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Primary prevention of varicose veins of the lower extremities

Primary prevention goal is to prevent the development of varicose veins.

General recommendations.

1. Try to move throughout the day. Do not sit or stand in one position for a long period of time. If your work involves prolonged standing in one place, try a little workout for your feet. Even 5 minute workout every hour can improve blood circulation in your legs. Stand up, walk around, or just lift the feet and toes up and down (for about 5 minutes each leg). Activating leg muscles is the best way to alleviate vein pressure. Change positions frequently and maintain blood flow in the legs. If you sit a lot try not to cross your legs because you would increase the pressure on your veins and decrease proper blood circulation. If you have to stand for a long time try to relax your leg muscle and shift the weight from one leg to another.

 

2. If you're relaxing at home, try elevating your legs while reading, watching TV or talking on the phone. You can place them over a pillow or folded blanket. After returning home from work, the first thing you should do is allow the feet to rest by elevating them for at least 15 minutes. That usually relieves swelling and reduces pressure on the veins.

3. Lead an active lifestyle. Regular walks are the best protection not only from varicose veins, but also from cardiovascular disease.

4. Get into the habit of going to the pool or riding a bike. If you unable to us the gym, try to work out at home.

5. Avoid long baths, saunas and other deep thermal procedures. The hot temperature puts additional pressure on the veins and reduces venous elasticity. Hot tubs are also not the ideal setting for people susceptible to varicose vein disease.

6. Cool showers can strengthen the vascular system.

7. Avoid tight clothing. Such clothing squeezes your veins and significantly worsens blood flow. High-heeled shoes are not for everyday use. Do not lift heavy objects. This is especially important for women.

8. Control your weight. Maintain a balanced diet.

Limit your intake of fatty foods and increase your fiber intake with fiber rich foods such as bran cereal, grains, and leafy vegetables. It helps prevent constipation. Chronic constipation can adversely affect the health of your veins. Increased pressure in the colon exerts pressure on the veins located in the near pelvis. Take a multivitamin pill with calcium, iron and other important minerals. Lack of vital nutrients may cause fluid retention, increased swelling, night cramps and other symptoms of chronic fatigue syndrome.

Limit salt intake – An excessive amount prevents the excretion of fluid and increases swelling.

Increase your uptake of:

  • Seafood – contains traces of mineral copper which plays a role in the elasticity of the venous wall.
  • Citrus, black currant or wild rose – have a high quality of vitamin P that strengthens the venous wall.
  • All fruits and vegetables containing vitamin C especially  kiwis, currants or parsley.
  • Different sources of vitamin E that provide elasticity to our blood vessels.

9. Do not forget to check your legs periodically and if you see dilated veins or varicose veins do not hesitate to consult the vein specialist.

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