According to a published study, 65% of the population has varicose veins in the lower limbs, and of this percentage, 75% are women and 25% are men. Varicose veins are also one of the main reasons for termination of work due to the pain suffered by the person in the most serious cases that require surgical intervention. In this article we tell you what you can do to avoid varicose veins.
What are varicose veins?
But what are varicose veins? Varicose veins are inflamed veins that generally appear on the legs and are caused by the fact that the valves of the veins, responsible for sending blood to the heart, weaken or injure, so that blood accumulates and manifests itself in the form of inflammation. .
Causes of varicose veins
Among the triggers of this condition are: family inheritance , pregnancy , overweight, obesity, sedentary lifestyle and age.
How to avoid the appearance of varicose veins
If your body, by genetics, is not prone to the appearance of varicose veins , your lifestyle directly influences the appearance of varicose veins . The goal at all times should be to improve blood flow in the vein systems of the legs .
To do this, experts recommend moving your legs frequently , especially if you work in an office or in the same position for long periods of time. If you are working standing up, doctors recommend that you raise your legs on arrival and hold them up for short periods.
Likewise, an active life , in which sports are frequently practiced, helps to delay the appearance of varicose veins even in people with a propensity to them.
It is very important to avoid continuous sun exposure , and direct heat sources on the legs , such as hot tubs or saunas.
In any case, to avoid varicose veins you should abandon very tight clothing , and if you have to spend a lot of time in the same position, wear compression stockings and comfortable shoes.
Hydration, both of the skin and the body is key. Diet also influences, so it is highly recommended to avoid foods that tend to clog the veins (salty, fat, sugar). Prioritize fiber and fluids.
Some exercises to combat varicose veins
Here are some sports you can do to improve them, relieve pain, and prevent them.
- Swimming : Due to its low impact on the joints and that the legs are floating, it is an ideal sport, since it takes the pressure off the veins and in turn stimulates circulation, which is what is needed to decongest the veins. .
- Bicycle: Riding for at least an hour on a bicycle is another of the activities that will favor you, thanks to the elliptical movement it removes venous pressure while keeping you in shape.
- Yoga: Due to the different postures, many of them lifting the legs, it helps gravity to remove the accumulated blood and your varicose veins decrease, as well as the pain they cause you.
- Walking: With the use of the right footwear, walking 30 minutes a day, in addition to improving your cardiovascular health, keeps your legs moving so that the blood supply is better and your veins work properly.
If you don’t have the time to go to the gym and practice these sports, at home you can do a series of routines that with just a few minutes will produce noticeable changes in your legs . These are:
- Lie down on a hard surface and lift your legs, raise and lower them to a medium height doing the movement of a scissors.
- In the same place, raise your legs and perform pedaling exercises in the air.
- Then lift just one leg a little and once at the top begin to turn it clockwise gently.
- Place your legs on the floor (lying flat on your back); then alternately move your feet back and forth.
- Finally, walk on your toes a bit and then on your heels.
