Varicose veins are more than just a cosmetic concern. These swollen, twisted veins can cause pain and discomfort, potentially leading to more serious health issues if they’re not addressed. 

More than 40 million people in the United States suffer from varicose veins, and almost 50% of varicose vein patients have a family history of varicose veins.¹

The good news? Preventing varicose veins is possible with a few simple lifestyle changes.

What Are Varicose Veins?

Varicose veins occur when the valves in your veins, which help blood flow, become weak or damaged. This causes blood to pool in the veins, making them bulge and twist. They often develop in the legs because standing and walking increase the pressure in the veins of the lower body.

Why Preventing Varicose Veins Matters

While they may seem harmless, varicose veins can lead to aching, swelling, and skin changes. In severe cases, they can cause ulcers or blood clots, known as deep vein thrombosis (DVT). By preventing varicose veins, you maintain the appearance of your legs and support your overall vascular health.

1. Stay Active and Exercise Regularly

One of the best ways to keep your veins healthy is by staying active. Regular exercise improves circulation, which reduces the pressure on your veins. Low-impact activities like walking, swimming, or cycling are excellent for leg health. These exercises help strengthen the muscles in your legs, which, in turn, help push blood back to your heart.

For people who sit or stand for long periods, such as those with desk jobs, it’s essential to take frequent breaks to stretch or move around. If you’re standing, shift your weight from one leg to the other. If you’re sitting, take a quick walk every hour to promote blood flow.

2. Watch Your Weight

Carrying extra weight increases pressure on your veins, especially in the legs. This added pressure can contribute to the development of varicose veins. Maintaining a healthy weight can significantly reduce your risk.

A balanced diet rich in fiber, vitamins, and minerals is essential for vascular health. Include plenty of fruits, vegetables, whole grains, and lean proteins in your meals. Limiting salt intake also helps prevent water retention, which can contribute to swelling and vein problems.

3. Elevate Your Legs

If you spend a lot of time sitting or standing, try elevating your legs whenever possible. Raising your legs above the level of your heart encourages better blood flow and helps relieve the pressure on your veins. You can do this by lying down and propping your legs on pillows, or simply reclining in a chair with your legs elevated.

4. Wear Compression Stockings

Compression stockings are an excellent tool for preventing varicose veins. These specially designed stockings apply gentle pressure to your legs, helping blood flow more efficiently. They are particularly useful for those on their feet for long hours or people with a family history of vein issues.

Compression stockings come in different levels of pressure, so it’s best to consult with a doctor to find the right fit for your needs.

5. Avoid Prolonged Sitting or Standing

Sitting or standing for long periods can strain the veins in your legs. If you must stand for work, try to move around frequently or shift your weight often. For those who sit for extended periods, such as during long commutes or at a desk, try to take breaks to stand up, stretch, and walk around.

Final Thoughts on Preventing Varicose Veins

Preventing varicose veins requires a proactive approach to health, particularly when it comes to staying active, maintaining a healthy weight, and being mindful of how long you sit or stand. Simple changes like regular exercise, elevating your legs, and wearing compression stockings can make a big difference. By taking care of your veins, you’ll not only prevent varicose veins but also improve your overall circulation and leg health.

​​NVP has physicians who are highly specialized in diagnosing the cause of your leg swelling. If an intervention is needed, NVP physicians can treat most conditions in our outpatient facility.

Contact us today to see how we can help! You deserve it to feel good about your legs!

1. Chicago Vein Institute; Varicose Vein Statistics and What It Means To You