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Changing Lifestyle Habits
My mother-in-law also had varicose veins discovered early in our marriage, and I recommended surgery.
You have been doing well since the surgery.
When I visited my in-laws' house, my mother-in-law mentioned that she often gets cramps in her legs and that her legs frequently swell, so I wondered if there was a circulation problem. I checked her legs and sure enough, I could see veins protruding prominently on the back of her calves.
I remember being glad that it was discovered early and treated promptly.
Today, I would like to share ways to change your lifestyle habits to prevent varicose veins from forming during daily life.
Varicose veins in the legs typically appear with a bluish or purple hue, and the blood vessels become swollen and dilated. They may also look tangled, bulging, or twisted. Varicose veins are caused by malfunctioning small valves within the blood vessels, leading to blood pooling in the veins. If you suffer from varicose veins, you may also experience other symptoms such as leg pain, swelling of the feet and ankles, and leg muscle cramps.
1
Avoid standing or sitting for long periods. Keeping the legs in the same position for a long time can impair blood circulation and cause blood to pool in the veins. To promote smooth blood flow, focus on alternating or changing leg positions.
- Change your posture every 30 minutes. Walk around near the office, or if that's not convenient, stretch your arms and legs straight every 30 minutes.
2
When sitting, put your legs up and do not cross your legs. Elevating your legs while sitting reduces pressure on the blood vessels. Not crossing your legs can also decrease the pressure exerted on the blood vessels.
- If possible, place your legs on a different chair to improve blood circulation in the legs. Occasionally, lift your legs to raise them above the level of your heart.
3
When sleeping, lie on your back and place something like a pillow to elevate your legs. Also, keep your legs elevated during sleep. It is as important to elevate your legs while lying down as it is to do so while sitting.
Wear low-heeled shoes and dress loosely. Wearing high-heeled shoes and tight clothing makes it more difficult for blood to pass through the vessels. Walking in shoes with low or no heels helps the calf muscles move more, aiding better blood circulation in the legs.
- Especially, avoid tight clothing that constricts around the waist, legs, or groin, which can hinder blood circulation. Choose loose-fitting clothes or comfortable clothing that does not tighten or restrict these areas.
4.
Wear low-heeled shoes and loose clothing. Wearing high-heeled shoes and tight-fitting clothes makes it more difficult for blood to pass through the blood vessels. Walking in shoes with low or no heels helps the calf muscles move more, aiding better blood circulation in the legs.
- Especially, avoid tight clothing that constricts around the waist, legs, or groin, which can hinder blood circulation. Choose loose-fitting clothes or comfortable clothing that does not tighten or restrict these areas.
5
Engage in regular exercise. Daily moderate exercise not only improves blood circulation in the legs but also helps to smooth the leg muscles.
If necessary, regular exercise can also help with weight loss. If you are overweight or obese, losing weight can reduce the pressure on your legs and significantly decrease varicose veins.
- Walking or jogging around the neighborhood for 30 minutes several days a week can noticeably improve overall blood circulation, especially in the legs.
- Focus on cardiovascular exercises that help improve overall blood circulation, and emphasize strength training exercises that build muscles and make muscles smooth.
6
Practice restorative yoga poses every day. Restorative yoga is a type of yoga that uses props such as walls, cushions, or blocks to support the body. In restorative yoga, there is no muscle engagement, and it helps to release stress and tension in the muscles. The leg pose leaning against the wall is very good for blood circulation and flow, and it reduces the likelihood of developing varicose veins in the legs. Find a quiet, open space with a wall, and place the yoga mat facing the wall. To assume the pose, roll up a few cushions or towels and place them next to the mat.
- If your muscles are stiff, place the support or brace just above the lower back or tailbone, and keep it a bit farther from the wall. If your body is more flexible, the support should be closer to the wall. The distance between the wall and the mat varies depending on your height: if you are shorter, sit closer to the wall. If you are taller, sit a bit farther from the wall.
- Place the cushion 5-6 inches (12.5-15 cm) away from the wall. Sit sideways with the support on the right end. Exhale and lift your legs onto the wall. Keep your shoulders and head on the floor. The hip bones do not need to touch the wall, but should be a few inches away from it. The cushion should be placed under the back at a height that varies according to flexibility, either higher or lower.
- Bend your knees and press your feet against the wall. Then lift your pelvis off the support, creating a few inches of space. Next, raise the support slightly higher to support around the middle of your pelvis and back. Then lower the lower part of your pelvis onto the support and tighten your legs. After that, press your legs against the wall and extend them straight.
- Extend vertically with a weight sufficient to support the leg. Release the head from behind the neck and straighten both shoulder blades from the spine. Place both hands and arms at your sides with palms facing upward.
- Adopt this posture for 5 to 15 minutes. You should feel the blood flowing from your legs to your hips. This is evidence that the blood flow is reversing and pouring out.
- When releasing this posture, do not twist the support. Remove the support from the floor to the side and bend the knees. Roll to one side, bend the knees, and lower the head, maintaining this fetal position while taking a few breaths.
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7Maintain a balanced diet. By including plenty of fresh fruits and vegetables in a balanced diet, reduce salt intake and increase fiber, which can help stabilize blood pressure and lower the pressure exerted on blood vessels.
- A low-sodium diet can help minimize leg swelling by maintaining proper fluid balance. Additionally, it is recommended to consume foods rich in fiber such as whole grains like rice and quinoa. Dark-colored berries, dark green vegetables like kale and spinach, and bioflavonoids found in garlic and onions also help maintain healthy blood vessels.
8
Quit smoking and reduce alcohol consumption. Cigarettes and alcohol can cause high blood pressure. Quitting smoking and either stopping alcohol or reducing both can help alleviate hemorrhoids.
- Alcohol consumption dilates blood vessels and worsens varicose veins. Drinking occasionally in moderation is not fatal, but frequent drinking can exacerbate the condition.
- Smoking is directly related to blood pressure. Therefore, if you want to treat varicose veins, it is important to quit smoking completely.
You can eliminate varicose veins just by changing your daily habits, so be sure to try it.
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Comments 13
Jess저림이 가장 흔한 증상이라고 하더라고요 정보 감사합니다.
립살리스그때 어머님이 다리가 많이 저리다고 하셨었거든요 그당이 어머님 나이가 50대 초반이여서 다행히 치료도 잘되고 지금까지 잘 지내고 계시네요
- 지영도영
하지정맥 정보 감사해요
- 립살리스
잘기억해 두셨다가 일상 생활속에서 실천해보세요 수술요법도 있지만 미리 예방차원에서 실천하면 좋을것 같아요
장보고하지정맥에 대한 자세한 내용이네요...참고할께요..
- 립살리스
생활속 습관만 바꾸어도 하지정맥을 없앨수 있다니 꼭 기억해 두세요
미류맘하지정맥의 유익한 정보네요 참고 할께요 감사합니다
- 립살리스
좋은 정보라서 공유해 봅니다. 병은 소문을 내야지 고칠수 있다고 하네요~ 좋은 정보 널리널리 알려주셍
꼬냥아오 하지정맥에 도움되는 정보 너무 감사드려요 ^^ 좋은하루 되세요 !
- 립살리스
서서일하시는 분들이 하지정맥이 많이 있더라구요! 그런분들에게 도움이 되었으면 좋겠어요
보리콩까미ㅈ저도 하지정맥으로 고생하고 있는데,, 너무 잘보고 갑니다