Exercise regularly to improve your leg strength, circulation, and vein strength. Focus on exercises that work your legs, such as walking or running.
Control your weight to avoid placing too much pressure on your legs (see BMI Calculator to find your ideal weight).
Do not cross your legs when sitting.
Elevate your legs when resting as much as possible.
Do not stand or sit for long periods of time. If you must stand for a long time, shift your weight from one leg to the other every few minutes. If you must sit for long periods of time, stand up and move around or take a short walk every 30 minutes.
Wear elastic support stockings, known as compression stockings, which squeeze veins and prevent blood from flowing backwards. The single most important thing a person can do to slow down the development of new varicose veins is to wear graduated compression support stockings as much as possible during the day.
Avoid tight clothing that constricts your waist, groin, or legs.
Eat a low-salt diet rich in high-fiber foods. Eating fiber reduces the chances of constipation, which can contribute to varicose veins. High-fiber foods include fresh fruits and vegetables and whole grains, like bran. Eating too much salt can cause you to retain water or swell.
Prevention of Varicose Veins: A Summary
The prevention of varicose veins begins by knowing the varicose veins risk factors and working on the ones you can control (such as obesity and prolonged standing). Improving circulation and muscle tone, especially in the lower legs, will also help in preventing varicose veins. But as with anything in life, there are no guarantees. You could do all the right things and still develop varicose veins because there are so many factors involved, including ones that you have no control over (such as genetics, age, and hormonal changes). But even if prevention of varicose veins is not possible, these strategies may help decrease the effects of varicose veins.
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