1. Keep Weight Gain Within the Recommended Ranges
Varicose veins are much more likely to appear in overweight women. The excess weight can add undue pressure on the legs, increasing the risk of blood pooling in distended veins. Dieting is definitely not recommended during pregnancy, but you can keep from gaining more than the normal amount of weight--25 to 35 lbs--by eating a healthy, balanced diet. This means eating only about 300 extra nutrition-filled calories per day than you did before you were pregnant.
2. Exercise Regularly During Pregnancy
While strenuous activity during the three trimesters of pregnancy is not recommended, moderate exertion is appropriate and can be very helpful in warding off varicose veins. Exercise improves your circulation and strengthens your legs and veins. Effective activities include brisk walking, swimming and prenatal yoga or aerobics.
3. Elevate Your Legs
Whenever possible, keep your feet up on chairs or pillows. This will take pressure off the leg veins and keep the blood from pooling. Similarly, it is best to avoid standing or sitting for long periods of time. When you must sit or stand try to shift positions frequently, flex your toes and rotate your ankles to stimulate circulation and blood flow.
4. Try Compression Stockings
While they may not be able to prevent varicose veins entirely, elastic compression stockings worn during the day have reportedly reduced the appearance of bulging veins during pregnancy. They are also purported to reduce the associated feeling of heaviness in the legs. You can obtain some from your doctor, any local pharmacy or online.
5. Get Your Daily Dose of Vitamin C
Vitamin C is known to strengthen veins and increase their elasticity. Doctors counsel pregnant women to consume at least 80 mg of vitamin C each daily, preferably through non-supplement means. Good sources of the vein-strengthening vitamin include orange juice, papaya, strawberries and grapefruit.
