Varicose veins are enlarged and twisted veins in the legs that can be quite painful. They often appear on the thighs and on the back of calves, but during pregnancy they often appear higher, around the buttocks. This painful condition is caused by weak or damaged valves, allowing blood to flow backwards and collect in the veins. Nearly 50% of all people over the age of 50 suffer from varicose veins.
There are some causes of varicose veins that cannot be helped, such as increasing age, medical history, family history of varicose veins, and hormonal changes, but there are many things that you can do to prevent them. Read on to learn more.
1.Exercise
The number one cause of varicose veins is a lack of movement. Standing or sitting in the same position can cause your blood to pool, making your heart work overtime to pump your blood. When sitting, be sure to adjust your position regularly and avoid crossing your legs for extended periods of time. You should also exercise 30 to 60 minutes every day to keep your legs (and the rest of your body) healthy and strong. Swimming and biking are good low-impact exercises that don’t put too much stress on your joints. Exercise will also help prevent weight gain, another cause of varicose veins.
- Eat right
Eating a diet high in fat and sugar can worsen varicose veins. Instead, eat foods high in fiber (avocados, figs, and beans), and flavonoids (onions, romaine lettuce, bell peppers, etc.) to help prevent this condition. Buckwheat, apples, and berries are also great foods for preventing varicose veins.
- Elevate your legs
At the end of the day, take 10 to 15 minutes to raise your legs higher than your heart. This will help drain any pooled blood that has collected throughout the day. It may also be a good idea to wear support hose or compression socks to prevent blood from pooling.
- Stay out of the sun
While the summer sun does not cause varicose veins, the heat can cause veins to dilate and enlarge, therefore filled with more blood. It can make varicose veins larger and more painful. It is a wise idea to stay out of the sun, but also other hot places such as hot tubs, saunas, etc.
- Avoid high heels and tight clothing
High heels force your calf muscles to remain contracted, and tight clothing can cut off circulation. Avoid both to prevent varicose veins.
