High blood pressure is known in the medical field as hypertension. Technically, when your blood pressure reading is above 140/90, it is considered high. Hypertension can often go unnoticed for years. Often, it is not until blood pressure reaches a life-threatening stage that outward signs like nose bleeds, dizziness and dull headaches can be seen. Although medications are a common treatment for high blood pressure, there are also some alternative approaches that can be taken.
Reduction
Sodium is a nutrient that the body needs for proper functioning. But excess sodium can cause water retention in the body which can worsen your blood pressure. You can take is lower your sodium intake by not adding salt to your food and by not using processed foods like frozen dinners, soups and various condiments, such as soy sauce. The Mayo Clinic recommends you limit your sodium intake to 1500 mg a day.
Diet
The word "DASH" stands for Dietary Approaches to Stop Hypertension. This diet plan was set up by the National Heart, Lung and Blood Institute as a means to lower your blood pressure and maintain it. To follow this plan, have your diet consist mainly of fruits, vegetables, whole grains, low-fat dairy and potassium-rich foods. Avoid anything that is high in total fat, saturated fat and trans fat.
Activity
Regular exercise brings many benefits to the body. When you have high blood pressure, those benefits become all the more important. It can lower your blood pressure, improve your circulation and also keep your weight under control, which is a big factor. According to the Mayo Clinic, you can lower your blood pressure by losing only five pounds. Exercise at least an hour three times a week at a moderate intensity. This means you are breathing slightly heavy and breaking a sweat.
Stress Relief
Stress and anxiety are not necessarily risk factors for developing high blood pressure, but they can exacerbate it when you do have it. To reduce your stress, participate in some relaxation techniques like deep breathing, muscle relaxation, tai-chi and yoga. Also make sure to get adequate amounts of sleep. The Centers for Disease Control recommend adults get seven to nine hours of sleep a night.
Smoking
Smoking and the use of tobacco products can cause damage to the blood vessels in your heart and can also constrict them. Both of these scenarios can cause your blood pressure to elevate. If you do smoke, quit, and if you don't smoke, avoid it. Also avoid secondhand smoke.
Supplements
There are various supplements that you can also use to treat your high blood pressure. Some of these include garlic, coenzyme Q10, omega-3 fatty acids, calcium and cod-liver oil.
