Guidelines To Prevent Varicose Veins

Varicose veins are blood vessels that appear ropey, swollen, and purple. They occur most often in the legs, but may show up elsewhere on the body. They occur when a valve in the veins that keeps blood moving forward malfunctions. That allows blood to pool in the veins, which enlarges them.

Any condition that places pressure on the leg veins, including obesity, constipation, pregnancy, or standing for long periods, can contribute to varicose veins. Doctors aren’t always certain what causes them, but they believe that some people inherit a tendency to the condition. Having a history of deep vein thrombosis (in which a blood clot forms in a large vein in the leg) may also be a cause.

Nutrition Connection
Because obesity is a risk factor for varicose veins, maintaining a healthy diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats is essential for helping prevent the problem. Here’s how:
-Hit high C. Vitamin C strengthens blood vessels and protects them from free radical damage. High-C fruits and veggies include red pepper, broccoli, citrus fruits, and berries.
-Feast on fiber. Reduces strain during bowel movements, which decreases pressure on blood vessels in the legs. Think whole grain cereal, whole wheat pasta, beans, lentils, and popcorn.
-Make flavonoids your friend. Flavonoids are antioxidants found in a variety of fruits and vegetables. They have various beneficial actions on blood vessels and play a role in helping protect against cardiovascular disease. At least one small study showed that the flavonoid hesperidin, found in oranges, improved varicose veins.

QUICK TIP:
-Wedge in oranges
Oranges are one of the most perfect foods to combat varicose veins. They’re full of vitamin C, fiber, and flavanoids, all of which help strengthen blood vessels.
-Pick some berries.
Blueberries, blackberries, and grapes contain antioxidant compounds that help reduce blood vessel leakage and protect vessels from free radical damage.

Beyond the Diet
Some simple daily changes can help prevent varicose veins. Follow these guidelines:
-Stand down. If you have varicose veins, or have a family history, avoid prolonged standing. If your job keeps you on your feet, be sure to take frequent breaks to elevate your feet for 10 minutes or so.
-Exercise aerobically. A good brisk 20-minute walk is one of the best things you can do for your varicose veins. When you walk, you pump blood back to your heart every time you contract your leg muscles.
-Do some leg lifts. While standing, raise yourself on the balls of your feet and then lower your heel back down. Do this calf exercise for 10 minutes several times a day to help your blood vessels force blood upward.