How to prevent and avoid varicose veins: 8 practical tips

Sometimes genetics has a decisive role and prevention has only a limited effect. In these situations, it is necessary to consider how to eliminate varicose veins. For the most serious cases, the recommended method is surgery. Through which incisions are made in the skin with the objective of removing the vein in its entirety.

But sometimes genetics does not affect the appearance of these violet marks. And then changes in habits are the preventative measures par excellence. Here are 8 practical tips to apply on a day-to-day basis that answer the question of how to prevent varicose veins in the legs.

Avoid varicose veins constipation

prevent and avoid varicose veins

To prevent varicose veins, constipation should be avoided because, when exerting pressure. It hinders circulation in the legs. It is essential to reduce the intake of processed foods and fast foods. Many foods are natural laxatives that promote bowel movement. Fiber-rich foods are some of them. Incorporate foods with fiber to your diet. Eat 8 to 10 cups of water per day, consume 3 fruits a day.

The most recommended fruits are peaches, apricots and plums. Do not peel the fruits that have edible peels, since in the peel lies the highest concentration of fiber. Use whole grain flours and brown rice. Choose cereals rich in fiber and snacks such as raisins and popcorn.

Vegetables can also provide fiber to your diet. Some fiber-rich vegetables are asparagus, broccoli, corn, and squash. Salads that contain lettuce, spinach and cabbage are also very beneficial. Other foods that contain fiber are legumes (beans, chickpeas, lentils), nuts and almonds.

Doing physical activity

avoid varicose veins

There are exercises to avoid varicose veins and at the same time improve overall health. The low – impact exercises such as walking, swimming, biking or elongating in a yoga class are ideal for people who have varicose veins, because they constrict the veins, they manage to empty and blood to the heart is sent. Physical activity must be done every day, from 30 minutes to one hour each day.

 High-impact activities, such as martial arts or team sports, can prevent blood from flowing properly and for this reason are not indicated for those who suffer from varicose veins. To avoid boredom in the quieter exercises, you can alternate activities or exercise with a loved one, because this way we can chat and entertain while we take care of our health.

Use Appropriate Clothing Garments

the varicose veins

Do not wear clothes that put pressure on the waist, legs and groin. These garments impede the correct circulation of blood. Avoid the elastic bands that are used in the lower abdomen because they alter the venous return.

 Prefer large clothes and natural fabrics  that allow the skin to perspire and blood to flow. Footwear should be broad, with a thin and soft sole, no more than 4 centimeters high. Do not wear platforms or shoes that are too narrow at the tip. There are special compression stockings for those who have varicose veins.

Unlike common stockings, compression stockings help keep blood from moving into smaller veins closer to the skin, which relieves the heaviness of the legs.

Maintain an Adequate Weight

A crucial response to how to avoid varicose veins is to maintain an adequate weight. Due to excess weight there is an overload in the ankles and knees, muscle and joint pains, a feeling of heaviness and flaccidity of the tissues. All these are factors that encourage the appearance of varicose veins.

To control the weight we must make 6 small and healthy daily meals . Avoid fried foods, refined foods and fast food. Consume large amounts of fruits and vegetables. Keeping a journal where we can record each intake is a way to control our diet. Drinking 3 cups of green tea per day is an excellent resource to accelerate metabolism. Do not forget to do physical activity on a daily basis and drink plenty of fluids.

Staying little time in the same stance

a varicose veins

If at work you must remain seated for many hours, you must devote two minutes, every half hour, to move the toes inside the shoes and extend the legs. It is also advisable to walk a few minutes every hour or at least stop and stretch a little.

If for reasons of force mature you should remain seated for a long time without the possibility of getting up, rest your legs on a stool or on another chair. Avoid crossing one leg over the other, since this position obstructs the circulation of blood. The most important thing is not to stay more than half an hour in the same position and to keep moving as much as possible so that the blood flows.

Sleep well

When sleeping, do not lean one leg over the other, because the pressure hurts the subcutaneous tissue and interrupts the blood supply. It is beneficial to place cushions at the foot of the bed to sleep with your legs slightly raised.

By raising the legs to a level higher than the heart, the blood flows more easily from the inflamed veins to it. Sleeping from 8 to 9 hours per night is crucial so that the legs can rest well and to wake up without feeling of heaviness.

Consume Vitamins

Those who wonder how to prevent varicose veins should know that vitamins are very important. Vitamin C is necessary in the formation of collagen and elastic, which keep the walls of the veins elastic and prevent varicose veins. Vitamin E generates a healthy blood flow and prevents coagulation.

Vitamin K reduces the activity of a protein called GLA Matrix, which is a decisive factor in the appearance of varicose veins. Foods that contain vitamin C are orange, tangerine, grapefruit, kiwi, mango, broccoli and strawberries. Vitamin E is found in almonds, avocados, wheat germ, pineapple, liver and in all green vegetables in general, which also have vitamin K.

Give up smoking

As if the cigarette did not cause enough problems, the appearance of varicose veins adds to the endless list of ailments generated by this enemy of health. Smoking generates deposits of chemicals in the bloodstream that thicken the blood and reduce oxygen, which slows blood circulation.

Quitting smoking immediately is the best decision for blood to flow and, therefore, no varicose veins form. In addition, it is a change that improves health in its entirety and reduces the chances of dying prematurely.

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