Leg health is something many of us take for granted in our younger years, assuming our legs will remain strong and functional without issue. However, as age impacts our venous health , certain conditions can affect our mobility and confidence—one of the most common being varicose veins.
Varicose veins occur when the veins just beneath the skin become swollen, twisted, and often uncomfortable. Most frequently appearing in the legs, they can lead to pain, heaviness, and, in some cases, more serious complications.
The good news? There are effective ways to prevent and manage varicose veins. Let’s explore proactive steps you can take to support healthy circulation, along with medical treatment options to help minimize discomfort and improve your leg health.
What causes varicose veins?
Varicose veins can form when the blood pressure in your veins increases. The main risk factors for developing varicose veins are age, pregnancy, obesity, and an inactive lifestyle.
Other risk factors include smoking, being female, taking oral contraceptive pills, and having had deep vein thrombosis (DVT).
Some of these risk factors can be reduced by altering your lifestyle choices. But other risk factors are based on things you can’t change. Regardless of that, there are many positive actions that can be taken to reduce the effect of varicose veins on your life.
Stay active and increase cardio
Find an exercise you love and do it regularly. Physical activity promotes healthy blood flow throughout your body and in your legs. You can start walking, cycling, or even gardening, and as long as you keep doing it, you’ll be supporting your circulation.
For those looking to take a more vigorous approach, high-intensity cardiovascular exercises like running and swimming can offer even greater protection against varicose veins. These activities temporarily increase pressure on your veins, helping to strengthen them and improve overall circulation.
The key is finding something you love. Whether it’s a dance class or just a walk around your neighborhood, make it a point to move daily. Even short bursts of activity can make a big difference.
Avoid constricting, tight clothing
What you wear affects more than just how you look—it can affect the health of your veins. Tight clothing restricts the flow of blood throughout your body. This can lead to varicose vein formation and dangerous complications like blood clots. Looser garments make it easier for your heart to circulate blood throughout your lower extremities.
Consider swapping skinny jeans for more relaxed fits. Your veins will thank you and you’ll still look great.
Avoid wearing high heels
High heels may be fashionable, but they are painful on the feet and tough on the veins. If you wear them frequently, you may be unknowingly putting pressure on your legs and contributing to varicose vein formation.
Heels are fine for special occasions, but they shouldn’t be part of your everyday footwear. If you do wear them, take breaks to stretch your feet and legs to encourage healthy circulation.
For better long-term support, opt for flats or low-heeled shoes. These alternatives promote better vein health by reducing strain on your legs.
Avoid sitting or standing for long periods
There’s nothing wrong with focusing on a task, but make sure that you are not sitting or standing for extended periods of time without a break. Prolonged stillness can occur at work, either sitting at a desk or standing at a workstation, or while relaxing.
If you need to be involved in a task for an extended period, make sure that you are switching between sitting and standing as much as possible. You can also walk in place and stretch. If possible, take frequent breaks to move around.
Movement is a key part of blood flow, especially in your legs. Set timers for yourself that will remind you to move, walk, stretch, and extend.
Enjoy a high-fiber, low-salt diet
It seems like the answer to everything is a healthy diet. A high-fiber diet supports vascular health by reducing inflammation and improving blood flow. Conversely, high-sodium foods lead to water retention and high blood pressure which is bad for your vascular health.
Fruits, vegetables, beans, lean proteins, and low-sodium carbs should make up the bulk of your diet. But you probably knew that anyway. Protecting and promoting your vascular health is just another reason to eat a healthy and balanced diet.
Wear compression stockings
Compression stockings are specially made garments that improve your circulation by applying gentle pressure to your legs, preventing blood from pooling and helping it flow back to your heart.
You can find them in multiple styles and levels of compression. Take your pick when it comes to colors and patterns, but consult with a healthcare professional while choosing your compression level. They can provide guidance on what will work best for your individual situation.
Compression stockings can help you at any stage of maintaining your vein health. They work both as a preventative and a symptom reducer for already existing varicose veins.
Raise your legs for better circulation
Kick your feet up! Take a break! Supporting your vein health isn’t all work—in fact, it can be quite relaxing.
Elevating your feet above the level of your heart reduces pressure on your veins and aids circulation. While you’re watching TV or reading, prop up your feet. Doing this for just a few minutes every hour or so can make a big difference.
Gravity will help blood flow back down towards your heart, reducing swelling in your feet and alleviating symptoms of varicose veins.
Stop smoking to prevent varicose veins
Smoking is bad for your overall health and your veins are no exception. The chemicals in tobacco damage the walls of your veins and reduce their elasticity. Smoking also reduces blood flood.
Quitting smoking can help stop varicose veins from forming. If you already have varicose veins, quitting smoking can reduce your symptoms and lessen the chance that you’ll have complications like blood clots, which can be painful and even life-threatening.
Minimally invasive medical treatments for varicose veins
Making lifestyle changes is important, but medical treatments are available that can help reduce the appearance, discomfort, and risks of living with varicose veins.
Microphlebectomy
A procedure that uses a tiny hook to remove varicose veins through small incisions in the skin.
Radiofrequency Ablation (RFA)
Uses a small dose of radiofrequency energy to treat venous insufficiency, a root cause of varicose veins.
Sclerotherapy
An injection of medication that seals the damaged blood vessels in varicose veins, eliminating them.
Varithena procedure
A microfoam medication that expands within the vein to seal faulty blood vessels.
Venaseal
A procedure using a medical-grade adhesive to close off damaged blood vessels.
Prioritizing Your Vein Health
Preventing varicose veins starts with smart lifestyle choices. Staying active, wearing supportive footwear, and maintaining a healthy diet all contribute to strong, healthy legs.
However, some risk factors are beyond your control. That’s why partnering with healthcare professionals who specialize in vein health is essential. By combining proactive habits with expert guidance, you can take the best possible care of your legs—both now and in the future.
Schedule a free vein screening!
The experts at United Vein & Vascular Center are here for you. We have answers to your questions about prevention and treatment. We’ve helped thousands of patients maintain healthy, happy legs.
If you’re ready to take the next step in managing your vein health, schedule a consultation at a clinic near you.
Frequently Asked Questions
While you can’t always prevent varicose veins, you can reduce your risk by staying active, maintaining a healthy weight, avoiding prolonged sitting or standing, and wearing supportive footwear.
Improving circulation through regular exercise, elevating your legs, staying hydrated, and eating a diet rich in antioxidants may help. However, severely blocked veins may require medical treatment.
Exercise can improve circulation and reduce symptoms, but it won’t reverse existing varicose veins. It can, however, help prevent new ones from forming and slow progression.
