What are Varicose Veins?
Learning how to prevent varicose veins is simple. The hardest part is making the prevention a daily habit. Varicose veins can be a cosmetic problem or cause aching pain and discomfort in the area affected. They happen most commonly in the legs but can occur in areas that undergo increased venous pressure, such as the feet, testicles, anus and vaginal area. In order to better understand what varicose veins are, it is important to have a general understanding of how of the venous and arterial blood system works. Our bodies are fed oxygen by the arteries. Oxygen enters the lungs and is transferred into arterial blood supply. The heart then pumps this blood around to the rest of the body. At some point the blood loses all of the oxygen available to it and returns through the venous system back to the heart. Varicose veins are the result of damaged one way valves that help push the blood through the veins and forward to the heart. When the valves become damaged, the blood is able to pool within the veins and decreases the ability of the body to remove toxins and oxygenate the tissues. The first sign of a varicose vein is swelling along the path the vein takes down the leg. After this most people notice bluish or reddish tinged coloring to the area as well as a swelling along the vein. Review the information below to learn about how to prevent varicose veins.
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Avoid Continuous Sitting or Standing to Prevent Varicose Veins
While standing for too long can be an issue, so can sitting. Some experts theorize that even sitting for extended periods can contribute to the development of varicose veins. The theory is that the bending of knees and hips will slow the return of blood to the heart. So, it is important to routinely move the legs during any long car ride, plane ride, or sitting at a desk. The deep veins in the perforating veins are usually able to withstand very short periods of increased pressure. However, if you are susceptible, repeated standing or sitting can stretch the walls of the veins and damage the valves, and varicose veins may result. Spider veins are a milder case of varicose veins which are not a serious medical problem but can be a cosmetic concern.
As many as 40 million Americans, the majority of them women, have varicose veins. One of the ways how to prevent varicose veins is to improve the drainage of the venous system which drains the area of waste and toxins. Varicose veins become swollen and you can see them through the skin. They may look blue, bulging and are twisted. If they are left untreated they become worse over time and can cause feelings of fatigue as well as some skin changes in the area in which they occur. If you have varicose veins your legs may feel heavy or tired during the day. You’ll notice that when you stand on your legs for too long your symptoms will increase. Some people who have varicose veins will also have cramping at night.
How to Prevent Varicose Veins by Modifying Risk Factors
Researchers have identified several factors that increase the risk of developing varicose veins which include a family history, obesity, lack of exercise, smoking, standing or sitting for long periods of time each day or having a deep vein thrombosis. Interestingly, women are more likely to develop varicose veins than men are and they often appear between the ages of 30 and 70.
Varicose Veins During Pregnancy
One of the side effects of pregnancy appears to be the development of varicose veins because of the increased pressure placed on the venous system secondary to the pregnancy. However, varicose veins that appear with in that time period often return to normal status within the first year after childbirth.
How to Prevent Varicose Veins by Working the Muscles
Prevention in the first place is much easier than to wait for them to occur and then determine a way to get rid of varicose veins. Preventive measures include regular exercise, keeping fit, maintaining a normal body weight and not sitting or standing for too long without moving around. Varicose veins are unsightly and uncomfortable. They affect both men and women and appear to have a genetic predisposition. If family members suffer from varicose veins, other family members may have weak valves and have the same experience. Varicose veins occur when the one way valves that stop blood from pooling in the feet are damaged. These valves work with muscle contraction to force the blood through the legs, up to the inferior vena cava which then delivers the blood to the heart and lungs.
Using the Venous Pump
This particular system is called the venous pump. The pump part of this system works through muscle contraction in the lower legs and thighs. When the muscle strength has been decreased for any reason it can cause pooling of the blood in the lower extremities. People may notice some swelling in their feet and legs after having stood for several hours during the day. This is a result of the blood not returning in an effective and efficient manner to the heart. Researchers know the types of things that can cause damage to the venous valves and trigger the development of varicose veins. By avoiding these triggers you can also help to prevent the development of any varicose veins or help to decrease the progression of the ones you already have.
How to Prevent Varicose Veins by Losing Weight
One of the biggest factors is weight, in a combination with other criteria. Excess weight is another risk factor that significantly changes the percentage of individuals who will develop varicose veins or spider veins. By exercising and controlling weight, the circulation will also improve and decrease the amount of pressure placed on the valves. For this reason, those who are overweight, obese or put on a significant amount of weight in a short period of time will find that they are more prone to varicose veins. Individuals who are overweight will also find that by losing weight they reduce their risk and decrease the progression of the disease they may already have. To lose weight, you would need to eat less calories than the amount of calories you burn. Women who are pregnant may find that they are at an increased risk for developing varicose veins but that these veins may resolve after the baby has been born.
Sitting and Varicose Veins
There are several ways of reducing the risk of developing varicose veins, including weight loss. Individuals who find that they sit or stand for several hours during the day also increase their risk of developing varicose veins because of the lack of muscle contraction in the lower extremities which drives the venous blood back to the heart. If employment entails long periods of time sitting or standing, it is important to reduce risk by moving around several times an hour. People who are in a position of traveling in planes or cars for long periods of time will find that contracting and relaxing their calf muscles, ankles and feet every 10 minutes will also help to reduce their risk.
While sitting can create greater pressure in the lower extremities, crossing your legs will slow the circulation even further. If legs want to be crossed, they should be crossed at the ankles only. Crossing at the knees not only causes increased pressure and increases the risk of closing the veins, but it also negatively impacts any problems with the knees and hips.
How to Prevent Varicose Veins by Pumping the Calves
Many individuals have found that doing calf raises, or rising up onto their toes, while in the standing position will help to reduce their risk of varicose veins. Women who are pregnant who must stay in a standing position can also rest their venous system and lower back by alternately placing one leg and then another on a short stool or box. When seated for any length of time it is important not to cross your legs at the knees. This increases the pooling in the lower extremities and cuts off the return route for the venous blood to the heart and lungs.
How to Prevent Varicose Veins with Exercise
Consistent and regular exercise helps to increase the muscle strength in the lower extremities and therefore keep the venous pump working throughout the day. It is advised to walk for a mile and a half every day, rain or shine, will help reduce risk or progression. Even if there is not a genetic predisposition to the development of spider veins or varicose veins it is helpful to perform these minor preventative measures in order to reduce overall risk.
Calf raises are done either on a stair or on a set of stacked books. Stand with the ball of your foot on a couple of stacked books and raise and lower your entire body using only the ball of the foot. This exercise works the calf muscle which plays a significant role in the venous pump system.
Up to 50 to 100 calf raises each day as well as raising up on the toes from time to time throughout the day should enhance the venous system of the legs. In response to the development of these calf muscles, they should also be stretched. This can be accomplished by placing one leg behind the other approximately 6 to 8 inches from a solid wall. Hands should be placed on the wall, with the knee of the extended leg straight and the other knee bent, while leaning into the wall. The calf area will begin to stretch.
Walking is another exercise that can be done, rain or shine, every single day, in order to improve muscle development in the lower extremities. Walking aids the return of the venous blood, not only during the walk but also for several hours afterwards.
When one will be sitting or standing for any length of time they should be sure to make it a point to get up every 10 to 15 minutes and move around. If employment entails standing in one place, then do some calf raises and move the legs at least every 10 minutes. After working, legs should be elevated up above the level of the heart for at least 30 minutes to help improve the flow of blood through the venous system.
Prevent Varicose Veins with Stockings
Compression stockings are another means of improving circulation and have been the mainstay of treatment for varicose veins for decades. Compression hoses may be another way for how to prevent varicose veins. Compression stockings can also be used to prevent the formation of varicose veins, especially when you know there is a genetic predisposition to the condition. Individuals who suffer from varicose veins will also experience some relief from symptoms using compression stockings.
Genetics and Varicose Veins
Those with a genetic predisposition to varicose veins, or have some chronic swelling in the lower legs already, it is helpful to sleep with a few pillows under the feet in order to keep them elevated above the level of the heart. One should look for shoes that have lower heels that require the calf muscles to do more work. Some of the new tennis shoes, now being produced for women who want to increase their caloric burn while walking, are also helpful for women and men who want to treat and prevent varicose veins.
Avoid Restrictive Clothing for Varicose Veins
Patients should not wear underwear that are tight at the waist or in the groin. This acts as a tourniquet that restricts blood flow and can increase your risk of developing varicose veins. Avoiding this tourniquet effect is another way how to prevent varicose veins
How to Prevent Varicose Veins with Natural Treatments
Another way how to prevent varicose veins is by using natural methods. Some women find that the use of vitamin E, witch hazel or Apple cider vinegar can help reduce the effects of varicose veins or spider veins when applied to the skin in the morning or evening. The herb horse chestnut is another of the most widely used natural treatments for spider or varicose veins. The active compound appears to block the release of enzymes that damage the capillary walls. Researchers in a 2006 study found that individuals who used horse chestnut had improvements in the signs and symptoms of venous insufficiency, including spider veins and varicose veins. Seven clinical trials showed that horse chestnut seed extract was effective for reducing leg pain and was safe without severe adverse effects vs. placebo and may be as effective as compression stockings. There were some adverse events which were usually mild and infrequent and included nausea, vomiting, diarrhea, headache. Individuals who choose to take horse chestnut should do so from a reputable dealer since there is a toxic component which must be removed prior to sale and can cause circulatory and respiratory failure or even death.
According to Life Extension, “horse chestnut extract supports a healthy fluid balance plus antioxidant, venotonic (helpful to veins), and vasoprotective (protective of vessels or ducts) actions.” For further reading about horse chesnut, look here in the NIH website
Grape seed extract and pine bark both contain anti-oxidants that appear to strengthen the connective tissue and reduce inflammation. The most common side effects are digestive complaints such as nausea and upset stomach. Swelling (edema), leg ‘heaviness’, and pressure in the veins were significantly reduced in a study with 40 patients after the use of Pycnogenol at a dose of 100 mg, 2-3 times per day for 2 months with no side-effects were reported.
References for How to Prevent Varicose Veins
UC Davis Health System: Varicose Veins
www.ucdmc.ucdavis.edu/vascular/diseases/varicose_veins.html
RadiologyInfo: Sclerotherapy of Varicose Veins and Spider Veins
www.radiologyinfo.org/en/info.cfm?pg=sclerotherapy
Pittler MH, Ernst E. Horse chestnut seed extract for chronic venous insufficiency. Cochrane Database Syst Rev. 2012 Nov 14;11:CD003230. http://www.ncbi.nlm.nih.gov/pubmed/23152216
Siebert U, Brach M, Sroczynski G, Uberla K. Efficacy, routine effectiveness, and safety of horsechestnut seed extract in the treatment of chronic venous insufficiency: a meta-analysis of randomized controlled trials and large observational studies. International Angiology 2002 Dec; 21(4): 305-315. http://www.ncbi.nlm.nih.gov/pubmed/12518108
Diehm C, Vollbrecht D, Amendt K, et al. Medical edema protection – clinical benefit in patients with chronic deep vein incompetence. A placebo controlled double blind study. Vasa 1992;21(2):188-92. http://www.ncbi.nlm.nih.gov/pubmed?term=1621440
Petrassi C, Mastromarino A, Spartera C. Pycnogenol in chronic venous insufficiency. Phytomedicine. 2000 Oct;7(5):383-8. http://www.ncbi.nlm.nih.gov/pubmed/11081989
Arcangeli P. Pycnogenol in chronic venous insufficiency. Fitoterapia. 2000 Jun;71(3):236-44. http://www.ncbi.nlm.nih.gov/pubmed/10844161
Koch R. Comparative study of Venostasin and Pycnogenol in chronic venous insufficiency. Phytother Res. 2002 March;16 Suppl 1:S1-5. http://www.ncbi.nlm.nih.gov/pubmed/11933130
Belcaro G, Cesarone MR, Rohdewald P, Ricci, A, et al. Prevention of venous thrombosis and thrombophlebitis in long-haul flights with pycnogenol. Clin Appl Thromb Hemost. 2004 Oct;10(4):373-7. http://www.ncbi.nlm.nih.gov/pubmed/15497024
WomensHealth.gov: Varicose Veins and Spider Veins Fact Sheet, www.womenshealth.gov/publications/our-publications/fact-sheet/varicose-spider-veins.cfm
Mayoclinic.com: Varicose Veins, www.mayoclinic.com/health/varicose-veins/ds00256/dsection=treatments-and-drugs
Phlebology: A Systematic Review of Compression Hosiery for Uncomplicated Varicose Veins, www.rsm.ac.uk/academ/downloads/vein1_3.pdf
Medline Plus: Horse Chestnut, https://nccih.nih.gov/health/horsechestnut
University of Maryland Medical Center: Grape Seed, www.umn.edu/altmed/articles/grape-seed-000254.htm
MedlinePlus: Pycnogenol, www.nlm.nih.gov/medlineplus/druginfo/natural/1019.html
