Our veins are the blood vessels that carry blood from all the organs in our body. The veins in our legs have to work against gravity to bring blood into our hearts. They have valves that act as one-way flaps to prevent blood from flowing back. If one of the valves doesn’t work, blood leaks out and collects in the bottom of our legs. This would then cause the wall of our veins to weaken and swell over time, leading to varicose veins. This condition can be painful and disfiguring for women and men.

The tendency to develop varicose veins can be hereditary. Certain genes may have defects in the structure of the veins and valves. Here are some suggestions on how varicose veins can be prevented or at least postponed:

  1. Bend, stretch and move

If you are stationary for too long, whether you are standing or sitting, blood collects in your lower legs. If you tend to be in this position day after day, it can weaken your veins, causing them to swell.

Try walking for you or moving your foot up and down while staying in line so that something can be dealt with. You can also turn your foot clockwise and then counterclockwise so that the blood does not come out of your foot and return to your heart.

On a long trip or on a typical day with a long sitting at your desk chair, it’s important that you get up and stretch your legs every now and then. The blood should flow back to your heart at a normal rate, because the knees and groin are bent when sitting. Take short breaks to refresh yourself and chat with someone.

  1. Exercise and tighten your leg muscles

Although genes can determine our predisposition to varicose veins, we can counteract this by doing light cardiovascular and leg lifting exercises in our daily lives. You can bike, walk fast, run short distances, or dance in an aerobics class. These are great exercises to promote active blood circulation in our body and maintain a healthy weight.

Muscle building exercises such as leg lifting or lifting of targeted muscles specifically in the buttocks, thighs and lower legs. Any muscle contraction in these areas helps the blood find its way back to the heart. A well-trained leg muscle pumps much more blood than a weaker muscle.

In short, avoid the sedentary lifestyle.

  1. Eat wisely

Go for fruits, proteins and whole grains. They help you lose weight and at the same time provide nutrients to prevent varicose veins.

Citrus fruits contain antioxidants such as flavonoids and vitamin C, which can improve blood vessel function by reducing breakage. Proteins and vitamin C are also components of collagen. Collagen mainly occurs in fibrous tissue like our blood vessels. These tissues may not swell as easily when the collagen is healthy. A diet high in fiber also helps relax the blood vessels in your legs by making bowel movements easier.

  1. Shoes wisely

Choose comfortable shoes with low heels and well cut, because they do not put as much strain on your calf muscles. If you must wear high heels, be sure not to wear them for a long time.

  1. Look for good support

The support feeding tube is much better than normal tubes for controlling the development of varicose veins. It is useful for women who are always on their feet, such as sales assistants who work in stores, office workers, or mothers who have children to carry. It can be worn under your sweatshirt or pants. There are different styles, colors and strengths.

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