Overtime, high blood pressure can cause irreversible damage to the heart, brain, and blood vessels. The recommended blood pressure reading should be less than 120/80. Hypertension is diagnosed when the upper number, or systolic reading, is greater than 140 and/or the diastolic reading, or lower number, is greater than 90. Often medication is prescribed to normalize blood pressure but these drugs come with side effects ranging from general fatigue to impotence. Many cases of hypertension can be reversed with a few lifestyle interventions, especially if caught in the early stages of the disease. But don't try to treat high blood pressure without medication unless a doctor agrees that you should.
Step 1
Consult with your doctor. Initially, your doctor will likely order a number of tests to determine the cause of the high blood pressure. He or she will then discuss behavior modification and may prescribe medication to promptly bring down the pressure. The behaviors that will be addressed may focus on physical activity, stress management, nutritional intake, weight loss and intake of certain drugs and chemicals.
Step 2
Increase your physical activity. The surgeon general and other leading authorities recommend a minimum of 30 minutes of light to moderate activity, most days of the week. You can walk the dog, cut the grass or cycle around the neighborhood. If you are not currently exercising, start with ten minutes then gradually work your way up to thirty minutes of continuous or cumulative activity. According to the National Heart, Lung and Blood Institute, moderate physical activity can lead to a four to nine point drop in blood pressure. Increased physical activity can also promote weight loss. The NHLBI found that even a 5 lb. reduction can produce up to a 20-point drop.
Step 3
De-stress with mind-body techniques like Qigong, Tai Chi or Yoga. Specific Yoga postures that promote relaxation include yoga mudra, corpse pose, supported child's pose and the moon salutation sequence, according to the 2000 book "Integrative Medicine." Stress is unavoidable but regular practice of these mind-body therapies will distract the mind and calm the central nervous system which can potentially lower blood pressure.
Step 4
Meditate regularly. Research published in the "American Journal of Hypertension" found that transcendental meditation, or TM, can decrease blood pressure. One common form of TM involves repeating a simple mantra or phrase over and over in your head. TM takes skill and practice so it may be wise to consult a professional who can help you evoke a meditative response. Holistic practitioners recommend two sessions per day, lasting 20 minutes per session.
Step 5
Evaluate your diet. Not all people are sodium sensitive, but high sodium diets can lead to hypertension. The National Heart, Lung and Blood Institute recommends reducing your daily sodium intake to 2400 mg or less, as this can provide up to an eight point drop in blood pressure. The NHLBI also found that adopting the DASH eating plan, which is rich in fruits and vegetables with reduced amounts of fat, can lower BP readings by eight to 14 points. A food journal will help you track your daily intake. Andrew Weil, like many practitioners, also recommends dietary or supplemental calcium combined with magnesium. Several studies, including one published in the "Southern Medical Journal," found that coenzyme Q10, is beneficial at lowering blood pressure. And a number of research articles published in "Hypertension" find that fish oil, Vitamin D and chocolate have demonstrated small benefits.
Step 6
Reduce or eliminate any chemicals that can increase blood pressure. Stop smoking since the nicotine constricts blood vessels and increases the pressure in the arteries. Limit caffeine use and any other stimulants. If you drink alcohol, limit your intake to one or two drinks per day.
Tips and Warnings
- To gauge the effectiveness of your efforts, regular blood pressure monitoring is recommended. A home blood pressure unit provides a reliable method of checking your own blood pressure. Stay consistent with your efforts and over time you will likely see a drop in your blood pressure readings.
- Do not suddenly replace your current medication with an alternative form of treatment. Speak with your doctor about your plans to reduce your blood pressure using lifestyle interventions. Many of these therapies take months before realizing significant results. In the meantime stay on the medication and monitor blood pressure to gauge the effectiveness of your choices.
Things You'll Need
- Home blood pressure unit
- Exercise shoes
- Food journal
References
- National Heart, Lung and Blood Institute: National Blood Pressure Education Program
- "Integrative Medicine"; Alan Pressman and Donna Shelley; 2000
- "Natural Health, Natural Medicine"; Andrew Weil; 2004
- Health Library: Hypertension
- Health Library: Relaxation Therapies
