashing it directly on away. Sometimes splashing it directly on away. Sometimes splashing it directly on the head or back of the neck. Exactly. the head or back of the neck. Exactly. the head or back of the neck. Exactly. That's one of the most dangerous things That's one of the most dangerous things That's one of the most dangerous things you can do, especially over the age of you can do, especially over the age of you can do, especially over the age of 60. Cold water hitting the head or neck 60. Cold water hitting the head or neck 60. Cold water hitting the head or neck abruptly can trigger sudden vasoc abruptly can trigger sudden vasoc abruptly can trigger sudden vasoc constriction, meaning your blood vessels constriction, meaning your blood vessels constriction, meaning your blood vessels tighten up almost instantly. For someone tighten up almost instantly. For someone tighten up almost instantly. For someone with stiff arteries or a history of with stiff arteries or a history of with stiff arteries or a history of hypertension, this spike in vascular hypertension, this spike in vascular hypertension, this spike in vascular resistance can lead to a dramatic blood resistance can lead to a dramatic blood resistance can lead to a dramatic blood pressure swing. That's not the only pressure swing. That's not the only pressure swing. That's not the only issue. Some people take showers on an issue. Some people take showers on an issue. Some people take showers on an empty stomach or right after taking empty stomach or right after taking empty stomach or right after taking their blood pressure meds. Others stay their blood pressure meds. Others stay their blood pressure meds. Others stay under the stream too long, especially in under the stream too long, especially in under the stream too long, especially in hot water, which can lower blood hot water, which can lower blood hot water, which can lower blood pressure too fast and cause dizziness or pressure too fast and cause dizziness or pressure too fast and cause dizziness or fainting. Let's not forget temperature fainting. Let's not forget temperature fainting. Let's not forget temperature differences in winter. A warm body differences in winter. A warm body differences in winter. A warm body stepping into a cold bathroom with tile stepping into a cold bathroom with tile stepping into a cold bathroom with tile floors and poor ventilation, it shocks
03:00floors and poor ventilation, it shocks floors and poor ventilation, it shocks the autonomic nervous system. For an the autonomic nervous system. For an the autonomic nervous system. For an aging heart, that's a lot to handle in a aging heart, that's a lot to handle in a aging heart, that's a lot to handle in a short time. What's ironic is that these short time. What's ironic is that these short time. What's ironic is that these habits are often done in the name of habits are often done in the name of habits are often done in the name of being healthy. Cold showers, early being healthy. Cold showers, early being healthy. Cold showers, early wakeups, long cleansing routines, but wakeups, long cleansing routines, but wakeups, long cleansing routines, but the truth is timing and technique the truth is timing and technique the truth is timing and technique matter. What's safe for a 25-year-old matter. What's safe for a 25-year-old matter. What's safe for a 25-year-old athlete may be risky for a 70-year-old athlete may be risky for a 70-year-old athlete may be risky for a 70-year-old with borderline blood pressure. We're with borderline blood pressure. We're with borderline blood pressure. We're not saying don't shower. We're saying not saying don't shower. We're saying not saying don't shower. We're saying know your body, understand the risks, know your body, understand the risks, know your body, understand the risks, and adjust the habit to suit your age and adjust the habit to suit your age and adjust the habit to suit your age and condition. Because when the nervous and condition. Because when the nervous and condition. Because when the nervous system and circulatory system get system and circulatory system get system and circulatory system get overwhelmed, it doesn't take much to overwhelmed, it doesn't take much to overwhelmed, it doesn't take much to push things past the point of recovery. push things past the point of recovery. push things past the point of recovery. Coming up, we'll dive into what's Coming up, we'll dive into what's Coming up, we'll dive into what's actually happening inside the body actually happening inside the body actually happening inside the body during these moments. How that shock to during these moments. How that shock to during these moments. How that shock to the system can trigger a stroke. The the system can trigger a stroke. The the system can trigger a stroke. The science is compelling, and the numbers science is compelling, and the numbers science is compelling, and the numbers speak loudly. It's incredible how the speak loudly. It's incredible how the speak loudly. It's incredible how the body reacts to a sudden temperature body reacts to a sudden temperature
04:00body reacts to a sudden temperature change. That split-second shock from change. That split-second shock from change. That split-second shock from cold water might feel harmless, but for cold water might feel harmless, but for cold water might feel harmless, but for older adults, it sets off a chain older adults, it sets off a chain older adults, it sets off a chain reaction deep inside the brain's reaction deep inside the brain's reaction deep inside the brain's vascular system. The shift is both rapid vascular system. The shift is both rapid vascular system. The shift is both rapid and dangerous. When cold water hits and dangerous. When cold water hits and dangerous. When cold water hits sensitive areas like the neck or back, sensitive areas like the neck or back, sensitive areas like the neck or back, blood vessels constrict almost blood vessels constrict almost blood vessels constrict almost instantly. This isn't just surface instantly. This isn't just surface instantly. This isn't just surface level. The constriction travels up to level. The constriction travels up to level. The constriction travels up to cerebral arteries, limiting blood flow cerebral arteries, limiting blood flow cerebral arteries, limiting blood flow to the brain. That temporary blockage, to the brain. That temporary blockage, to the brain. That temporary blockage, no matter how brief, can deprive brain no matter how brief, can deprive brain no matter how brief, can deprive brain tissue of oxygen. In older adults, where tissue of oxygen. In older adults, where tissue of oxygen. In older adults, where arteries are already narrowed or less arteries are already narrowed or less arteries are already narrowed or less flexible, this can lead to what's called flexible, this can lead to what's called flexible, this can lead to what's called a transient eskeemic attack or TIA. a transient eskeemic attack or TIA. a transient eskeemic attack or TIA. These episodes are often brushed off These episodes are often brushed off These episodes are often brushed off because the symptoms fade quickly. because the symptoms fade quickly. because the symptoms fade quickly. Dizziness, disorientation, Dizziness, disorientation, Dizziness, disorientation, numbness, but they're serious warnings. numbness, but they're serious warnings. numbness, but they're serious warnings. They signal that a stroke isn't a matter They signal that a stroke isn't a matter They signal that a stroke isn't a matter of whether but when unless something of whether but when unless something of whether but when unless something changes. There was a study from Kyoto
05:00changes. There was a study from Kyoto changes. There was a study from Kyoto University in 2022 that found a rise in University in 2022 that found a rise in University in 2022 that found a rise in early morning strokes during colder early morning strokes during colder early morning strokes during colder months, particularly among people over months, particularly among people over months, particularly among people over 65. Many occurred shortly after waking 65. Many occurred shortly after waking 65. Many occurred shortly after waking around the time people usually head to around the time people usually head to around the time people usually head to the bathroom. That correlation isn't the bathroom. That correlation isn't the bathroom. That correlation isn't coincidence. A sudden drop in skin coincidence. A sudden drop in skin coincidence. A sudden drop in skin temperature activates the sympathetic temperature activates the sympathetic temperature activates the sympathetic nervous system. Heart rate rises, blood nervous system. Heart rate rises, blood nervous system. Heart rate rises, blood pressure spikes, and vessels in the pressure spikes, and vessels in the pressure spikes, and vessels in the brain either overcontract or fail to brain either overcontract or fail to brain either overcontract or fail to adapt. In aging bodies, those adapt. In aging bodies, those adapt. In aging bodies, those corrections don't come fast enough. It's corrections don't come fast enough. It's corrections don't come fast enough. It's the perfect storm. Reduced bare reflex the perfect storm. Reduced bare reflex the perfect storm. Reduced bare reflex sensitivity, weaker vessel walls, maybe sensitivity, weaker vessel walls, maybe sensitivity, weaker vessel walls, maybe pre-existing plaque. That's when a spike pre-existing plaque. That's when a spike pre-existing plaque. That's when a spike or drop in blood pressure becomes more or drop in blood pressure becomes more or drop in blood pressure becomes more than just uncomfortable. It becomes than just uncomfortable. It becomes than just uncomfortable. It becomes dangerous. What complicates it further dangerous. What complicates it further dangerous. What complicates it further is that elderly individuals often shower is that elderly individuals often shower is that elderly individuals often shower alone. If they faint or lose alone. If they faint or lose alone. If they faint or lose consciousness, there's no immediate consciousness, there's no immediate consciousness, there's no immediate help. That delay in response increases help. That delay in response increases help. That delay in response increases the risk of permanent damage. It's not
06:00the risk of permanent damage. It's not the risk of permanent damage. It's not just cold exposure. On the flip side, just cold exposure. On the flip side, just cold exposure. On the flip side, hot water can lead to a sharp drop in hot water can lead to a sharp drop in hot water can lead to a sharp drop in blood pressure, causing dizziness or blood pressure, causing dizziness or blood pressure, causing dizziness or collapse. Combine that with medications collapse. Combine that with medications collapse. Combine that with medications taken in the morning, and the body's taken in the morning, and the body's taken in the morning, and the body's ability to self-regulate is pushed past ability to self-regulate is pushed past ability to self-regulate is pushed past its limit. People assume a hot or cold its limit. People assume a hot or cold its limit. People assume a hot or cold shower is harmless, refreshing even. But shower is harmless, refreshing even. But shower is harmless, refreshing even. But in certain age groups, it's more like a in certain age groups, it's more like a in certain age groups, it's more like a cardiovascular test the body didn't sign cardiovascular test the body didn't sign cardiovascular test the body didn't sign up for. That's why education matters. up for. That's why education matters. up for. That's why education matters. When people know how the brain and blood When people know how the brain and blood When people know how the brain and blood vessels respond, they begin to see their vessels respond, they begin to see their vessels respond, they begin to see their morning routine not just as a habit, but morning routine not just as a habit, but morning routine not just as a habit, but as a health decision. The best part is as a health decision. The best part is as a health decision. The best part is this isn't something that requires this isn't something that requires this isn't something that requires massive change. A few adjustments to how massive change. A few adjustments to how massive change. A few adjustments to how and when you shower can dramatically and when you shower can dramatically and when you shower can dramatically reduce the risk. That contrast between reduce the risk. That contrast between reduce the risk. That contrast between resilience and vulnerability is exactly resilience and vulnerability is exactly resilience and vulnerability is exactly what we'll explore next. Why younger what we'll explore next. Why younger what we'll explore next. Why younger bodies often absorb the shock, but bodies often absorb the shock, but bodies often absorb the shock, but seniors face far greater consequences.
07:00seniors face far greater consequences. seniors face far greater consequences. Younger adults might shrug off a sudden Younger adults might shrug off a sudden Younger adults might shrug off a sudden rush of cold water or a quick blood rush of cold water or a quick blood rush of cold water or a quick blood pressure swing without much consequence. pressure swing without much consequence. pressure swing without much consequence. But that same physiological shock lands But that same physiological shock lands But that same physiological shock lands very differently in someone over 60. The very differently in someone over 60. The very differently in someone over 60. The difference isn't just about age. It's difference isn't just about age. It's difference isn't just about age. It's about how the body loses certain about how the body loses certain about how the body loses certain protective mechanisms over time. One protective mechanisms over time. One protective mechanisms over time. One major change is in barrerow reflex major change is in barrerow reflex major change is in barrerow reflex sensitivity, which is how well the body sensitivity, which is how well the body sensitivity, which is how well the body regulates sudden shifts in blood regulates sudden shifts in blood regulates sudden shifts in blood pressure. In a younger person, that pressure. In a younger person, that pressure. In a younger person, that system reacts instantly to stabilize system reacts instantly to stabilize system reacts instantly to stabilize pressure. But in older adults, the pressure. But in older adults, the pressure. But in older adults, the response becomes sluggish. A spike or response becomes sluggish. A spike or response becomes sluggish. A spike or drop isn't corrected as quickly, drop isn't corrected as quickly, drop isn't corrected as quickly, allowing dangerous levels to persist allowing dangerous levels to persist allowing dangerous levels to persist just long enough to cause harm. The just long enough to cause harm. The just long enough to cause harm. The cardiovascular system also stiffens with cardiovascular system also stiffens with cardiovascular system also stiffens with age. Arteries lose elasticity, age. Arteries lose elasticity, age. Arteries lose elasticity, particularly in the brain. That rigidity particularly in the brain. That rigidity particularly in the brain. That rigidity means they can't adapt as smoothly to means they can't adapt as smoothly to means they can't adapt as smoothly to sudden constriction or dilation, which sudden constriction or dilation, which sudden constriction or dilation, which makes them more prone to injury when makes them more prone to injury when makes them more prone to injury when exposed to sudden cold or heat. Another
08:00exposed to sudden cold or heat. Another exposed to sudden cold or heat. Another overlooked factor is pre-existing overlooked factor is pre-existing overlooked factor is pre-existing plaque. Many seniors have some level of plaque. Many seniors have some level of plaque. Many seniors have some level of arterial buildup even without a formal arterial buildup even without a formal arterial buildup even without a formal diagnosis. When blood vessels constrict diagnosis. When blood vessels constrict diagnosis. When blood vessels constrict rapidly, the plaque can become unstable, rapidly, the plaque can become unstable, rapidly, the plaque can become unstable, dislodge, and lead to an emolic stroke. dislodge, and lead to an emolic stroke. dislodge, and lead to an emolic stroke. It's not just about restricted blood It's not just about restricted blood It's not just about restricted blood flow anymore. It becomes a mechanical flow anymore. It becomes a mechanical flow anymore. It becomes a mechanical obstruction. That explains why morning obstruction. That explains why morning obstruction. That explains why morning routines can turn deadly. At the very routines can turn deadly. At the very routines can turn deadly. At the very time someone's stepping into the shower, time someone's stepping into the shower, time someone's stepping into the shower, their body is still transitioning from their body is still transitioning from their body is still transitioning from sleep. Blood pressure is naturally sleep. Blood pressure is naturally sleep. Blood pressure is naturally lower, heart rate is slower, and then lower, heart rate is slower, and then lower, heart rate is slower, and then boom, a thermal shock hits. Add to that boom, a thermal shock hits. Add to that boom, a thermal shock hits. Add to that the common use of anti-hypertensive or the common use of anti-hypertensive or the common use of anti-hypertensive or diuretic medications taken shortly after diuretic medications taken shortly after diuretic medications taken shortly after waking. These drugs amplify waking. These drugs amplify waking. These drugs amplify vulnerability by lowering blood pressure vulnerability by lowering blood pressure vulnerability by lowering blood pressure or altering fluid balance. It's a or altering fluid balance. It's a or altering fluid balance. It's a perfect storm when combined with thermal perfect storm when combined with thermal perfect storm when combined with thermal shock. Dehydration plays a quiet but shock. Dehydration plays a quiet but shock. Dehydration plays a quiet but powerful role here. Many older adults
09:00powerful role here. Many older adults powerful role here. Many older adults begin their day without enough fluids, begin their day without enough fluids, begin their day without enough fluids, which thickens the blood. When that which thickens the blood. When that which thickens the blood. When that combines with narrowed vessels and combines with narrowed vessels and combines with narrowed vessels and sudden temperature changes, the sudden temperature changes, the sudden temperature changes, the conditions become far more dangerous. conditions become far more dangerous. conditions become far more dangerous. There was a clinical analysis published There was a clinical analysis published There was a clinical analysis published in Neurology Today in 2023 that showed in Neurology Today in 2023 that showed in Neurology Today in 2023 that showed stroke admissions were significantly stroke admissions were significantly stroke admissions were significantly higher during early morning hours in higher during early morning hours in higher during early morning hours in adults over 65, especially in colder adults over 65, especially in colder adults over 65, especially in colder seasons. The data hinted at daily seasons. The data hinted at daily seasons. The data hinted at daily habits, not just random events driving habits, not just random events driving habits, not just random events driving those trends. The irony is that these those trends. The irony is that these those trends. The irony is that these risks rarely get discussed in everyday risks rarely get discussed in everyday risks rarely get discussed in everyday health checkups. Most people wouldn't health checkups. Most people wouldn't health checkups. Most people wouldn't think twice about showering. But when think twice about showering. But when think twice about showering. But when the body's resilience isn't what it used the body's resilience isn't what it used the body's resilience isn't what it used to be, even normal routines demand a to be, even normal routines demand a to be, even normal routines demand a closer look. That's why awareness is closer look. That's why awareness is closer look. That's why awareness is key. It's not about avoiding showers. key. It's not about avoiding showers. key. It's not about avoiding showers. It's about knowing how to adapt. timing, It's about knowing how to adapt. timing, It's about knowing how to adapt. timing, temperature, and body condition matter temperature, and body condition matter temperature, and body condition matter more as we age. In a moment, we'll dive more as we age. In a moment, we'll dive more as we age. In a moment, we'll dive into what those safe adjustments look
10:00into what those safe adjustments look into what those safe adjustments look like. Simple shifts that can help like. Simple shifts that can help like. Simple shifts that can help prevent a medical emergency from prevent a medical emergency from prevent a medical emergency from starting in your own bathroom. When we starting in your own bathroom. When we starting in your own bathroom. When we think about reducing stroke risk, think about reducing stroke risk, think about reducing stroke risk, showering isn't usually the first thing showering isn't usually the first thing showering isn't usually the first thing that comes to mind. But based on that comes to mind. But based on that comes to mind. But based on everything we've discussed so far, it's everything we've discussed so far, it's everything we've discussed so far, it's clear that the way we approach something clear that the way we approach something clear that the way we approach something as routine as bathing needs to change, as routine as bathing needs to change, as routine as bathing needs to change, especially for older adults. When we especially for older adults. When we especially for older adults. When we think about reducing stroke risk, as routine as bathing needs to change, especially for older adults. The goal especially for older adults. The goal especially for older adults. The goal isn't to avoid showering, but to be isn't to avoid showering, but to be isn't to avoid showering, but to be smarter about how and when it's done. smarter about how and when it's done. smarter about how and when it's done. One of the most important factors is One of the most important factors is One of the most important factors is water temperature. Sudden exposure to water temperature. Sudden exposure to water temperature. Sudden exposure to cold or very hot water can shock the cold or very hot water can shock the cold or very hot water can shock the system. For people over 60, lukewarm system. For people over 60, lukewarm system. For people over 60, lukewarm water is the safest range around 36 to water is the safest range around 36 to water is the safest range around 36 to 38° C. It helps keep blood vessels
11:0038° C. It helps keep blood vessels 38° C. It helps keep blood vessels stable without triggering sharp stable without triggering sharp stable without triggering sharp constriction or dilation. Timing also constriction or dilation. Timing also constriction or dilation. Timing also matters. Many seniors shower right after matters. Many seniors shower right after matters. Many seniors shower right after waking when the body is still adjusting waking when the body is still adjusting waking when the body is still adjusting from sleep, but that's when blood from sleep, but that's when blood from sleep, but that's when blood pressure is naturally lower and the pressure is naturally lower and the pressure is naturally lower and the cardiovascular system hasn't fully cardiovascular system hasn't fully cardiovascular system hasn't fully stabilized. Waiting 30 to 60 minutes stabilized. Waiting 30 to 60 minutes stabilized. Waiting 30 to 60 minutes after getting up allows the body to after getting up allows the body to after getting up allows the body to rehydrate, move around, and get rehydrate, move around, and get rehydrate, move around, and get circulation going before stepping into circulation going before stepping into circulation going before stepping into the bathroom. That's a crucial point. the bathroom. That's a crucial point. the bathroom. That's a crucial point. Just walking a bit, drinking a glass of Just walking a bit, drinking a glass of Just walking a bit, drinking a glass of water, or stretching gently helps raise water, or stretching gently helps raise water, or stretching gently helps raise blood pressure to a more stable level. blood pressure to a more stable level. blood pressure to a more stable level. And for those on morning medications, And for those on morning medications, And for those on morning medications, giving those drugs time to take effect, giving those drugs time to take effect, giving those drugs time to take effect, especially blood pressure meds, can especially blood pressure meds, can especially blood pressure meds, can reduce the sudden drop that makes reduce the sudden drop that makes reduce the sudden drop that makes thermal shock more dangerous. Another thermal shock more dangerous. Another thermal shock more dangerous. Another tip is to start slow. Instead of jumping tip is to start slow. Instead of jumping tip is to start slow. Instead of jumping into full body water exposure, begin by into full body water exposure, begin by into full body water exposure, begin by wetting the hands, then arms, then legs. wetting the hands, then arms, then legs. wetting the hands, then arms, then legs. This gradual acclamation gives the
12:00This gradual acclamation gives the This gradual acclamation gives the nervous system time to respond. Sudden nervous system time to respond. Sudden nervous system time to respond. Sudden full body immersion, especially on the full body immersion, especially on the full body immersion, especially on the head and neck, is where the biggest head and neck, is where the biggest head and neck, is where the biggest danger lies. People often overlook danger lies. People often overlook danger lies. People often overlook bathroom safety accessories, too. bathroom safety accessories, too. bathroom safety accessories, too. Non-slip mats, shower chairs, and grab Non-slip mats, shower chairs, and grab Non-slip mats, shower chairs, and grab bars aren't just for those with mobility bars aren't just for those with mobility bars aren't just for those with mobility issues. They help reduce anxiety during issues. They help reduce anxiety during issues. They help reduce anxiety during bathing, which keeps heart rate and bathing, which keeps heart rate and bathing, which keeps heart rate and blood pressure more controlled. Feeling blood pressure more controlled. Feeling blood pressure more controlled. Feeling unsteady, even briefly, can cause a unsteady, even briefly, can cause a unsteady, even briefly, can cause a stress spike that contributes to stress spike that contributes to stress spike that contributes to vascular instability. It's also smart to vascular instability. It's also smart to vascular instability. It's also smart to check the environment. A cold floor, check the environment. A cold floor, check the environment. A cold floor, strong air flow from a vent, or sudden strong air flow from a vent, or sudden strong air flow from a vent, or sudden light changes can all add to physical light changes can all add to physical light changes can all add to physical stress. Keeping the bathroom slightly stress. Keeping the bathroom slightly stress. Keeping the bathroom slightly warm and well lit reduces that ambient warm and well lit reduces that ambient warm and well lit reduces that ambient shock. One last recommendation from a shock. One last recommendation from a shock. One last recommendation from a recent 2022 geriatric care study, recent 2022 geriatric care study, recent 2022 geriatric care study, consider bathing later in the day. consider bathing later in the day. consider bathing later in the day. Participants over 65 who bathed in the Participants over 65 who bathed in the Participants over 65 who bathed in the late morning or early evening had fewer late morning or early evening had fewer late morning or early evening had fewer blood pressure fluctuations and reported
13:00blood pressure fluctuations and reported blood pressure fluctuations and reported fewer symptoms like dizziness or fatigue fewer symptoms like dizziness or fatigue fewer symptoms like dizziness or fatigue post shower. Sometimes safety is just post shower. Sometimes safety is just post shower. Sometimes safety is just about timing and subtle adjustments, not about timing and subtle adjustments, not about timing and subtle adjustments, not huge life changes. With the right huge life changes. With the right huge life changes. With the right approach, daily hygiene can be safe, approach, daily hygiene can be safe, approach, daily hygiene can be safe, refreshing, and supportive of brain and refreshing, and supportive of brain and refreshing, and supportive of brain and heart health. Some individuals can't heart health. Some individuals can't heart health. Some individuals can't afford to take even minor risks in the afford to take even minor risks in the afford to take even minor risks in the shower. In the next part, we'll explore shower. In the next part, we'll explore shower. In the next part, we'll explore who they are and why the stakes are who they are and why the stakes are who they are and why the stakes are higher for them. So far, we've looked at higher for them. So far, we've looked at higher for them. So far, we've looked at the general dangers of improper shower the general dangers of improper shower the general dangers of improper shower habits for older adults. But not all habits for older adults. But not all habits for older adults. But not all seniors face the same level of risk. seniors face the same level of risk. seniors face the same level of risk. Some people due to pre-existing Some people due to pre-existing Some people due to pre-existing conditions are walking a much finer conditions are walking a much finer conditions are walking a much finer line. We should begin with individuals line. We should begin with individuals line. We should begin with individuals who have a history of cardiovascular who have a history of cardiovascular who have a history of cardiovascular disease, including prior strokes, TAS, disease, including prior strokes, TAS, disease, including prior strokes, TAS, or heart attacks. Even slight or heart attacks. Even slight or heart attacks. Even slight fluctuations in temperature or blood fluctuations in temperature or blood fluctuations in temperature or blood pressure can provoke dangerous pressure can provoke dangerous pressure can provoke dangerous reactions. With their arteries already reactions. With their arteries already reactions. With their arteries already compromised, there's little room for compromised, there's little room for compromised, there's little room for physiological error. Then there are physiological error. Then there are physiological error. Then there are people with hypertension or diabetes who
14:00people with hypertension or diabetes who people with hypertension or diabetes who may not even realize their bodies are may not even realize their bodies are may not even realize their bodies are compensating every day just to maintain compensating every day just to maintain compensating every day just to maintain stability. These conditions quietly stability. These conditions quietly stability. These conditions quietly damage the vascular system and the damage the vascular system and the damage the vascular system and the nerves regulating blood flow. a cold nerves regulating blood flow. a cold nerves regulating blood flow. a cold shower or rapid position change might shower or rapid position change might shower or rapid position change might push them over the edge physiologically. push them over the edge physiologically. push them over the edge physiologically. We also shouldn't overlook those with We also shouldn't overlook those with We also shouldn't overlook those with autonomic dysfunction, a lesser known autonomic dysfunction, a lesser known autonomic dysfunction, a lesser known condition where the body can't regulate condition where the body can't regulate condition where the body can't regulate blood pressure or heart rate properly. blood pressure or heart rate properly. blood pressure or heart rate properly. For these individuals, even standing up For these individuals, even standing up For these individuals, even standing up too fast or experiencing emotional too fast or experiencing emotional too fast or experiencing emotional stress can cause dizziness, fainting, or stress can cause dizziness, fainting, or stress can cause dizziness, fainting, or blood pressure crashes. Add shower blood pressure crashes. Add shower blood pressure crashes. Add shower stress to that, it's a recipe for stress to that, it's a recipe for stress to that, it's a recipe for danger. Another group includes people danger. Another group includes people danger. Another group includes people who are on certain medications like who are on certain medications like who are on certain medications like diuretics, beta blockers, or blood diuretics, beta blockers, or blood diuretics, beta blockers, or blood thinners. These drugs alter how the body thinners. These drugs alter how the body thinners. These drugs alter how the body handles heat, blood pressure, and fluid handles heat, blood pressure, and fluid handles heat, blood pressure, and fluid levels. Without adequate hydration or levels. Without adequate hydration or levels. Without adequate hydration or temperature awareness, showering can temperature awareness, showering can temperature awareness, showering can quickly become risky. The bottom line is
15:00quickly become risky. The bottom line is quickly become risky. The bottom line is if you fall into any of these categories if you fall into any of these categories if you fall into any of these categories or even suspect you might, this isn't or even suspect you might, this isn't or even suspect you might, this isn't about alarmism. It's about preparation. about alarmism. It's about preparation. about alarmism. It's about preparation. Awareness gives you control, and simple Awareness gives you control, and simple Awareness gives you control, and simple changes in your morning routine can help changes in your morning routine can help changes in your morning routine can help prevent life-threatening events before prevent life-threatening events before prevent life-threatening events before they happen. After everything we've they happen. After everything we've they happen. After everything we've covered so far, one thing becomes clear. covered so far, one thing becomes clear. covered so far, one thing becomes clear. Small habits, especially in the morning, Small habits, especially in the morning, Small habits, especially in the morning, carry enormous weight for seniors. The carry enormous weight for seniors. The carry enormous weight for seniors. The good news is you don't need to overhaul good news is you don't need to overhaul good news is you don't need to overhaul your life. Just tuning into your body's your life. Just tuning into your body's your life. Just tuning into your body's natural rhythm, can make a big natural rhythm, can make a big natural rhythm, can make a big difference. Our bodies operate on difference. Our bodies operate on difference. Our bodies operate on circadian rhythms which govern blood circadian rhythms which govern blood circadian rhythms which govern blood pressure, heart rate, body temperature, pressure, heart rate, body temperature, pressure, heart rate, body temperature, and hormone levels throughout the day. and hormone levels throughout the day. and hormone levels throughout the day. Right after waking, your system is still Right after waking, your system is still Right after waking, your system is still shifting from a resting state to an shifting from a resting state to an shifting from a resting state to an active one. That transition window, active one. That transition window, active one. That transition window, especially within the first hour, is especially within the first hour, is especially within the first hour, is when your vascular system is most when your vascular system is most when your vascular system is most vulnerable. And here's the problem. Many vulnerable. And here's the problem. Many vulnerable. And here's the problem. Many people rush straight into the bathroom, people rush straight into the bathroom, people rush straight into the bathroom, crank up cold water, and shock their crank up cold water, and shock their crank up cold water, and shock their system without giving it a chance to
16:00system without giving it a chance to system without giving it a chance to warm up. Literally and figuratively, the warm up. Literally and figuratively, the warm up. Literally and figuratively, the heart and blood vessels are caught off heart and blood vessels are caught off heart and blood vessels are caught off guard. A recent 2022 study from the guard. A recent 2022 study from the guard. A recent 2022 study from the Journal of Geriatric Cardiology observed Journal of Geriatric Cardiology observed Journal of Geriatric Cardiology observed that seniors who waited at least 30 45 that seniors who waited at least 30 45 that seniors who waited at least 30 45 minutes after waking before showering minutes after waking before showering minutes after waking before showering had 28% fewer incidents of early morning had 28% fewer incidents of early morning had 28% fewer incidents of early morning blood pressure spikes. That's a simple blood pressure spikes. That's a simple blood pressure spikes. That's a simple time shift, but the effect is time shift, but the effect is time shift, but the effect is measurable. There are other actionable measurable. There are other actionable measurable. There are other actionable tips, too. Start with lukewarm water, tips, too. Start with lukewarm water, tips, too. Start with lukewarm water, not cold. Allow your body to gradually not cold. Allow your body to gradually not cold. Allow your body to gradually adapt. Keep a small stool or shower adapt. Keep a small stool or shower adapt. Keep a small stool or shower chair nearby in case you feel laded, and chair nearby in case you feel laded, and chair nearby in case you feel laded, and hydrate. A glass of water first thing hydrate. A glass of water first thing hydrate. A glass of water first thing helps thin the blood slightly and aids helps thin the blood slightly and aids helps thin the blood slightly and aids circulation. Don't ignore what happens circulation. Don't ignore what happens circulation. Don't ignore what happens after the shower either. Avoid sudden after the shower either. Avoid sudden after the shower either. Avoid sudden movements like bending down to pick up movements like bending down to pick up movements like bending down to pick up clothes or standing up too fast. These clothes or standing up too fast. These clothes or standing up too fast. These rapid shifts can lead to orthostatic rapid shifts can lead to orthostatic rapid shifts can lead to orthostatic hypotension, a drop in blood pressure hypotension, a drop in blood pressure hypotension, a drop in blood pressure that causes dizziness and falls. Every that causes dizziness and falls. Every that causes dizziness and falls. Every one of these steps takes less than 5 one of these steps takes less than 5 one of these steps takes less than 5 minutes, but together they create a
17:00minutes, but together they create a minutes, but together they create a safer environment for a part of your day safer environment for a part of your day safer environment for a part of your day that's often overlooked. Morning showers that's often overlooked. Morning showers that's often overlooked. Morning showers don't have to be dangerous. They just don't have to be dangerous. They just don't have to be dangerous. They just have to be mindful. And when those have to be mindful. And when those have to be mindful. And when those routines are built on science, they routines are built on science, they routines are built on science, they don't just protect your health, they don't just protect your health, they don't just protect your health, they enhance your confidence and enhance your confidence and enhance your confidence and independence, too. Today's conversation independence, too. Today's conversation independence, too. Today's conversation might seem like it was about shower might seem like it was about shower might seem like it was about shower habits, but it's really about power. The habits, but it's really about power. The habits, but it's really about power. The power we have to protect our health power we have to protect our health power we have to protect our health through awareness and small, smart through awareness and small, smart through awareness and small, smart actions. Every one of us deserves a actions. Every one of us deserves a actions. Every one of us deserves a morning that doesn't carry hidden morning that doesn't carry hidden morning that doesn't carry hidden danger. When we look at the data, it's danger. When we look at the data, it's danger. When we look at the data, it's clear simple adjustments like delaying clear simple adjustments like delaying clear simple adjustments like delaying your shower, choosing warm water, your shower, choosing warm water, your shower, choosing warm water, staying hydrated, or avoiding quick staying hydrated, or avoiding quick staying hydrated, or avoiding quick movements can lower stroke risk movements can lower stroke risk movements can lower stroke risk dramatically, especially for older dramatically, especially for older dramatically, especially for older adults. These aren't just lifestyle adults. These aren't just lifestyle adults. These aren't just lifestyle tips. They're sciencebacked tools that tips. They're sciencebacked tools that tips. They're sciencebacked tools that could save your life. And if you fall could save your life. And if you fall could save your life. And if you fall into one of the high-risk groups we into one of the high-risk groups we into one of the high-risk groups we mentioned, please take this seriously. mentioned, please take this seriously. mentioned, please take this seriously. Prevention isn't about fear. It's about
18:00Prevention isn't about fear. It's about Prevention isn't about fear. It's about staying independent, strong, and in staying independent, strong, and in staying independent, strong, and in control of your day. We appreciate you control of your day. We appreciate you control of your day. We appreciate you spending this time with us. If this spending this time with us. If this spending this time with us. If this episode helped you rethink something as episode helped you rethink something as episode helped you rethink something as routine as your shower, we hope you'll routine as your shower, we hope you'll routine as your shower, we hope you'll pay it forward. Talk to your loved ones, pay it forward. Talk to your loved ones, pay it forward. Talk to your loved ones, start the conversation, and take action. start the conversation, and take action. start the conversation, and take action. Don't forget to subscribe to the Dr. Don't forget to subscribe to the Dr. Don't forget to subscribe to the Dr. William Lee podcast for more William Lee podcast for more William Lee podcast for more science-based health insights tailored science-based health insights tailored science-based health insights tailored for you. If you found this valuable, for you. If you found this valuable, for you. If you found this valuable, please like, share, and leave us a please like, share, and leave us a please like, share, and leave us a comment. We'd love to hear how you're comment. We'd love to hear how you're comment. We'd love to hear how you're applying these changes in your own life.