Varicose veins typically affect veins in the legs and feet because standing and walking increases pressure in these veins, causing them to swell, explains the Mayo Clinic. Varicose veins are often harmless, though some people experience pain, and in some cases, ulcers and blood clots may form near the veins, which are serious concerns. Varicose veins are particularly common in older people and pregnant women, but there are things you can do to reduce your risk of this problem.
Step 1
Exercise regularly to improve your circulation and strengthen your veins. When your veins are strong, it is easier for them to return blood to your heart, explains the Mayo Clinic. The U.S. Department of Health & Human Services recommends focusing on exercises that engage your legs, such as walking.
Step 2
Eat a healthy diet rich in fiber and low in salt to help maintain your weight, reduce the risk of constipation, which can increase your chance of developing varicose veins and minimize swelling from varicose veins, explains the U.S. Department of Health & Human Services. Vitamin C helps keep your veins flexible. Take a vitamin C supplement if you do not get enough in your diet.
Step 3
Change your position frequently. Try to avoid sitting or standing in the same position for more than 30 minutes at a time, recommends the U.S. Department of Health & Human Services. Take a short walk every half hour if you must sit for extended periods and shift your weight from one foot to the other frequently if you must stand for a long time.
Step 4
Sit with your legs in front of you and avoid crossing them. Pressure on your legs or feet from sitting with your legs crossed for long periods can injure your veins and increase your risk of developing varicose veins.
Step 5
Elevate your legs on a cushion or pillows as much as possible when you are resting. This helps the veins in your legs move blood to your heart easier and decreases strain on your veins. The American Pregnancy Association recommends pregnant women sit with their legs elevated higher than their heads for at least 30 minutes a day.
Step 6
Avoid high heels. Wear low-heeled shoes to help strengthen your calf muscles and encourage blood flow through your veins.
Step 7
Wear elastic support stockings to prevent injury to your veins and prevent swelling.
Things You'll Need
- Vitamin C supplements--optional
- Cushion or pillows
- Support stockings
