Preventing Varicose Veins Through Exercise And Diet
If you know that you are at risk for varicose veins because it runs in the family, or you are pregnant, stand or sit for long periods of time or are overweight there are things that you can do to help lower your risk of getting varicose veins.
Pregnancy
If you are pregnant, speak to your obstetrician about wearing support hose also called compression therapy. Stockings that are designed to push the dilated vein walls into place and also to help them to be able to pump the blood more efficiently are called compression stockings. It is important to have a correct fit with compression stockings so a prescription is required. Your doctor will be able to do this for you.
Prolonged standing or sitting
It is important for leg and vein strength to be active so prolonged sitting and standing does not exercise your legs. You need to be sure that you actively make time to exercise your legs. Take breaks as often as possible and go for a walk. If this is not possible there are ways to alleviate the pressure of standing or sitting. If standing for a long period of time, try to shift your weight from one leg to the other leg. Do exercises like flexing the ankles by rotating them in a circle first clockwise and then counterclockwise. If you sit for long periods of time, do the same circle exercises and also pump your legs by bending them at the knees.
Overweight
Weighing more than is appropriate for your build, height and age can put too much pressure on your legs and leg veins. It is important to know what your proper weight is and then to do a combination of diet and exercise to achieve that weight and then to maintain it.
Diet
Constipation can also put pressure on your lower body, so avoiding being constipated can aid your veins. The way to stay regular is to eat a diet that is high in fiber. You also want to consume at least 8-8oz glasses of water every day. Your body needs water to stay regular.
Reducing your salt intake can help avoid water gain which adds to the occurrence of swelling of the ankles. When your ankles swell it can add pressure to your veins in your feet and ankles.
Exercise
Healthy legs need to be strengthened by exercise. Good leg exercises include walking, running and swimming.
There are many exercises you can do while sitting or standing.
Sitting:
Place your feet together on the floor. Raise your heels and point your toes. Then slowly lower your heels. Repeat at least 20 times.
Extend each leg one at a time and rotate your foot in a circular motion first one way, then the other. Repeat 10 times each foot.
Slowly extend and bend your knee, like you are pumping. Do first one leg and then the other.
Standing:
Stand between a table and a chair with one hand on each. Slowly lift up so you on standing on tiptoe, then lower yourself down so you are standing flat again. Repeat at least 20 times.
Stand opposite a wall with both of your palms on the wall at shoulder length. Raise up on tiptoes and then down again. Repeat at least 20 times.
Stand with your feet apart. Start with your arms to your side and then raise them above your head. While you are raising your arms rise up on tiptoes. and then return your arms to your sides and your toes to the ground. Repeat at least 20 times.
Recommended Reading
- Preventing And Improving Varicose Veins
- Preventing Varicose Veins
- Exercise And Varicose Veins
- Valuable Information About Varicose Veins
- Gravity And Varicose Veins
Leave a Feedback