Varicose veins are swollen, twisted veins that can be seen just under the surface of the skin and are often found in the legs. The severity of varicose veins can differ from person to person, as can the symptoms. Varicose vein can cause aching, pain, and itching and can result in serious circulatory problems. It is common for individuals to develop edema, swelling due to a buildup of fluid in the tissues. Pigmentation, inflammation, dry itchy skin, and rashes are also common symptoms. The most serious complication is the development of ulcers in the ankle – these are caused by fluid build-up in the tissues, which causes a breakdown of the skin. There are more people who suffer from varicose veins than deep vein thrombosis and peripheral arterial disease combined. This essay will look at different recommendations to help alleviate symptoms of varicose veins and prevent them from worsening. It will begin by looking at lifestyle changes, then dietary and alternative therapies, and finally hydrotherapy and the use of compression stockings.
Lifestyle Modifications for Varicose Veins
Maintaining a proper body weight is an important factor in the prevention and treatment of varicose veins. Being overweight puts added pressure on the veins, especially in the lower limbs. This added pressure increases the likelihood that the veins will enlarge and swell. When this happens, it is hard for blood to move up the legs and back to the heart. The result is a pooling of blood in the legs, which can further damage the veins and increase various vein disease symptoms. High pressure and damage from excess weight often cause varicose veins.
Regular physical activity is an essential part of varicose vein treatment. Exercise helps maintain good blood circulation in the legs. What are the best exercises for someone with varicose veins? Walking is one of the best activities, as the calf muscles are used, which in turn helps move blood through the veins. Swimming is also a good activity, as the pressure of the water helps increase blood circulation. Other exercises that are beneficial include biking and sitting with the legs elevated and taking alternate ankle movements. It is best to avoid high impact activities such as jogging, as it can cause further damage to the veins.
Regular Exercise
Simply walking at an appropriately brisk pace for at least 30-40 minutes a day is easy to prescribe and satisfies the exercise requirements for the majority of patients. There are many other forms of leg exercise which can be instructed for patients depending on their individual physical capabilities. These can include bicycling, swimming, and lower extremity weight training. Although lower extremity weight training has been stated to exacerbate varicose veins, especially in patients who are elderly or have weaker capillaries, the risk of this symptom exacerbation developing into a more advanced venous disease state is much less than the risk posed by weight training to individuals with known DVT. Overall, depending on the intensity and form of exercise, the benefits of regular exercise generally outweigh the risks for the development of additional venous disease. Specific patient exercise regimes obviously need to be tailored to each patient depending on the patient’s individual capabilities and co-morbid conditions.
Regular physical activity or exercise is often cited as an important component of management for chronic venous disorders, including varicose veins and CVI. “The value of regular exercise has been clearly shown to aid in the management of the symptoms and slow progression of CVI,” explains Dr. Ma. “Walking is the most efficient way to promote venous return from the lower extremities. This can help to reduce lower extremity edema and the symptoms of CVI. Patients that are able to walk vigorously should be encouraged to do so. Although vigorous exercise and lower extremity weight training may exacerbate saphenous varicosities, these activities are still less likely to cause symptoms than they are in patients who have advanced venous disease.”
Weight Management
Weight management is another important factor in varicose vein patients. In Western societies, huge numbers of people are overweight. Moderate weight loss can often lead to substantial improvement of symptoms, especially when the patient spends much time on their feet. Abdominal fat puts increased pressure on the main superficial veins, and is especially detrimental. This is why patients with a lot of midriff fat usually have much worse varicose veins in their legs, and why women often get varicose veins during pregnancy, with the veins usually improving afterwards. High fiber, low calorie diets are usually the most successful, and it is important that as weight is lost the patient increases their activity and also exercises their legs, as prolonged sitting to watch television for instance can make varicose vein symptoms worse.
Avoid Prolonged Standing or Sitting
Avoid sitting with legs crossed, as this can restrict blood flow and increase pressure on the veins. It is important to avoid standing in one position for long periods of time. If standing is necessary, it helps to put feet up on a stool when on a break to help prevent blood from pooling in the veins.
This can cause aching and discomfort, so it is important to avoid prolonged sitting and standing whenever possible. Changing positions regularly helps to aid circulation and relieve symptoms. When standing, shifting weight from one leg to the other every few minutes will help. When sitting, resting the feet on a stool or chair to elevate the legs slightly is beneficial.
Muscles in the lower legs are responsible for moving blood to the heart. When these muscles are inactive, this can cause pooling of the blood in the veins. Prolonged sitting and standing is the most common cause of varicose veins, and the increase in pressure from the pooling of blood on the veins is thought to weaken the walls and cause them to bulge.
Elevate Legs
There are several ways to elevate the legs, but for the best results, the leg should be higher than the hip to allow for full venous drainage. A really simple but effective way is to lie on the floor and rest your legs against a wall for 5-10 minutes. The key is to make sure your pelvis is flat on the floor to properly utilize gravity. This should provide almost immediate relief for those with heavy or aching legs. If there is no clear contraindication, elevating the legs should form the cornerstone of conservative treatment for varicose veins.
In modern society, we spend the majority of our days sitting or standing. This puts pressure on the veins in the legs, worsening varicose veins. Elevating the legs for at least ten minutes several times a day can take the pressure off the veins and is considered one of the best treatments for varicose veins. When the legs are elevated to a position above the heart, it is an excellent position for resting the veins. This method reduces the pressure in the lower leg and can provide relief from the discomfort and swelling. It is particularly helpful after a long day on your feet.
Wear Compression Stockings
Professionals can order compression stockings through medical supply companies or pharmacies. The stockings come in different tensions. An elastic layer puts pressure on the outside of the veins, helps blood flow, and makes the vein valves work better. You should wear the stockings during the day, especially when you are on your feet. At first, your doctor may want you to wear them all the time. If this is a problem, ask your doctor if it’s okay to take them off before bed or if you can take a break during the day. You should be able to remove the stockings for short breaks and to sleep. The length of time may be a week, several months, or lifelong. It depends on your symptoms and if you have other health problems. Gatherings of blood in the larger varicose veins, especially those near the surface of the skin, can lead to skin sores. If sores occur, they should be treated promptly to prevent infection. Periodic checkups are often recommended to look for early signs of sores or skin damage, and to prevent varicose veins complications. If the stockings are relieving your problems, and you’re not having various complications of varicose veins, you may get further relief from procedures or surgery to remove varicose veins.
Dietary Changes for Varicose Veins
It is beneficial to make these changes to your diet to improve your vein health and keep a food and symptom diary to help you ascertain which foods are affecting you and in what way. High fiber, fresh food with less salt and fats and plenty of water and fluid intake is key. This diet will also help with weight loss and general health.
Water Retention and Oedema: If water retention and swelling is a problem, try lying down with your feet higher than your hips for 10 minutes and do this x3 daily. This will help reduce the pressure in your veins. Avoid standing for long periods, and if aching is a problem, try wearing support hosiery.
This is a very nutritious way to eat and can help you lose weight. Obesity can be a cause of varicose veins, and losing weight can be beneficial. Try to eat 5 servings of fruit and vegetables per day. This should not be difficult. The Mediterranean diet is not a strict diet plan but describes a way of eating. Not only is this good for your veins, but it’s good for your general health. This can help with high blood pressure and water retention. The basic principle is to increase the amount of fruit, veg, and grains and reduce the amount of trans-saturated fats that you eat.
Increase Fiber Intake
The second way a high fiber diet can reduce symptoms of varicose veins is by preventing constipation. Constipation is often caused by inadequate fiber intake. When constipation occurs, excessive straining to pass a bowel movement can occur. Straining puts extra pressure on veins in the legs, which is best to avoid in those with varicose veins. Increased pressure on the veins can aggravate existing varicose veins and cause new ones to form. By consuming plenty of fiber, stool will be soft and easy to pass, decreasing the likelihood of constipation and straining.
A higher body mass index is a major risk factor for developing varicose veins. It is therefore important to maintain a healthy body weight to prevent varicose veins as well as reduce symptoms for those who already have the condition. To do this, increasing fiber intake is a good way to feel fuller with fewer calories. A high fiber diet has been associated with lower body weight. High fiber foods also tend to be low in fat, making them a healthy option for weight control.
Stay Hydrated
Recommended water intake varies from individual to individual and is affected by diet, skin moisture loss, climate, and physical activity. However, a general standard and easy method to gauge sufficient water intake is the eight x eight rule: eight 8-ounce servings per day.
Dehydration causes the skin to have less elasticity and the veins to lose their ability to help efficiently move blood. This ultimately leads to skin damage and problems with the veins just beneath the skin. Drastically reducing the dehydration effects is impossible. However, increasing fluid intake can prevent dehydration and its negative effects on the skin and the circulatory system. Increased water intake also helps to move fiber through the system and prevent it from causing intestinal blockages. Fiber intake must be accompanied by sufficient water intake or fiber can have detrimental effects on the aforementioned systems.
In relation to increasing fiber intake, adequate water intake is very important. Fiber pulls in water and helps to prevent dehydration and constipation. When increasing fiber in the diet, it is very important to drink more water or constipation may become a problem. Dehydration causes the body to conserve water. This water conservation occurs in the precise places where we need the water movement to reduce varicose vein formation: the skin and the circulatory vessels. The body’s water conservation strategy during dehydration makes a lot of sense from a survival standpoint, but it is detrimental to the skin and the circulatory system in areas of the body distant from the essential internal organs.
Reduce Sodium Intake
The recommended daily allowance of sodium is about 2,300 mg. Individuals who are middle-aged or older, African-American, or those who have high blood pressure, diabetes, or chronic kidney disease should reduce their intake to 1,500 mg per day. The average American consumes about 3,300 mg of sodium per day, largely due to pre-packaged, processed, and restaurant foods, not salt added during the cooking process or at the table. The easiest ways to reduce sodium intake is to avoid purchasing high-sodium foods, and to eat a diet rich in fruits and vegetables which are naturally low in sodium.
The excessive consumption of sodium can be harmful to individuals who suffer from varicose veins. High levels of sodium can cause the body to retain water, which in turn increases pressure on the veins. Water retention from sodium can cause the legs and feet to swell, exacerbating symptoms of varicose veins. A diet high in sodium can also cause individuals to experience increased bloating and gas. In general, bloating interferes with the body’s ability to circulate blood and can worsen symptoms of varicose veins. For this reason, it is important to try and limit sodium intake to an adequate level in order to reduce water retention symptoms and bloating associated with varicose veins.
Consume Antioxidant-Rich Foods
Treatment for varicose veins should not be limited to antioxidant supplements because there are many greater health benefits to be gained from a diet high in antioxidants. Antioxidants are mainly nutrients in the body that protect your cells from damage. This damage can speed up the effects of aging and lead to many health problems. Antioxidants are believed to be an important factor in decreasing the risk of cancer and heart disease, as well as strengthening the immune system. So it just so happens that one of the best sources of antioxidants is in fruits and vegetables, so supplementing vitamins to treat varicose veins is not necessary. This is helpful because fiber is also believed to help in the prevention of varicose veins, so it is a good idea to replace some unhealthy foods with fruits and vegetables that are high in antioxidants to kill two birds with one stone.
Vitamin E and vitamin C are antioxidants that are commonly recommended for managing varicose veins because they will improve your blood flow by strengthening the walls of the veins. This can improve the symptoms of varicose veins over a longer period of time. Vitamin E can be found in nuts, seeds, and vegetable oils. Be sure to cook with oils that are low in saturated and trans fat instead of butter, lard, or shortening. Vitamin C can be found in many fruits such as oranges, grapefruits, kiwi, and strawberries, and can also be found in vegetables such as broccoli, Brussels sprouts, and cauliflower.
Additional Tips for Symptom Management
. Take breaks and move around. If your job involves long periods of standing or sitting, try to take frequent breaks and move around. When sitting, try to keep your legs up as much as possible. When standing still, the calf muscle acts as a peripheral pump helping to push blood back up to the heart. So, for people with varicose veins, walking is a very useful activity since it helps to keep the blood flowing from the legs, helping to reduce symptoms. Recommended exercises are also beneficial in this respect.
Avoid tight clothing. Tight clothes can make vein problems worse. They disrupt the flow of blood in the legs and can often lead to a feeling of discomfort and tiredness. Avoid tight clothes and shoes, and instead wear loose-fitting clothing. This will help to keep your blood flowing smoothly and will aid the reduction of symptoms.
This section aims to provide further tips to help in the management of symptoms. They will help to reduce the symptoms of vein disease and to slow its progression. By doing these things, more long-standing benefit will be gained from medical treatment and help to avoid further progression of the condition.
Avoid Tight Clothing
It is possible to wear compression stockings in hot weather. There are a variety of sheer compression stockings available that are actually cooler to wear than going without. These are typically available in compression strengths of 15-20 mmHg or 20-30 mmHg. People who are prone to heat rashes or swelling of the ankles often find that wearing light compression on hot days makes them more comfortable. A good time to put on compression stockings is right after you apply lotion. Lotion can make your skin sticky and cause the stocking to bind or roll.
Varicose veins: Lifestyle modifications for symptom management. To prevent varicose veins from forming or getting worse, you should avoid tight-fitting clothing. Tight clothes can make it difficult for blood to flow through your veins. Over time, this can cause chronic venous insufficiency. All firefighters, soldiers, and anyone else who wears a uniform should make an effort to patrol items once or twice a year to make sure they still fit properly. If you find your clothes are becoming too tight, it’s a good idea to replace them right away.
Take Breaks and Move Around
It is important for individuals to maintain an active and healthy lifestyle. The sedentary nature of a computer job or a long day of sitting for a teacher or truck driver does not cause varicose veins, but can aggravate existing ones. Sitting or standing for long periods of time, especially with the legs bent or crossed, puts increased pressure on the veins. It is important to move around at least every 30 minutes to increase blood flow in the legs. When moving, the leg is the only muscle pump in the calf and any local muscle activity in the legs is helpful. It does not take a lot of exercise to help with the vein circulation. Simply walking is the best exercise for your legs and feet because it stimulates the calf muscle pump. A good 30-minute walk is the best exercise. Low-impact water aerobics are also a great muscle activator and get the veins to move blood more efficiently. Avoid activities such as weight lifting and high-impact aerobics or sports. These can increase abdominal straining and increase pressure on your veins. If you are already in an exercise routine, keep it up. Remember, the goal is not to tire out, but to feel that your legs are working a little bit harder than usual. Any leg muscle activity is good; it will help to reduce vein problems and relieve your symptoms.
Maintain a Healthy Body Weight
When the body is under excess weight, the extra pounds exert additional pressure on the veins. Fatty tissue tends to accumulate in the legs, which places added strain on the veins and can aggravate existing varicose veins. Clinical evidence to support the view that obesity predisposes to varicose vein formation is still lacking and more studies need to be performed. However, in 1994, Creighton and co-workers reported on a retrospective case-controlled study of 126 patients which revealed that a higher body mass index and a history of having had multiple pregnancies was more prevalent in those with varicose vein formation. Weight reduction is one of the best ways to manage the symptoms of varicose veins and to prevent further deterioration of the disease. If patients with varicose veins are able to achieve sustained weight loss, this would mean a long-term reduction in the higher pressure their veins suffer when they are overweight. This would subsequently lower the risk of further varicose vein formation and would also reduce the likelihood of other obesity-related diseases that could compromise the management of their varicose veins, such as diabetes, which affects the healing of wounds and ulcers. Weight loss would also reduce the symptoms of leg pain and swelling related to varicose veins and would improve the patient’s quality of life.
Practice Leg Exercises
The following list has been extracted from and details exercises and activities which are good for your veins and exercises which should be avoided. This is a brief list, but provides a lot more detail on exercise and varicose veins and also some downloadable exercises which are specifically designed to improve vein health.
The aim of this section is to talk a little about why leg exercises are good for your circulation and discuss what types of exercises are most helpful for people with varicose veins. When the calf muscle is contracted in walking or exercising, the deep veins are squeezed, and this, combined with the effect of your feet hitting the ground, causes increased blood flow back up to the heart. Increased blood flow to the heart means there is less pooling of blood in the veins of the legs and therefore less congestion and discomfort. It is for this reason that walking is one of the best forms of exercise for people with varicose veins. Swimming is also good as the horizontal position helps in draining the blood from the legs and feet, and the support of the water helps to lessen the load on the leg veins.