Reducing Varicose Vein Risks by Strengthening the Veins
If you have a genetic predisposition to the formation of varicose veins, then it is wise to do your best to try to prevent the veins from showing up. Varicose veins appear as the valves in the veins in the legs start to weaken. Blood moves backwards when this happens and the blood starts to pool. This stretches out the veins and makes them protrude from the legs. However, you may be able to prevent the veins from appearing by making sure that you strengthen your veins. You can do this with the following tips.
Eat Healthy Floods
One of the easiest ways to keep the veins strong in your body is to eat foods that promote healthy and strong blood vessels. You should eat foods that are high in vitamin C, because this nutrient helps the body to form collagen and elastin. Collagen is the building block of all connective tissues in the body and it is produced when cells, like the ones along your veins, die or become damaged. Elastin is what gives these tissues their flexibility, and this is essential if you want to keep your veins from bulging. Foods that are the highest in vitamin C include papaya, cauliflower, oranges, strawberries, kale, and bell peppers. Try to eat some of these foods each day. Your body does not store vitamin C like it does some other types of vitamins, so a constant daily supply is needed for collagen production and vein health.
Along with vitamin C, your body needs a good deal of fiber to make sure that veins remain strong. Fiber helps to prevent your body from absorbing as many unhealthy fats from the digestive system. These fats typically create a plaque inside your arteries and veins, and this damages them and keeps blood from flowing properly. The plaque also contributes to the expansion of the blood vessels and the appearance of varicose veins. To make sure your body receives as much fiber it needs to combat the formation of plaque, eat foods like whole grain breads and pastas, corn, brown rice, oatmeal, apples, peas, and pears.
Water is also important in keeping your veins strong and healthy. Without a good volume of water, the blood becomes thicker. In general, the blood is 80% water and the heart will need to work harder to force blood through your arteries and veins if it becomes thick. This can place pressure on the blood vessels and cause them to stretch out. To prevent this issue, make sure to drink a good deal of water each day. Your body needs about two liters of water or more, so make sure you are consuming this much throughout the day.
Exercise Your Legs
The muscles in your legs are responsible for supporting the veins and helping the blood move through the valves in the arteries. This means that strong leg muscles will encourage the healthiest veins. Aerobic exercise is a good way to strengthen all the muscles across the body, including the ones in your legs. Running, swimming, biking, and using the treadmill are all good types of aerobic exercise you should partake in multiple times a week.
If you want to work on your leg muscles directly, then complete lunges, leg lifts, squats, and forward bends. You can also take a yoga class and complete poses like the bridge, chair, downward-facing dog, and the triangle to work the leg muscles. When you complete exercises at home or through a class, place some smaller weights on your ankles to increase resistance. Ankle cuff weights that are 2 pounds are a good start. As you progress with your workouts, try some 5 or 10 pound weights.
If you'd like to learn more about varicose vein prevention or if you are interested in laser varicose vein treatment, contact a representative from an establishment like Premier Surgical Associates.