What are varicose veins and why do they form?
Varicose veins are dilated and tortuous veins that appear mainly on the legs. They appear when blood has difficulty returning to the heart, accumulating in the veins and causing them to dilate. This is due to a weakening of the venous valves, which normally prevent the blood from flowing back.
Several factors can cause varicose veins: genetic predisposition, a sedentary lifestyle, obesity, pregnancy, ageing, prolonged standing or sitting and even excessive use of high heels.
How to avoid varicose veins: 7 actions that really work
Preventing varicose veins is possible with simple changes to your routine. Here’s what you can start doing today:
- move every day
Regular physical activity stimulates circulation by strengthening the leg muscles – the veins’ natural allies.
Walking
Pedaling
Dancing
Water aerobics
- Avoid long periods of standing or sitting
Sitting still for a long time makes venous return more difficult. The ideal is to alternate between sitting, standing and taking small steps every 30 minutes. - Wear compression stockings (when indicated)
They help improve circulation and are great allies in the prevention and control of varicose veins, especially for those who work a lot on their feet. - Take care of your body weight
Excess weight puts pressure on the veins, making it difficult for the blood to return. A balanced diet and exercise are essential. - Raise your legs whenever possible
Putting your legs up for a few minutes throughout the day helps the blood circulate better and relieves the feeling of heaviness in the legs. - Wear comfortable clothes
Clothes that are too tight can hinder circulation. Prefer looser garments that don’t constrict your waist or legs. - Drink plenty of water
Staying hydrated improves blood viscosity and helps the body to function properly as a whole.
When should I see a doctor?
If you notice symptoms such as
Visible, tortuous veins
Frequent swelling in the legs
Pain, itching or a feeling of heaviness
Darkening of the skin
See an angiologist or vascular surgeon. Treatment can range from changes in habits to medical procedures such as laser or surgery, depending on the severity.
Practical tip: do the “calf stretch”
A simple and powerful habit: stand on tiptoe and lower yourself slowly, repeating for 2 minutes, twice a day. This movement stimulates the calf muscle pump, helping the blood to circulate.
Varicose veins can be prevented with simple and affordable habits. Move more, take care of your body and listen to the signals your legs give you. Small actions in everyday life make a big difference to the future of your health.
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