"I have varicose veins. How to prevent them ?". This issue leaves many women uneasy. Some of them are concerned about aesthetics, others feel pain due to the swollen veins and not know what to do to lessen his suffering. We must bear in mind several points when it comes to answering the question about how to avoid varicose veins and spider veins.
Sometimes genetics has a decisive role and prevention has only a limited effect. In these situations, it is necessary to consider how to remove varicose veins. For more serious cases, the preferred method is surgery, where incisions are made in the skin in order to remove the vein entirely.
But sometimes genetics does not affect the appearance of these purple marks and then changes habits are the preventive measures for excellence. Then 8 tips to apply on the day to day answering the question of how to prevent varicose veins in the legs.
Avoid constipation
Constipation should be avoided to prevent varicose veins since, to exert pressure, it hinders the circulation in the legs. It is essential to reduce the intake of processed foods and fast foods. Many foods are natural laxatives that promote bowel movement. Foods rich in fiber are some of them. Incorporate foods with fiber to your diet, eat 8 to 10 cups of water per day, and eat 3 fruits per day.
The most recommended fruits are peaches, apricots and plums. Do not peel the fruits containing edible shells, shell is the largest concentration of fiber. Use whole flours and brown rice. Choose cereals high in fiber and snacks such as popcorn and raise
Vegetables can also provide fiber to your diet. Some fiber-rich vegetables are asparagus, broccoli, corn, and squash. Salads containing lettuce, spinach and cabbage are also very beneficial. Other foods that contain fiber are legumes (beans, chickpeas, and lentils), nuts and almonds.
Physical activity
There are exercises to prevent varicose veins, and at the same time improve health in general. Exercises of low impact, such as walking, swimming, bicycling or stretch in a yoga class are ideal for people who have varicose veins, since they shrink the veins, succeed in that these are empty and will send the blood back to the heart. You should be physical activity every day, from 30 minutes to one hour each day.
High-impact activities, such as martial arts or sports team, may impede blood flow in an appropriate manner and for this reason they are not indicated for those who suffer from varicose veins. To prevent boredom in the quieter periods, you can alternate activities or exercise with a dear person, since this way we can chat and entertain us while we take care of our health.
Use appropriate garments
Do not wear clothes that put pressure on the waist, legs and groin. These items prevent the proper circulation of the blood. Avoid the elastic belts that are used at the bottom of the abdomen because they alter the venous return.
Prefer items large and natural fabrics that let the skin transpire and blood flow. Footwear must be broad, with fine and soft, no more sole 4 cm high. Not wear platforms or very narrow-toed shoes. There are compression stockings for those people who have varicose veins.
Unlike common stockings, compression stockings help keep that blood is directed towards small and close to the skin, veins which relieves the heaviness in the legs.
Maintain a proper weight
A crucial response to how to avoid varicose veins is to maintain a proper weight. Due to excess weight overload occurs on ankles and knees, aching muscles and joints, feeling of heaviness and sagging of the tissues. All these are factors that encourage the appearance of varicose veins.
We need to do 6 meals small and healthy weight management. Avoid fried foods, refined foods and fast food. Large amounts of fruits and vegetables. Keeping a journal where you can record each intake is a way of controlling our food. Take 3 cups of green tea per day is an excellent resource to speed up the metabolism. Not forget physical activity on a daily basis and take plenty of fluids.
Stay shortly in the same position
If at work you should remain sitting for many hours, you must devote two minutes, every half-hour, to move the toes inside the shoes and spread legs. It is also advisable to walk a few minutes every hour or at least stand up and stretch a little.
If for reasons of force majeure should remain a long time sitting without the possibility of getting up, support leg on a stool or on another Chair. Avoid crossing one leg over the other, since this position obstructs blood circulation. The important thing is not to remain more than half an hour in the same position and keep moving as much as possible to keep the blood flowing.
Sleep well
To sleep, not support one leg over the other, because the pressure hurts the subcutaneous tissue and disrupts the blood supply. It is beneficial to place cushions at the foot of the bed to sleep with the legs slightly elevated.
To raise the footrest to a level higher than the heart, the blood flows more easily from the veins swollen towards the same. Sleep 8 to 9 hours per night is crucial so your legs can rest well and to dawn without feeling of heaviness.
Consume vitamins
Those who wonder how to prevent varicose veins should know that vitamins are very important. Vitamin C is required in the formation of collagen and elastin, which remain elastic walls of veins and prevent varicose veins. Vitamin E generates a healthy blood flow and prevents clotting.
Vitamin K reduces the activity of a protein called Matrix GLA, which is a decisive factor in the appearance of varicose veins. Foods containing vitamin C are orange, Tangerine, grapefruit, kiwi, mango, broccoli and strawberries. The vitamin E is found in almonds, avocado, the germ of wheat, pineapple, liver and all the green vegetables in general, which also have vitamin K.
Sometimes genetics has a decisive role and prevention has only a limited effect. In these situations, it is necessary to consider how to remove varicose veins. For more serious cases, the preferred method is surgery, where incisions are made in the skin in order to remove the vein entirely.
But sometimes genetics does not affect the appearance of these purple marks and then changes habits are the preventive measures for excellence. Then 8 tips to apply on the day to day answering the question of how to prevent varicose veins in the legs.
Avoid constipation
Constipation should be avoided to prevent varicose veins since, to exert pressure, it hinders the circulation in the legs. It is essential to reduce the intake of processed foods and fast foods. Many foods are natural laxatives that promote bowel movement. Foods rich in fiber are some of them. Incorporate foods with fiber to your diet, eat 8 to 10 cups of water per day, and eat 3 fruits per day.
The most recommended fruits are peaches, apricots and plums. Do not peel the fruits containing edible shells, shell is the largest concentration of fiber. Use whole flours and brown rice. Choose cereals high in fiber and snacks such as popcorn and raise
Vegetables can also provide fiber to your diet. Some fiber-rich vegetables are asparagus, broccoli, corn, and squash. Salads containing lettuce, spinach and cabbage are also very beneficial. Other foods that contain fiber are legumes (beans, chickpeas, and lentils), nuts and almonds.
Physical activity
There are exercises to prevent varicose veins, and at the same time improve health in general. Exercises of low impact, such as walking, swimming, bicycling or stretch in a yoga class are ideal for people who have varicose veins, since they shrink the veins, succeed in that these are empty and will send the blood back to the heart. You should be physical activity every day, from 30 minutes to one hour each day.
High-impact activities, such as martial arts or sports team, may impede blood flow in an appropriate manner and for this reason they are not indicated for those who suffer from varicose veins. To prevent boredom in the quieter periods, you can alternate activities or exercise with a dear person, since this way we can chat and entertain us while we take care of our health.
Use appropriate garments
Do not wear clothes that put pressure on the waist, legs and groin. These items prevent the proper circulation of the blood. Avoid the elastic belts that are used at the bottom of the abdomen because they alter the venous return.
Prefer items large and natural fabrics that let the skin transpire and blood flow. Footwear must be broad, with fine and soft, no more sole 4 cm high. Not wear platforms or very narrow-toed shoes. There are compression stockings for those people who have varicose veins.
Unlike common stockings, compression stockings help keep that blood is directed towards small and close to the skin, veins which relieves the heaviness in the legs.
Maintain a proper weight
A crucial response to how to avoid varicose veins is to maintain a proper weight. Due to excess weight overload occurs on ankles and knees, aching muscles and joints, feeling of heaviness and sagging of the tissues. All these are factors that encourage the appearance of varicose veins.
We need to do 6 meals small and healthy weight management. Avoid fried foods, refined foods and fast food. Large amounts of fruits and vegetables. Keeping a journal where you can record each intake is a way of controlling our food. Take 3 cups of green tea per day is an excellent resource to speed up the metabolism. Not forget physical activity on a daily basis and take plenty of fluids.
Stay shortly in the same position
If at work you should remain sitting for many hours, you must devote two minutes, every half-hour, to move the toes inside the shoes and spread legs. It is also advisable to walk a few minutes every hour or at least stand up and stretch a little.
If for reasons of force majeure should remain a long time sitting without the possibility of getting up, support leg on a stool or on another Chair. Avoid crossing one leg over the other, since this position obstructs blood circulation. The important thing is not to remain more than half an hour in the same position and keep moving as much as possible to keep the blood flowing.
Sleep well
To sleep, not support one leg over the other, because the pressure hurts the subcutaneous tissue and disrupts the blood supply. It is beneficial to place cushions at the foot of the bed to sleep with the legs slightly elevated.
To raise the footrest to a level higher than the heart, the blood flows more easily from the veins swollen towards the same. Sleep 8 to 9 hours per night is crucial so your legs can rest well and to dawn without feeling of heaviness.
Consume vitamins
Those who wonder how to prevent varicose veins should know that vitamins are very important. Vitamin C is required in the formation of collagen and elastin, which remain elastic walls of veins and prevent varicose veins. Vitamin E generates a healthy blood flow and prevents clotting.
Vitamin K reduces the activity of a protein called Matrix GLA, which is a decisive factor in the appearance of varicose veins. Foods containing vitamin C are orange, Tangerine, grapefruit, kiwi, mango, broccoli and strawberries. The vitamin E is found in almonds, avocado, the germ of wheat, pineapple, liver and all the green vegetables in general, which also have vitamin K.