Keeping your leg veins healthy as you age is essential in preventing health issues such as varicose veins that can lead to swelling, discomfort and if left untreated more serious problems like deep vein thrombosis. Varicose veins develop when the veins become twisted, enlarged, and overfilled with blood, leading to discoloration.
Here are three ways you can help keep your leg veins healthy as you get older.
Stay active
Maintaining a physical activity routine will help maintain healthy veins. Exercise improves blood flow in the legs which helps the veins move blood from the lower extremities back to the heart. When engaging in physical activity like walking, jogging, cycling, or swimming, the muscles in the legs help push blood through the veins. This helps in reducing the formation of varicose veins.
To keep varicose veins away, consider walking more. Aim to hit 10,000 steps a day. If you can’t hit this mark, consider walking for short periods throughout the day. Take a walk during your lunch break at work. Take the dog for a walk. Any movement helps circulate the blood.
Add leg exercises into your daily routine. Do calf raises, or leg lifts. If you have a bike, go for a ride. Take some time to get outdoors. It will not only help improve blood flow in your legs but will help improve your overall health.
Lastly, do daily stretches. Stretching your muscles keeps them pliable and will help improve your flexibility and blood flow. Lower leg stretches in the morning are a great way to start your day.
Maintain a healthy weight
Excess weight applies additional pressure on your legs and your veins. This increased pressure may lead to developing varicose veins. Keeping a healthy weight by maintaining a healthy diet and exercise routine can greatly reduce the risk of varicose veins and other venous issues from forming.
Keep yourself hydrated by drinking plenty of water throughout the day to keep blood flowing smoothly throughout the body. Limit your salt intake, as this will lead to water retention and swelling, which can lead to more venous issues.
Practice good posture
Maintaining good posture is critical when it comes to leg vein health. Poor posture and prolonged inactivity can lead to blood pooling in your legs which increases the risk for the development of varicose veins. Be mindful of your posture and incorporate movement breaks throughout the day to help keep your veins functioning properly.
Avoid crossing your legs. When sitting, crossing your legs may feel like a natural movement but sitting this way can restrict blood flow. Instead do your best to keep your feet flat on the floor.
Take breaks if you sit or stand for long periods of time. Try to take a break every 30 minutes or at least every hour to walk around and stretch out your leg muscles. This will greatly help blood flow in your lower extremities.
When you get home from work or have worked in the yard all afternoon fixing your garden, take time to relax. Elevate your legs, when possible, to encourage blood flow back to the heart. Use a footrest, pillow or fold a blanket and place your ankles on it to help with the blood flow from your legs back to your heart.
Practicing good posture and adding extra movement to your legs throughout the day will help reduce the strain on your veins and help with circulation.
Varicose veins are much more than a cosmetic issue. These venous problems can lead to serious health complications if left untreated. Staying active, keeping a healthy weight through diet and exercise, and practicing good posture can help keep your leg veins healthy. This all will help reduce the likelihood of venous issues. As with any health issue if you ever experience any problems with circulation in your legs or notice any differences in your health contact your personal physician.
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