Question: This past year has been really challenging for me, My business has not been doing well, my sleep has been fitful and I've gained over 15 pounds.

Last week I had a routine medical checkup where my doctor told me my blood pressure was mildly elevated and suggested that I start the medication Vasotec to bring it down quickly. Is there anything else I can do to avoid taking a medicine?

Answer: Over time, untreated hypertension can contribute to serious cardiovascular problems including heart attacks, strokes and kidney disease.

Although high blood pressure usually does not produce any obvious symptoms, it should not be ignored. There are mind-body approaches that can be helpful in reducing or eliminating the need for medication, but they must be used consistently to produce measurable benefit.

The first study I conducted as a medical student involved teaching meditation to inner city women with high blood pressure. I found that women who practiced the technique twice a day had significant reductions in blood pressure that allowed a reductions or elimination of their need for medication.

These are my recommendations:

1. Find a Primordial Sound Meditation teacher in your area, learn the technique and commit to practicing it twice daily. Learn how to take your own blood pressure and begin monitoring yourself every few days.

2. Start exercising. Many studies have shown that 30 minutes of exercise at least three times per week can help bring down blood pressure. Regular exercise will help you lose some of the weight you've accumulated that is contributing to your elevated blood pressure.

3. Focus on eating healthier. Follow the six-taste diet and be certain that you are eating plenty of fresh fruits, vegetables and whole grains. Most people with hypertension have diets rich in sweet, sour, and salty foods and poor in pungent, bitter, and astringent foods.

The phytochemicals in the latter categories are the most important in maintaining optimal cardiovascular health. Pay attention to your salt intake, but you do not have to be compulsive. Recent studies have found that even very extreme salt restriction has only a minor impact on blood pressure.

Reduce your intake of high fat foods, and increase your intake of foods rich in omega-3 fatty acids. Add ground flax seed to your diet if you are a vegetarian and cold water fish if you eat seafood.