Self-care simply refers to taking care of ourselves so we can be the best version of ourselves. Self-care should be part of everyone’s life. We all deserve it.
The American Psychological Association even encourages mental health professionals to practice self-care to not only to help themselves but so they can better help their patients.
Benefits of Self-care
Self-care involves every aspect of your life. It can range from the choices you make about foods to allowing yourself to express your emotions. All self-care choices involve improving your own physical, emotional, and mental well-being.
Taking care of your body is critical to any self-care plan. However, mental and emotional self-care also play a tremendous role in your physical health.
Self-care will help to reduce your anxiety, stress, depression, and frustration and even help you stay healthy. It will increase your happiness, energy, and performance—and enable you to better help others. It’s particularly important in times of stress when people tend to neglect their own needs.
Self-care is not the same for everyone and it should never feel like a burden. Start by making small changes to things you want to improve. The positive effects will inspire you to make additional changes.
Here are 6 ways to show your body self-care.
Move Your Body
The human body was meant to move, and people usually feel better once they get moving. And if there aren’t physical limitations, the more your body moves, the more it will want to move the next day.
There is a connection between body movement and:
Improved mental health
Better mood
Reduced depression
Try to focus on movement—not exercise. Exercise can sound like a chore—and may lead to increased stress since you now have one more “have to do” on your list.
Simple movements like straightening up your living room, taking a walk, or watering plants aren’t part of an exercise routine, but they get your body moving and boost circulation.
If you’re not used to moving, start by trying to move for just 10 minutes at a time. This can mean walking your dog or even dancing alone in your living room.
Once you get used to moving, you may feel excited to start a new exercise routine.
A healthy diet nourishes the body, provides energy, and helps prevent disease.
Unfortunately, many people equate eating well with depriving themselves of the foods they love. You may be more successful in improving your eating habits if you think about adding foods to your diet that will nourish your body and support good health.
A diet full of anti-inflammatory foods such as freshly grilled salmon and leafy green salads is not only delicious but will help you stay healthy and feel great.
Fresh blueberries and raspberries are naturally sweet and help curb cravings for unhealthy and inflammatory processed sugary foods.
Try eating superfoods that fight inflammation and you will find that your body soon craves foods these delicious foods that are actually good for you.
And stay hydrated to boost energy levels and support good mental performance.
Get Enough Rest and Sleep
Making time for adequate rest and sleep are acts of self-care. Most people need between 7-9 hours of sleep each night.
Sleep plays a key role in keeping your body and mind healthy. During sleep, your body eliminates toxins and builds your immune system.
Staying up late one night may not be harmful, but extended periods of not enough sleep can have a serious effect on your health.
Too little sleep has been associated with many health problems, including:
Obesity
Depression
Stroke
Heart attack
Diabetes
Poor immunity
Sleep is important to your mental health as well. Too little sleep can make it difficult to:
Your body has many ways to signal that it’s tired, not feeling well, or that something is simply off.
During a busy day, it’s easy to brush aside these signals and ignore what your body’s telling you—but listening to your body is an important part of self-care.
If you fall asleep on the train during your daily commute, your body’s probably saying you’re not getting enough sleep.
Emotional self-care is all about doing things you like to do and that help you relax. It has a great impact on your physical health.
Emotional self-care involves:
Processing your feelings in a healthy way
Showing yourself compassion
Seeking support from and spend quality time with friends and family
Seeking a mental health professional when things get overwhelming
Doing something every day that you enjoy
Asking for help if you need it
Social self-care is all about having healthy relationships in your life.
It includes:
Setting boundaries that are comfortable for you
Keeping people in your life who support you
Putting your needs first—it’s okay to say “no”
Mental self-care involves challenging yourself intellectually and keeping your brain active.
You can:
Read a book
Work on a hobby or puzzle
Keep a journal
Keep Up with Check-ups
It can be tempting to skip medical checkups when you’re feeling okay or even when you’re not. But this is never a good idea.
During a check-up, your doctor might detect an illness that needs immediate treatment or advise you on important preventative steps to take against getting sick.
During check-ups you can also:
Ask questions you have about your health
Get caught up on vaccinations
Learn about health screenings that are due
At NJVVC, we specialize in preventing and treating vein and vascular disease. Contact us today for a free vascular screening.
Did you know knee replacement surgery or treatment of other orthopedic injuries can significantly affect vein health? Or that sometimes, varicose vein problems can be the actual cause of knee pain?
Here’s information about orthopedic surgery and varicose veins—what you need to know.
CVI, Varicose Veins, DVT, and Orthopedic Surgery
First, a few definitions to help clarify our discussion.
Chronic Venous Insufficiency (CVI)
Chronic venous insufficiency (CVI) is a medical condition where damaged veins in the leg are unable to pump blood in the proper direction—to the heart. Blood pools in the veins. The veins become large and are called varicose veins.
Varicose Veins
Varicose veins, often occurring in the legs, usually bulge just below the skin’s surface. They look twisted and enlarged and can be blue, red, or skin colored.
Common symptoms of varicose veins in the leg include:
Pain or discomfort
Swelling
Aching and heaviness
Itchiness
Deep Vein Thrombosis (DVT)
DVT is a common and serious cause of chronic venous insufficiency. With DVT, a blood clot has formed and damaged the valve in the vein.
A person is more at risk for DVT if they are older, obese, smoke, have a family history, or take certain medications.
Signs of deep vein thrombosis include:
Persistent pain in leg
Warm, red, tender skin
Swelling of the calf, ankle, foot, or thigh
Deep vein thrombosis can become life-threatening if a blood clot breaks off and travels to the lungs.
Orthopedic Surgery
Orthopedic surgery is surgery performed on:
Bones
Muscles
Ligaments
Tendons
Joints
Orthopedic Surgery Can Cause Vascular Problems
Orthopedic surgery, such as knee replacement or hip surgery, carries a risk of causing DVT.
Thankfully, there is now technology that makes it easy for a vein specialist to determine if a person is experiencing vein problems. And there are effective treatments for these problems, including DVT.
It’s very important that post-surgical patients remain vigilant about this possibility and contact their doctor if they experience signs of DVT.
It’s good to know that most DVT occurrences in the veins of the calf usually go away on their own without medical intervention. However, this reassuring fact doesn’t mean you should ever ignore any DVT signs you’re experiencing.
At NJVVC, our patients benefit from the most modern technology available for diagnosing and treating vein problems.
Watch and listen to our varicose veins specialist, Dr. Stuart Miller, as he explains the signs, symptoms, and treatment of varicose veins and other vein problems.
Have Leg Veins Assessed Before Knee Replacement Surgery
If you have been told you need knee replacement surgery, knee arthroscopy, or hip replacement surgery, first visit a vein specialist. There are several important reasons why.
The Problem May Be in Your Veins!
Sometimes, the cause of knee pain is actually venous insufficiency. And only vein treatment will correct this—not knee surgery.
Vein Treatment Will Improve Your Post-Surgical Recovery
Many patients experience knee joint arthritis and venous insufficiency at the same time. This is because these two conditions most often occur in older adults.
If you have both arthritis and venous insufficiency, be sure to address your vein problems first. It will help with your post-operative recovery in these ways:
You’ll have a greatly reduced chance of developing DVT
There will be less swelling of the leg
The surgical wound will heal better
Sometimes, treatment by a varicose vein treatment doctor is so effective in relieving knee pain that surgery can be put off for a while or even be cancelled altogether.
It’s always a good idea to first opt for this less invasive treatment before undergoing invasive knee surgery.
A comprehensive vein evaluation by our vascular specialist is completely non-invasive and non-painful.
Prior Orthopedic Injuries
Have you had a prior orthopedic injury such as a broken leg or ankle sprain? If so, you may be more likely to develop varicose veins later in life if you already have several other risk factors, including:
Sitting or standing for long times each day
A family history of varicose veins
Older age
Are female
Are overweight
All orthopedic injuries in the leg won’t necessarily cause you to develop varicose veins later, but they do increase the risk.
Why Orthopedic Injury/Surgery Can Cause Varicose Veins
There are several ways an orthopedic injury or surgery can contribute to varicose vein development, including:
A cast or recovery results in long immobilization of an area of the leg
Altering how you put pressure on a leg or foot can, over time, add additional pressure on specific veins in the same or other leg
Sometimes, if you have a leg injury along with a predisposition to varicose veins, it shortens the time before varicose veins first appear.
How to Reduce Your Risk of Varicose Veins After Orthopedic Surgery
There are ways to reduce your long-term risk of varicose veins even after an injury or surgery.
They are:
Keep your weight at a healthy level
Stay active and avoid sitting for prolong periods of time
Surgeons use a tourniquet in orthopedic surgery to reduce blood loss and create a clearer area for the orthopedic surgeon to operate on.
The NIH has reported that using a tourniquet in orthopedic surgery on the lower extremities increases the incidence of deep venous thrombosis. It calls for further study and minimized non-necessary tourniquet use in surgery on high-risk patients.
Fluctuating hormone levels caused by pregnancy, birth control pills, hormonal treatments, and aging, can play havoc with vein health.
Hormonal imbalances of progesterone and estrogen can lead to many physical problems, including the development or worsening of varicose veins.
Can changes in hormone levels cause varicose veins? You bet!
Estrogen’s Role in Vein Health
It is important that the estrogen and progesterone hormonal levels maintain a healthy balance.
Elevated levels of estrogen, especially during pregnancy, can encourage the development of varicose veins. Estrogen causes blood vessels to widen and increase blood flow. However, it also makes blood vessels weaker.
The heightened levels of estrogen increase the risk of blood clots and inflammation and weaken vein walls. Varicose veins also become more visible.
Progesterone’s Role in Vein Health
Progesterone can actually lessen some unwanted vein symptoms caused by increased estrogen. It relaxes blood vessels, smooth muscles and increases collagen production. Collagen strengthens vein walls. In fact, too little collagen has been associated with the development of both varicose and spider veins.
However, higher levels of progesterone can hurt the valves in the veins that are needed to control blood flow in the veins. If veins don’t function properly, blood will flow both ways, and will pool around the poorly functioning valve.
Higher progesterone levels can also dilate smaller veins, making them more visible to the naked eye.
Leg veins are more sensitive to progesterone than veins in other parts of the body. When hormone levels fluctuate, vein health is at risk.
Dr. Stuart Miller of The New Jersey Vein and Vascular Center (NJVVC) explains why imbalanced levels of progesterone are so dangerous to veins.
Progesterone Levels and Varicose Veins in Pregnancy
When a woman is pregnant, her hormones fluctuate. The potential dangers are compounded by changes to the woman’s vascular system and pressure from the expanding uterus. Not only does the woman gain weight, but blood volume in the veins increases. Progesterone and estrogen hormone levels both increase and fluctuate.
Progesterone levels begin to rise in the 9th week of pregnancy and continue to slowly rise until week 32. After the 12th week, the placenta makes progesterone.
It’s now believed that not only estrogen, but progesterone also plays a major role in the formation of varicose veins during pregnancy.
As reported by the Vein Clinics of Cleveland, a 2009 Croatian study showed that women who had higher levels of progesterone during pregnancy also had a higher incidence of varicose vein development. This caused the researcher to conclude that progesterone during pregnancy also contributes to varicose veins.
Progesterone levels in pregnancy also affect water retention and weight gain. Pressure on the veins increases and further contributes to pregnancy vein issues.
Progesterone relaxes smooth muscles, allowing for increased blood flow and can usually reduce pressure on veins. However, as reported by the National Institute of Health, during pregnancy this increased level of progesterone that inhibits smooth muscle contraction, can “[result] in disorders of the vein shrinkage, affecting the increase of their capacity and valvular insufficiency, and valvular edges are not in contact with each other due to the vasodilatation.”
After childbirth, many women see their varicose veins improve and disappear— although this is not always the case.
You can expect vein damage to increase with each subsequent pregnancy.
Some women are directed by their doctors to take birth control pills or supplements, containing progestin—a synthetic form of progesterone—to ease the effects of menopause. These women have an increased chance of developing varicose and/or spider veins. Progestin, like its natural counterpart, progesterone, will make the vein walls dilate and become more susceptible to damage.
It’s important that women talk to their doctors about the potential risks and benefits of these pills and/or supplements.
As women approach menopause, their hormonal levels of estrogen and progesterone drop and body weight increases. This can cause vein damage. Women often first notice varicose veins at this time. Or women who already have varicose veins may notice more bothersome symptoms or that the veins are becoming more visible.
Risk Factors that make you prone to developing varicose veins include:
Age
Being female— Women are more prone to developing varicose veins because they often have weaker vein walls and valves than men do
Pregnancy—effects of fluctuating hormones
Family history
Being overweight
Standing or sitting for long periods of time
Ways You Can Help Your Varicose Veins
If you’re suffering with varicose veins caused by fluctuating hormones or other causes, there are things you can do to help.
They are:
Exercise regularly and walk more to help blood circulation
Avoid sitting or standing for a long time
Elevate your legs to reduce swelling and help blood reach the heart
Wear compression socks to keep pressure on your lower legs
Stay at a healthy weight
Avoid hot tubs
Stay cool in the shade outdoors or in air conditioning
Make these dietary changes:
Take Vitamin C to help veins get stronger
Eat anti-inflammatory foods like blueberries or whole grains
Most people know the difference between spider veins and varicose veins. But what about spider veins vs. reticular veins? What’s the difference?
Veins are the structures that bring blood up from your legs and back to your heart. Three major vein issues that people commonly notice on their body are:
Spider veins
Reticular veins
Varicose veins
How Can I Tell the Difference Between Veins?
Spider Veins
Spider veins, also called telangiectasias, are the smallest veins measuring 1mm or less. They appear close to the surface of the skin and often take on a “tree-like” appearance with the veins looking like tree branches.
Spider veins mainly occur on the thighs, ankles, or calves
These veins can vary in color, ranging from blue/purple, to red or pink.
Usually, these veins don’t cause any physical symptoms unless they occur in larger clusters. Some people may feel slight discomfort in a heavily veined area.
Reticular veins
Reticular veins measure between 1mm and 3mm in diameter and are located just below the skin’s surface. They are slightly larger than spider veins.
Reticular veins exist a little deeper in the skin than spider veins, which run more along the surface. Unlike varicose veins, they don’t protrude from beneath the skin.
Reticular veins are found in the legs—commonly on the back or inner thigh—but can occur on the face, breasts, ankles, or knees.
These veins are usually not a medical problem. More often, people are concerned with the aesthetic issues they cause.
Since reticular veins feed into spider veins, they are also called feeder veins. You often see reticular veins right near spider vein clusters.
These veins are blue/green or purple. However, they can take on a ropey appearance and exist in clusters, giving the skin an unattractive marbled appearance.
Reticular veins, unlike spider veins, are often annoying or painful. The more reticular veins you have in an area, the more annoying they will become.
Common symptoms of reticular veins include:
Itching or irritation
Tenderness or pain
General discomfort in the area
Burning
Fatigue and heaviness
Spider veins and reticular veins are both referred to as superficial veins.
Let’s Not Forget About Varicose Veins
Varicose veins are the largest veins. They measure larger than 3mm in diameter. They often bulge out from the skin and usually are purple or blue. Varicose veins are most often found on thighs, calves, ankles, and feet.
Symptoms of varicose veins are similar to the symptoms of reticular veins.
What Causes Reticular Veins and Are They Dangerous?
Reticular veins:
Run in families
More commonly occur in women than men
Can be caused by obesity
Can develop during pregnancy
Develop with age, especially in people over 50 years old
Can be caused by sitting or standing for long periods of time
Can have no known cause
However, reticular veins often aren’t reason for concern except for cosmetic reasons. But it’s important to know that reticular veins do indicate that blood is not flowing as well as it could.
Reticular Veins and Venous Insufficiency
Venous insufficiency or prior blood clots cause reticular veins.
Venous insufficiency occurs when blood doesn’t properly flow back to the heart from the feet. Blood pools in the veins.
This, in turn, creates pressure around the veins as well a swelling within the veins. Over time, the walls of the vein become weak and bulge. Veins can twist and skin marbling occurs.
Signs of venous insufficiency are:
Visible varicose veins on the skin’s surface
Leg pain or cramps
Weak legs
Tightness in calves
Itchy legs
Swelling in legs or ankles
Leg ulcers
Aching or heaviness in legs
Skin that thickens or changes color on legs or around ankles
There are steps you can take to improve blood flow in reticular and other veins.
These at-home solutions for improving blood flow include:
Wearing compression socks or stockings
Elevating your legs periodically
Leaving legs uncrossed when sitting
Exercising
Avoid sitting for long periods of time
Maintaining a healthy weight
These steps may be enough to relieve your discomfort from reticular or varicose veins.
Treatment Options for Reticular Veins
If you continue to have discomfort from reticular or varicose veins, or desire cosmetic treatment for any vein issue, it’s time to see a vein doctor.
Your treatment options will depend on the size and location of your veins and the severity of the venous insufficiency.
Medical treatment of existing reticular veins often prevents the development of associated spider veins. Treatment of reticular veins can also cause nearby spider veins to disappear.
Ultrasound-Guided Sclerotherapy
The National Institute of Health states that “Sclerotherapy, when used with the correct technique, is the most effective method for the management of reticular varices and telangiectases.”
Ultrasound-guided sclerotherapy involves the injection of a sclerosing agent into the vein. The inner walls of the vein collapse and the vein seals itself shut. Blood is naturally directed to other healthier veins. Over the course of a few months, the body reabsorbs the old vein, and it disappears.
FDA-Approved Varithena™
At NJVVC, we use Varithena for this sclerotherapy treatment. It is an FDA-approved patented microfoam that is extremely well tolerated by patients having sclerotherapy treatment.
Don’t think that varicose veins are just a woman’s problem. They’re a guy thing too. When it comes to varicose veins in men—here’s what you should know.
Varicose veins are those unattractive, sometimes painful, bulging veins usually found on legs.
It’s true—varicose veins are often harmless. But sometimes they warn of an underlying health issue.
You’re Not Alone
According to the American Heart Association/American Stroke Association Journal (AHA/ASA) 11 million men aged 40-80 have varicose veins.
Many men go on to develop symptoms of chronic venous insufficiency, including venous ulceration.
So don’t be in denial! Sometimes it’s just plain foolish to ignore them.
Doctors Warn Against Ignoring Varicose Veins
If you’re a man, and you have varicose veins … don’t ignore them!
Dr. Stuart Miller of The New Jersey Vein and Vascular Center warns, “Most men won’t come in until there is ulceration or bleeding … or their wife makes them come in. Waiting is not the answer!”
Medical Problems Associated with Varicose Veins
Ignoring varicose veins may lead to these advanced varicose vein problems:
As men age, they produce less testosterone and HGH with each passing year. This slows the metabolism and causes weight gain.
Exercise helps ease this natural progression of weight gain in men. So, in case you needed more motivation to exercise, consider that fewer pounds mean less stress on veins and thus less tendency for vein problems.
Working out will also build healthy leg muscles. Calf muscles are especially important to vein heath because they help pump blood back to your heart more efficiently.
If you’re just starting an exercise regimen, choose an activity you might enjoy. But don’t over-do it. Walking, swimming, yoga, and other low-impact activities are all great to move your body.
High-impact sports, torn ACLs, or a popped hamstring won’t do much for leg and venous health.
Remember, sitting or standing in one position all day is your enemy. But that doesn’t mean you have to train for the Olympics.
Studies have shown that any amount of regular movement is helpful.
Anything from a brisk daily walk to just stepping away from your desk every so often is far better than nothing. Every little bit counts and will make a measurable difference.
Good Diet and Nutrition Fights Varicose Veins in Men
A healthy diet helps keep your weight down, powers your workout, and improves your mood.
Beyond that, dietary recommendations specific to venous health include:
Adding fiber to prevent absorption of unhealthy fats and cholesterol buildup
Boosting levels of vitamin C to aid the production of collagen and elastin, infrastructural tissues that literally support veins
Staying hydrated to help fiber flush your system and maintain electrolyte balance
Eating more rutin, an antioxidant flavonoid found in apple peels, asparagus, green tea, figs, cranberries, and citrus zest that reduces inflammation
Consuming less salt, thus decreasing water retention and vein pressure
Men Can Get Relief from Varicose Veins
Wearing compression socks and keeping legs elevated can help support veins and reduce pressure. And this reduced pressure can aid in the prevention of varicose veins, as does proper diet and exercise.
Sometimes varicose vein treatment is necessary to restore healthy blood flow to your legs. The presence of bulging and discolored veins or pain could mean clinical treatment is in order.
Ultrasound guidance is used to insert a thin heat-producing laser fiber into the vein. The procedure results in the vein closing. Your body then reroutes blood flow to a nearby healthy vein.
This procedure relieves pain caused by the varicose vein. There is little or no scarring. There is minimal recovery time.
Varithena
Varithena is an FDA approved injectable foam therapy. This non-surgical procedure uses a sclerosing agent that causes the vein to collapse and close. Blood is displaced into a healthy vein.
ClariVein
ClariVein is a non-thermal treatment that closes a targeted vein. This easily tolerated procedure is highly effective.
