How to Prevent Varicose Veins

Varicose veins are twisted enlarged veins, especially in the lower legs. Many factors are in involved in development of the condition, including gender (women are more prone), age, pregnancy and heredity. There are lifestyle changes that can help prevent varicose veins.

Difficulty: Moderate

Instructions

Things You'll Need:

• Athletic Socks
• Dress Socks
• Hosiery
• Men's Sandals
• Shoes With Low Heels
• Tennis Shoes
• Women's Sandals
• Compression Hose

1. Stand up straight. Good posture helps decrease pressure in your veins.

2. Maintain ideal body weight. Too much weight causes the entire circulatory system to work harder, which in turn increases the inside pressure of the leg veins.

3. Keep your legs uncrossed when sitting. Crossing legs slows the upward flow of blood back to the heart and increases the pressure on the insides of the leg veins.

4. Exercise regularly, choosing low-impact activities such as walking, cycling, rowing and swimming. These activities will improve overall circulation without adding undue pressure to the veins.

5. Avoid standing in one place for a long period of time. If your job requires that you must, such as for a bank teller or grocery clerk, wear mild compression hose. These types of hose help blood pump more efficiently back to the heart.

6. Stretch your legs if you have to sit for long periods. Rotate your ankles and flex your toes while you are sitting.

7. Wear clothing that doesn't constrict your waist, groin or legs.

8. Avoid high heels. The undue stress they put on your lower legs can cause a constriction in blood flow from the leg back to the heart.

9. Raise your legs up 6 to 12 inches above your heart when you are lying down. This allows the blood in the lower legs to flow easily back to the heart, and lessens the work of the valves. Think of it as a kind of respite for your lower legs.

10. Avoid high-estrogen birth control pills, which reduce the valves' ability to close.

Tips & Warnings

• Your circulatory system pumps 1400 gallons of blood through your body every day. Blood that is pumped into your lower legs must then flow uphill to return to your heart. One-way valves in your legs open and close to pump blood back to your heart, but sometimes these valves malfunction. When they do, veins are engorged and pressure is increased, and this can result in a varicosity, or varicose vein.
• Keep in mind that 60 percent to 80 percent of people with varicose or spider veins have a mother with a history of same.
• Do not wrap your lower legs in compression bandages. Often these bandages are wrapped too tightly and can cause insufficient circulation to your lower legs.
• If symptoms persist or if you have specific medical conditions or concerns, we recommend you contact a physician. This information is not intended as a substitute for professional medical advice or treatment.

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