5 Ways to Keep and Improve Your Vein Health
Posted in General on June 18, 2019
Keeping your veins healthy is an important part of maintaining a well-functioning circulatory system. Thankfully, good vein health is fairly easy to achieve. Below are 5 things you can do to make sure your veins are being properly cared for.
1. Stay Active
Elevating your heart rate through aerobic activity every day is a vital part of maintaining vein and overall body health. Every adult should get at least 30 minutes of moderate physical activity daily, with 45 minutes being optimal. Moderate aerobic activities include:
- Brisk walking
- Mowing the lawn
- Light swimming or water aerobics
- A casual game of tennis
- Gentle biking
If you’re capable of doing vigorous aerobic activity, 75 minutes per week is recommended. Such activities include:
- Swimming laps
- Weightlifting with limited rest periods
- Rock climbing
- Basketball and other high-intensity sports
It’s also important that we reduce the amount of time spent sitting per day. The consensus within the scientific community is that we should be spending 4 hours of our day standing. Working in an office environment can sometimes make these tricky to achieve, but there are many clever ways to sneak in some standing time while at the office.
2. Eat A Good Diet
Along with staying active, sticking to a well-balanced diet is crucial for keeping your body healthy. But for maintaining vein health specifically, you’ll want to make sure your eating foods that contain a powerful phytochemical called bioflavonoids. These chemicals are known for their anti-inflammatory properties and can be found in many colorful fruits and vegetables. Foods that contain high amounts of bioflavonoids include:
- Hot peppers
- Red onion
- Citrus fruits
Of course, you should also be keeping track of the number of calories you eat per day. Use a calorie calculator to learn how many calories you should be taking in.
3. Stay Hydrated
When your body is properly hydrated, its blood is thinner and flows more easily through the veins. Most people should be drinking roughly 2 liters of water per day. But if you’re curious about getting a more exact number, take your body weight and multiply it by 0.67. This will give you the number of ounces you should be ingesting every day. But also be sure to add 12 ounces for every 30 minutes of exercise you do that day, as it will replace the water you expelled while sweating.
4. Quit Smoking
Smoking tobacco deoxygenates and thickens the blood, forcing your circulatory system to work harder to pump blood throughout the body. Inhaling nicotine also causes your veins to harden and narrow, making it more difficult for them to function properly. So if you’re a smoker, make today the day you quit.
5. Wear Compression Socks
If you’re someone who suffers from chronic venous insufficiency due to their genetics or has a condition such as heart disease or obesity, compression socks will assist with contracting the muscles around the veins to help move blood up towards the heart. Women who are pregnant or those with jobs requiring them to stand for long periods of time should also consider wearing compression socks.
Know When to Seek Treatment
If you experience regular fatigue as well as heaviness or swelling around the legs, it’s time to see a vascular physician. At Vascular Solutions, we offer several minimally invasive procedures for treating varicose veins and other vein-related diseases. To schedule an appointment with our board-certified vascular surgeon, head on over to our consultation page to see what option works best for you. You can also give us a call at 704-544-7535. We are located in Charlotte, NC.