How to Prevent Varicose Veins from Developing

Varicose veins can develop for a variety of reasons, although women are said to be more likely to have the condition. According to Schulman Vein and Laser Center, varicose veins can be caused by obesity, pregnancy, phlebitis, and prolonger standing. There is also evidence that a family history of varicose veins can increase the possibility of developing this condition.

Although there is no way to completely prevent varicose veins from developing, you should make changes to follow a healthier lifestyle. The tips listed in this post should help you achieve this and will hopefully lower the chances of your developing varicose veins.

Maintain a Healthy Weight

Varicose veins are more likely to develop if the individual is overweight. This is due to the additional pressure that excess bodyweight puts on the veins in the lower extremities. As a result, vein walls will begin to weaken because of this pressure, which can then cause damage to the valves responsible for regulating blood flow, causing varicose veins to develop.

Additionally, hormonal imbalances and inflammation can be caused by higher levels of body fat, which can also compromise the health of your veins.  

To reduce the likelihood of developing varicose veins, you should prioritize weight management. This can be achieved through consuming a healthy, balanced diet and being in a calorie deficit. You should burn more calories than you are eating to ensure you are losing weight, and more researchers would suggest a deficit of 500 calories is optimal for weight loss. 

Exercise Regularly

Although exercise will also help you to maintain a healthy weight, it will also improve your overall circulation, which can help to reduce varicose vein development. Varicose vein symptoms can appear quicker when you spend a lot of time sitting or standing. The best exercises to complete with this in mind are low-impact and will be easy on the joints, like biking, swimming, and walking. 

Most adults are encouraged to complete 30 minutes of exercise per day, five days a week. Some of the best exercises to support your calf muscles, which will move the blood back from your feet and legs up to your heart, include calf raises and toe flexes. For calf raises, you should use your calf muscles to raise your heels off of the floor, and complete ten to 15 reps of this exercise. Toe flexes should be completed while lying on the floor with your legs stretched away from your body; simply flex your toes back and forth for 20 reps.

You can participate in stretching and yoga, too, or even opt to take the stairs instead of using the elevator.

Elevate Your Feet While Sitting

As previously mentioned, the pressure of your body weight can affect your veins through poor circulation, and elevating your legs can prevent this. Raising your legs above your heart lets the blood circulate back to the heart without the need to fight gravity, which lowers the stress the heart experiences. This means your legs and feet will receive fresh and oxygenated blood.

People who wish to avoid developing varicose veins should elevate their feet above heart level for roughly 15 minutes. It is encouraged that this process should be repeated three of four times per day. You should use pillows or the arm of the sofa to support your feet while doing this and ensure you are in a comfortable position.

Avoid Wearing Tight Clothing

Tight clothes, especially items that are tight around the legs, upper thighs, and waist, can restrict blood flowand add to the blood pressure in your legs. If you have other risk factors, like some already mentioned in this post, then you are more likely to develop varicose veins, although tight clothes alone may not cause this condition.

With this in mind, it is advised that people wear loose-fitting clothes, such as pants and skirts, to avoid constructing your legs. You should also choose socks that do not cut off circulation and shoes that offer good support.

By following the tips outlined in this post, you will lower your risk of developing varicose veins.