Top Foods That Improve Circulation and Vein Health

Top Foods That Improve Circulation and Vein Health

Jul 31, 2024 | General Health, Prevention of Vein Conditions, Vein Care, Vein Health, Vein Treatments

Maintaining optimal circulation and vein health is essential for overall well-being.

Good circulation is the key to a healthy body, ensuring every cell receives the necessary oxygen and nutrients and effectively removes waste products.

On the other hand, poor circulation can lead to various health issues, including fatigue, numbness, and even more severe conditions like varicose veins or chronic venous insufficiency.

Fortunately, the foods we choose to incorporate into our diets can play a significant role in promoting healthy blood flow and supporting vein strength.

This article will explore some of the top foods that can enhance circulation and bolster vein health. From vibrant fruits and vegetables to heart-healthy fats and spices, these dietary choices provide essential nutrients and contribute to improved vascular function, ensuring that your body remains energized and thriving.

Discover how to nourish your circulatory system and support your veins with delicious, wholesome foods.

Bioflavonoids-Rich Food

Vibrant assortment of vegetables and fruits rich in bioflavonoids

One of the best ways to support vein health is consuming foods rich in bioflavonoids.

These compounds, which give fruits and vegetables their vibrant colors, play a crucial role in strengthening your veins.

A diet that includes a variety of colorful vegetables—such as leafy greens, deep purples, bright reds, oranges, and yellows-can significantly contribute to preventing the development of varicose veins.

Ginkgo Biloba

An image of Ginkgo Bilboa in raw form and in the form of oral tablets

Ginkgo Biloba, commonly known as ginkgo, is one of the oldest living tree species native to China. Although poisonous, ginkgo is available as an oral tablet, extract, or tea.

The ginkgo seeds have been a part of Chinese medicine for ages. It is said to increase blood flow. Scientific evidence has proven this belief to be true.

For blood vessels to dilate, nitric oxide must be present. Ginkgo increases the levels of nitric oxide in the blood-enhancing circulation.

Celery

An image of chopped celery in a bowl

Celery is an excellent source of Vitamin K, an often overlooked powerhouse, which is vital for blood clotting and circulation.

It is low in calories but high in essential vitamins, and celery also acts as a natural diuretic, helping eliminate toxins.

Additionally, celery contains antioxidants and anti-inflammatory compounds that can support vascular health by reducing inflammation in blood vessels.

The high water content in celery aids in hydration, promoting optimal blood flow and circulation.

Enjoy it raw, blended in smoothies, or added to soups and salads to reap benefits.

Regular consumption of celery can contribute to overall cardiovascular health, making it a heart-friendly snack choice.

Dark Chocolate

An image of pieces of dark chocolate

In addition to promoting better blood flow, the flavanols in dark chocolate may help strengthen the endothelial cells that line blood vessels, contributing to improved vascular health.

Furthermore, the antioxidant properties of dark chocolate can help combat inflammation, which is crucial for maintaining healthy veins and overall cardiovascular wellness.

By supporting circulation and reducing inflammation, dark chocolate can be a flavorful, heart-healthy choice that benefits your vein health.

Fiber

An image of a bowl of oatmeal,fresh fruit, and apples represents fiber

Fiber is essential for not only managing weight but also promoting vein health.

It comes in two forms—soluble and insoluble—which provide significant health benefits.

While soluble fiber helps prevent constipation (a condition that can increase pressure on your veins), insoluble fiber helps reduce cholesterol levels.

Fiber also plays a crucial role in regulating blood sugar levels, which can further contribute to overall vascular health.

Additionally, a high-fiber diet encourages healthy digestion. It supports proper blood circulation, reducing the risk of conditions like varicose veins.

For a healthy boost, Include high-fiber foods like oats, apples, berries, and carrots.

By prioritizing fiber intake, you support your digestive system and contribute to the strength and elasticity of your veins, promoting a healthier cardiovascular system overall.

Avocados

An image of an avocado sliced in half showing its nut

In addition to their high glutathione content, avocados also provide healthy monounsaturated fats, which can help reduce inflammation and improve blood circulation.

These fats support the flexibility of blood vessel walls, contributing to overall cardiovascular health.

Avocados are packed with potassium, a mineral that helps regulate blood pressure and reduce strain on the veins.

Incorporating avocados into your diet can enhance vein health and contribute to a well-balanced nutritional profile, making them a smart choice for maintaining optimal vascular function.

Rosemary

An image of a few fresh sprigs of Rosemary

This aromatic herb isn’t just for flavoring your dishes; it’s also known for its circulation-boosting properties.

Rosemary is rich in antioxidants and has anti-inflammatory effects, making it a fantastic choice for those concerned about vein health.

The herb helps stimulate blood flow, improving overall circulation and reducing the risk of conditions like varicose veins.

Additionally, compounds in rosemary may aid in toning blood vessels, further promoting vascular health.

By incorporating rosemary into your diet or wellness routine—whether fresh, dried, or used as an essential oil—you can naturally tap into its multifaceted benefits and support your circulatory system.

Regular use may also enhance tissue nutrient delivery, improving healing and vitality.

Vitamin C

Broccoli and spinach represent Vitamin C in this article

In addition to its role in collagen and elastin production, vitamin C is a powerful antioxidant, helping protect blood vessels from oxidative stress and inflammation that can weaken vein walls.

This nutrient supports overall circulation by improving blood flow and reducing the risk of clots forming, which is essential for maintaining healthy veins.

Vitamin C aids in iron absorption, contributing to a healthy blood supply and nutrient delivery.

By ensuring an adequate intake of vitamin C, you strengthen your veins and enhance your overall vascular health.

Tomatoes

An image of fresh tomatoes

Tomatoes are a powerful fruit packed with lots of vitamin K.

They increase the production of platelets in the body and promote good blood health.

Tomatoes also contain lycopene, which is a powerful antioxidant. It aids in protection against cardiovascular illnesses. Moreover, lycopene helps reduce fat deposition in blood vessels.

Eat tomatoes any way you like – soups, salsa, or even juice – the benefits are outstanding.

Citrus Fruits

An image of a variety of citrus fruits

Citrus fruits are among the best anti-inflammatory foods you can eat. These fruits are naturally sweet and contain critical soluble fibers for the heart and blood.

Lemons, limes, oranges, and grapefruit are all high in Vitamin C.

Pomegranate

An image of fresh pomegranate fruit

Pomegranates are a nutritious way to promote your overall circulatory health. They are rich in nitrates and polyphenol antioxidants, two powerful vasodilators. Vasodilators widen blood vessels and allow blood to flow more easily.

Pomegranates are especially beneficial for people who lead an active lifestyle. That is because they improve oxygenated blood flow to muscle tissue.

Try using pomegranate supplements, juices, or simply eating the raw fruit.

Garlic

Image of fresh whole garlic and garlic cloves

Garlic has long been praised for its medicinal properties, including its natural blood-thinning effect.

It helps lower blood pressure and reduces stress on veins—making it an excellent addition for those concerned about circulation.

Additionally, garlic is rich in antioxidants, and its anti-inflammatory properties may also play a role in reducing the risk of chronic diseases.

Incorporating garlic into your diet can be as simple as adding it to your favorite dishes and salads or even enjoying it in supplement form, allowing you to take advantage of its many health benefits.

Cinnamon

An image of fresh ground cinnamon and cinnamon sticks

This warming spice has impressive heart health benefits. Cinnamon can improve blood flow to the coronary artery and helps widen blood vessels, reflecting its ability to relax the circulatory system.

Additionally, studies suggest that cinnamon may help lower bad cholesterol (LDL) levels while elevating good cholesterol (HDL), further supporting cardiovascular health.

Its antioxidant properties also play a role in reducing oxidative stress, which is often linked to heart disease.

Incorporating cinnamon into a balanced diet may enhance the flavor of meals and promote overall wellness and heart vitality.

As with any health supplement, it’s essential to consume it in moderation and consult a healthcare professional, especially those on medication or with existing health conditions.

Ginger

An image of fresh whole ginger

Ginger is not only a popular spice but is also known for its remarkable medicinal properties. It may help improve circulation by promoting blood flow. Often believed to reduce inflammation, ginger can contribute to overall cardiovascular health and assist in easing discomfort in your veins.

Fatty Fish

An image of sliced raw fish meat

Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids. These healthy fats are often vital for reducing inflammation and improving overall circulation.

Omega-3s have been shown to enhance endothelial function—the thin layer of cells lining blood vessels—promoting the overall health of veins and arteries.

 Phenol Rich Foods

An image of tea which is representing a phenol rich consumable

Phenol rich foods act as a protectant and can give our bodies a boost. Phenol is considered an antioxidant that benefits the entire body.

Good sources of phenol foods are peas, beans, soy milk, black and green teas, parsley, and broccoli. The high phenol content of olive oil reduces the risk of developing a blood clot.

 Beets

An image of fresh beets

Did you know a common ingredient in most sports drinks is beet powder or beet juice? That’s because beets are linked to improved performance in athletes. Beets contain a high number of nitrates that the body converts to nitric oxide – a blood flow enhancement nutrient.

Although, beets aren’t only for the sports minded. Many older adults with circulatory health issues have found success by adding beets to their daily regimen.

Raw Nuts and Seeds

Image of a variety of raw nuts and seeds

Nuts contain niacin or vitamin B3 which prevent circulation problems. They also aid with inflammation and are helpful to those with diabetes. Walnuts and almonds are two of the most nutrient-packed nuts that are said to help clear arteries.

Hemp, chia, flax, sunflower, and pumpkin seeds have large amounts of omega 3 fatty acids, fiber, and antioxidants. They are all a good source of anti-inflammatory proteins that help lower cholesterol and improve blood quality.

Turmeric

An image of fresh and ground turmeric

Increased blood flow is one small benefit provided by the spice turmeric.

In fact, in ancient Chinese medicine, there are several uses for turmeric besides opening blood vessels.

Turmeric has been used for centuries as a healing agent to treat chronic pain. It decreases inflammation throughout the body and even aids in depression.

Cayenne Pepper

Image of fresh cayenne peppers

Cayenne pepper is known for its ability to give dishes a spicy kick, but it’s also thought to improve circulation.

The compound capsaicin in cayenne can aid blood flow by dilating blood vessels, which helps promote healthy circulation.

Additionally, it may offer a thermogenic effect that can help elevate metabolism.

Staying Hydrated

An image of a glass of water being poured from a pitcher

While not a food, staying hydrated is fundamental to maintaining healthy circulation.

Water plays a critical role in transporting nutrients and oxygen in your bloodstream.

Dehydration can lead to thickening of the blood, making it harder for your heart to pump effectively. Therefore, drink enough water daily to support your circulation and vein health.

Conclusion

A healthy diet can improve circulation and vein health, providing benefits to the entire body.  In addition to diet there are other ways to improve circulation.

One-third of our population over the age of 45 has some form of vein disease. Early symptoms may be minor but could become severe. While vein disease can be hereditary, lifestyle and food choices also affect your veins.

Incorporating these foods into your diet can be a game-changer for overall circulation and vein health.

Many of these foods enhance blood flow and can improve your overall health, which is ultimately key for achieving that coveted vascularity in bodybuilding and maintaining a healthy lifestyle.

As you consider incorporating them into your meals, remember that a balanced diet not only nourishes your body but supports a healthy circulatory system.

It is important to treat vein disease to prevent permanent damage or disability. If you have concerns about the health of your veins, consult with a healthcare professional. Contact The New Jersey Vein and Vascular Center. We can relieve your symptoms, improve your appearance, and help you prevent complications.

Vitamins for Healthy Skin

Vitamins for Healthy Skin

Nov 21, 2021 | Diet & Exercise, General Health, Skincare

What we eat affects our skin’s appearance as much as the products we use regularly. Therefore, it’s important to make sure that you eat healthy foods that contain the following vitamins for healthy skin.

Vitamin D

Most people think that you can only get vitamin D through sunlight. This is not true. There are plenty of other valuable sources. But, getting vitamin D from sunlight may be the easiest way since only 10 minutes of sun exposure a few times a week will produce all your body needs.

That said, it’s important that you protect your skin from harmful UV radiation even in the winter months. As an alternative, you can also increase your vitamin D intake by eating fatty fish, such as salmon, tuna, and cod. Or, choose fortified foods like breakfast cereals and orange juice. Here are a few more examples of foods rich in Vitamin D:

  • White beans
  • Soybeans
  • Egg yolks
  • Cheese

Biotin

Bananas

Biotin is a B7 vitamin that plays an important role in the health of your skin and hair. It also helps to convert certain nutrients into energy. Biotin aids in metabolizing fat, which is essential for maintaining healthy skin.

We recommend that you include meaty foods that are rich in biotin, such as fish, pork, and beef. Other examples include:

  • Seeds
  • Nuts
  • Raspberries
  • Avocados
  • Bananas

Vitamin C

Vitamin C has important antioxidant properties and supports collagen production. As one of the most important vitamins for healthy skin, you’ll find it included in many anti-aging skin care products. To achieve the maximum benefits from vitamin C, it’s best to utilize a combination of skin care products rich in this powerful vitamin and to incorporate it into your diet.

We recommend that you include foods that are naturally high in vitamin C, such as citrus fruits and leafy greens. Some of the best options are:

  • Spinach
  • Broccoli
  • Pineapples
  • Strawberries
  • Brussel sprouts
  • Tomatoes

Vitamin B3

Seeds

A strong form of Vitamin B3 is Niacinamide, which is an essential nutrient for skin health. Topical niacinamide is commonly used to treat acne conditions and eczema. Niacinamide also helps boost your skin’s production of keratin, a protein that keeps your skin firm and plump.

Ideal for oily skin types, this powerful nutrient regulates oil production while also minimizing the appearance of pores. There are many topical niacinamide products available, however certain foods have a high amount of Vitamin B3 as well:

  • Spirulina
  • Coffee
  • Rice
  • Peanuts
  • Chia
  • Eggs
  • Beans
  • Milk

Vitamin E

The purpose of vitamin E in skin health is to protect it against UV damage and maintaining proper levels of moisture. Ideally, your body will produce sufficient amounts of this antioxidant through sebum, an oily secretion from your glands.

But, when your skin becomes dry, the addition of vitamin E can help restore its moisture. Vitamin E can be applied topically, taken as a supplement or consumed in the form of nuts and seeds. Some of our favorite foods with vitamin E are:

  •  Sunflower seeds
  •  Peanuts
  •  Almonds
  • Hazelnuts
  • Corn

Flavonoids

Flavonoids

Flavonoids are plant compounds that are known for their antioxidant and anti-inflammatory properties. Dark chocolate is loaded with these powerful compounds, which makes it a popular skin mask if you wish to apply it instead of consuming it.

The best way to boost your diet with flavonoids is through a variety of fruits and vegetables. Many plant-based foods contain flavonoids such as:

  • Dark chocolate
  • Green tea
  • Red wine
  • Berries

Vitamin K

Vitamin K helps your body heal wounds and bruises and aids in your body’s natural process of blood clotting. Vitamin K is especially important for anyone who has spider veins or dark spots, as its ability to promote healthy blood circulation reduces the appearance of these symptoms.

Leafy and green vegetables are the best source of vitamin K, such as kale, spinach, and lettuce. Other options include:

  • Edamame
  • Asparagus
  • Kiwi
  • Avocados

Vitamin K2

Vitamin K2

With its powerful amount of collagen, Vitamin K2 is known to smooth irritated skin as well as plump the skin to appear fuller. Vitamin K is also commonly used to combat acne scars, rosacea, and other skin conditions.

While Vitamin K1 is found in leafy greens and vegetables, Vitamin K2 is mostly found in meats and dairy.

  • Turkey
  • Beef liver
  • Pickles
  • Kimchi
  • Sauerkraut

Coenzyme CoQ10

Coenzyme CoQ10

A naturally produced bodily enzyme, Coenzyme Q10 is a powerful antioxidant. CoQ10 is actually found in every cell of the human body. It’s extremely crucial for the production of new cells, making it a great addition to any anti-aging skincare routine.

Because it boosts the production of new cells, CoQ10 is often used to treat acne scars and can improve the appearance of fine lines and wrinkles. CoQ10 can be found in meat, various nuts, beans, and vegetables such as:

  • Peanuts
  • Soybeans
  • Spinach
  • Cauliflower
  • Broccoli
  • Oranges
  • Pork
  • Beef

Alpha Lipoic Acid (ALA)

Alpha Lipoic Acid (ALA)

ALA is a compound that comes straight from our mitochondria, otherwise known as the “powerhouse of the cell”. Our bodies naturally produce ALA, however, it’s often in small amounts.

Therefore, getting an extra boost in your diet is necessary for your skin. ALA is often used to combat dark spots, reverse sun damage, and even protect our skin from harmful pollutants.

ALA also has strong antioxidant properties, making it a great anti-aging aid. ALA can be naturally found in red meat and many vegetables such as:

  • Yams
  • Potatoes
  • Beets
  • Tomatoes
  • Red meat
  • Brussel sprouts

Conclusion

Vitamins from foods and supplements support the health and appearance of your skin from the inside out. The right skin care routine with nutrient rich products will help to create a beautiful look from the outside in. Utilize a combination of both the important vitamins for healthy skin and good skincare products to achieve the best results.

Editor’s Note: This blog was updated in May 2024

The Benefits of Pumpkin for Your Skin

The Benefits of Pumpkin for Your Skin

Sep 21, 2021 | General Health, Skincare

Ah, Autumn. Also known as Pumpkin Spice season. Every year around this time, pumpkin-flavored everything makes its annual appearance. Pumpkin spice lattes, pumpkin pie, pumpkin soup, even pumpkin chili hits the shelves of stores and restaurants.  

While you are likely familiar with all of the ways to eat this versatile veggie, did you know pumpkin also greatly benefits the skin?  

It Starts with Super Ingredients

From the seeds to the flesh, pumpkins are loaded with nutrients that are helpful for the skin. Since pumpkin has a small molecular structure, it can penetrate deep into the skin. These nutrients do everything from hydrating to repairing damage from the inside out. Some of the beneficial enzymes and vitamins in pumpkin include:

 

  • Alpha hydroxy acids
  • Vitamin A
  • Vitamin C
  • Beta-carotene
  • Magnesium
  • Zinc
  • Vitamin E
  • Omega-3 Fatty Acids

Awesome Anti-Aging Benefits

Pumpkins contain enzymes and alpha hydroxy acids that break down dead skin cells. By removing dead skin cells, normal cell regeneration speeds up. This has a smoothing and brightening effect, resulting in glowing skin.

Pumpkin enzymes are plentiful in antioxidant-rich vitamins A and C. These amazing ingredients refine and soothe the skin, reducing fine lines and wrinkles. 

A derivative of vitamin A, beta-carotene, boosts collagen production to help minimize wrinkles. Beta-carotene also helps to reverse UV damage and improve uneven skin pigmentation. So, if you have any dark spots or freckles, pumpkin is the superfood for you. 

Because of its high content of magnesium, zinc, and antioxidants, the pumpkin seed oil is especially useful in preventing the signs of aging. It promotes moisture retention and improves the skin’s elasticity.  

Fights Free Radicals

Free radicals are skin-damaging molecules in our environment: light, smog, cigarette smoke, and fried foods – just to name a few. They speed up the aging process and may even be linked to cancer.

The vitamin C and beta-carotene in pumpkin works to combat free radicals. Both nutrients reverse UV damage and counteract free radical effects on the skin.

Using pumpkin to fight free radicals is easy. Make a simple pumpkin puree mask by spreading it onto your skin and allowing it to sit for 30 minutes.

Solves Skin Problems

Pumpkins have powerful acne-fighting and oil regulating properties. Thanks to a potent combination of zinc, fatty acids, vitamins and minerals, you can ditch the zits.

Along with potassium and magnesium, zinc regulates oil production in the skin. This removes those obnoxious, overly oily and dry areas. Zinc also works in tandem with vitamin E to fight acne breakouts and improve skin tone. At the same time, anti-inflammatory vitamin A minimizes acne scarring.

Zinc, vitamin E, and omega 3- and 6- fatty acids are especially concentrated in pumpkin seeds. Simply eating these seeds is a great way to reap their many benefits. Roast pumpkin seeds at home (it’s super easy!) and then enjoy them on their own or sprinkled into yogurt or trail mix.

Hair Regrowth

Hair-Loss-or-Thinning

Pumpkin can also help with hair loss or thinning. It is full of minerals like potassium and zinc which work to keep hair healthy and promote re-growth.

Pumpkin is also a good source of folate, a B vitamin that helps improve blood circulation which stimulates hair growth.

Fight Dry Skin

Fight-Dry-Skin

Pumpkin has the power to penetrate deep into skin to provide many benefits. It’s full of the antioxidants, Vitamin A and Vitamin C, that both help to soften and soothe dry skin. Pumpkin also boosts collagen production which keeps skin from looking cracked and scaly.

If you want to protect your skin from becoming dry, pumpkin will do the trick. It’s are rich in essential fatty acids and Vitamin E that nourish the skin and fight free radicals.

Bonus – Recipes Packed Full of Pumpkin

Recipes-for-Pumpkin

Pumpkin Dinner Rolls

Ingredients

1/2 c. Warm Whole Milk (105ºF)
1/4 c. Honey, Divided
2 1/4 tsp. Active Dry Yeast
1/4 c. Salted Butter, Melted
1 can (15 Oz. Size) Canned Pumpkin (Not Pumpkin Pie Filling Or Mix)
1 Large Egg
1 1/2 tsp. Salt
5 c. All-purpose Flour, Or More As Needed

Directions

Place warm milk and 1 teaspoon of the honey in a small bowl. Sprinkle yeast on top. Allow to activate for 5 minutes.

Place milk mixture and remaining ingredients in the bowl of a stand mixer fitted with the paddle attachment. Mix on low speed until a shaggy dough forms. Switch to the dough hook. Knead on medium-low speed for 15 minutes. You can add more flour if dough is extremely wet, but dough should be quite sticky and won’t clean the sides of the bowl completely.

Scrape dough into a large, generously greased bowl. Cover and allow to rise until doubled, about 1 1/2 to 2 hours.

Scoop dough out onto a piece of parchment paper or a greased work surface. Divide dough into 15 to 24 pieces, depending on how large of rolls you prefer. Using buttered hands, shape the pieces into balls by first pinching the edges into the center, then rolling the ball on your work surface to create surface tension. Place in a greased 13×9-inch pan or 10- to 12-inch cast iron skillet.

Cover with a tea towel and allow to rise until the rolls fill the pan, about 1 1/2 to 2 hours.

Half an hour before the rolls are done proofing, preheat oven to 375° F. Bake risen rolls for 25–30 minutes, or until golden and an instant read thermometer registers 200° F when inserted into the center of one of the rolls.

Allow to cool in the pan for 10 minutes. Invert onto a cooling rack to cool further. Serve warm or at room temperature (with butter, of course!).

Pumpkin-Hard Cider Cheese Dip

Ingredients

4 slices thick-cut bacon, chopped
2 tablespoons unsalted butter
2 tablespoons all-purpose flour
1 clove garlic, minced
1 12-ounce bottle hard cider
½ cup pumpkin puree
1 teaspoon Dijon mustard
1 teaspoon Worcestershire sauce
Kosher salt
¼ teaspoon pumpkin pie spice
Pinch of cayenne pepper
4 ounces cream cheese, cut into pieces
3 cups shredded cheddar cheese
Chopped fresh chives, for topping

Cook the bacon in a medium skillet over medium heat, stirring occasionally, until browned and crisp, about 7 minutes. Transfer to a paper towel-lined plate to drain.

Melt the butter in a medium saucepan over medium heat. Whisk in the flour and garlic; cook, stirring, until incorporated, about 2 minutes. Whisk in the cider, pumpkin puree, mustard, Worcestershire sauce, 1/2 teaspoon salt, the pie spice and cayenne until smooth. Bring to a simmer and cook, stirring occasionally, until thickened, about 3 minutes.

Gradually whisk in the cream cheese and cheddar until melted and smooth, about 2 minutes. Transfer the dip to a bowl, top with the bacon and chives.

Serve with sliced apples or raisin-nut bread.

Pumpkins are much more than just recipe ingredients or decorations. They also have amazing skincare benefits. Reversing the signs of aging, fighting acne, and improving skin texture are just some of the powers pumpkins hold. This October, before tossing your jack-o-lantern, consider using the remains for the benefit of your skin.

Editor’s Note: This blog has been updated in May 2024

How the Summer Heat Affects Your Veins

How the Summer Heat Affects Your Veins

Aug 21, 2021 | General Health, Prevention of Vein Conditions, Varicose Veins, Vein Care

We all love summer. But if you suffer from symptoms of varicose veins, the heat can be a hazard to your health. Don’t let summer keep you indoors. Use our tips to beat the heat.

It’s the time of year to go to the beach, hike, or simply enjoy relaxing on your deck.  Throughout the season, your first concern may be the sun’s effect on your skin.

But did you know how seriously the summer heat affects your veins? From swelling to discomfort, the heat can wind up being a real inconvenience. 

What the Summer Brings

Summertime naturally leads to more time spent outdoors. The combination of outdoor activity and rising temperature means more pronounced vein conditions.

In the heat, veins naturally dilate for better blood flow. However, when veins swell it can cause issues.

Dilated veins mean your body must fight gravity harder to circulate blood back up to the heart. This added stress can lead to weary veins.

Often, this results in damaged veins and the accumulation of blood in the lower legs. This is how varicose veins can develop and where added discomfort and pain begin. It is also the precursor for a more serious issue called Chronic Venous Insufficiency.

Who is at Risk

There are over 24 million people in the United States that suffer from varicose veins. But the people most at risk are females over fifty years of age.

Women who have had multiple pregnancies are also at a higher risk because of additional stressed placed on veins.
Hormonal changes also affect the onset of venous disease. Women in menopause should be particularly careful during the warmer months.

Although it may seem like varicose veins is a disease that targets women, it’s a guy thing too. In fact, nearly 45% of people who suffer from varicose veins are men.

Certain occupations are also more at risk for varicose veins than others. Jobs that include standing or sitting for long periods of time are prone to vein issues.

People who suffer from varicose veins are often affected physically and mentally. Constant pain, even if slight, can greatly impact your attitude and mental state.

Prevention and Preparation

The appearance of varicose veins and unwanted pain can take its toll on anyone. But trying to prevent vein conditions and slow existing ones is a step in the right direction.

Prevention of vein conditions in the summer is similar to prevention during the rest of the year. But it’s important to remember that conditions can easily be exacerbated in hot and humid weather.

By following these guidelines, you should make it through the summer months without added discomfort:

Good General Health

Maintaining a healthy weight, activity, and eating properly are all important for vein health.

Extra weight can put a lot of stress on your body and particularly your legs. Staying in good physical condition means not only a healthy diet but also regular moderate exercising.  The combination of movement and eating right may also help reduce excess weight.

Eating foods that improve circulation is another great way to protect your veins.

And believe it or not, standing up and walking around for only a few minutes really does help!

Stay Hydrated

Drink.  Drink.  Drink. Getting plenty of fluids to stay hydrated is one of the most important things you can do to remain healthy in the summer heat.

Do you know the recommended amount to drink?  Divide your weight in pounds by 2. The answer is the number of ounces you should be drinking daily.

For example, a 150-pound woman should drink 75 ounces of water per day. Though water is the best for hydration, consider supplementing with herbal teas, electrolyte drinks, or fruit-infused water for variety. Just make sure it doesn’t include added sugar or caffeine.

Hydration is key to blood flow. If you aren’t drinking enough water, you may want to start bringing some with you wherever you go.

Remember, by the time you are thirsty, you are already dehydrated.

Wear Loose Pants

Wearing loose pants allows the blood to flow properly with no added resistance.

Try wearing loose-fitting pants if you are going to be out for an extended time. Lightweight, natural fabrics will still allow you to be cool, and can cover your skin from the sun’s direct rays.

Leg Room When Traveling

When traveling in a car, plane, or even sitting at work, giving yourself the appropriate legroom helps with circulation.

Extended plane or automobile trips can result in lengthy periods of sitting in one position. It’s important during these prolonged periods of inactivity to use specific exercises while-on the go.

Get up from your seat on the plane and walk up and down the aisle. Pull into rest areas so that you can get out of the car and move around. Your veins will thank you.

Wear Compression Socks or Stockings

Compression socks and stockings use pressure to help push blood through your lower legs. They are an amazing way to help counter the effects of gravity. It’s really important to wear them if you sit or stand for prolonged periods of time.

Wearing compression stockings or leggings can help your legs feel better and assist your veins in working at an optimal level.

Compression garments are readily available at drug stores, sporting goods stores, and online. They are more comfortable than in the past and are designed to breathe better.

Wear them while working out, being active, or most importantly while traveling.

Put Your Feet Up

Gravity is the main cause of varicose veins, but it can also be a factor that prevents them. By elevating your legs, you are causing the blood to flow to other parts of your body.

Even if there is no place to put your feet up on that plane or in the car, elevate your legs whenever possible. At the beach, try putting your feet up on your bag, a towel, or even a beach ball.

If you are at the park, don’t be afraid to use a bench to elevate your legs.  Even a slight elevation will help get your blood pumping back towards your heart and out of your legs.

Cool Down

Beat the heat and cool off. Try to sit in the shade. Wear a hat. Take a dip in the pool. Sip on a cool drink. Go inside occasionally to cool yourself down. And always, always, always wear sunscreen!

Exercising and other activities are best done early in the morning or later in the evening so that the midday sun isn’t bearing down on you.

New-Jersey-Vein-and-Vascular-Center

Help is Available

Summer is a great time of year to enjoy the outdoors. Staying active, traveling, going on vacation, and soaking up the sun are all ways to enjoy the season.

However, over-exposure to hot temperatures for extended periods of time can cause pain and discomfort for those who suffer from varicose veins.

In addition, your lifestyle, including an unhealthy diet, inactivity, or not staying sufficiently hydrated, can cause pain and swelling. By employing compression, heat management, activity breaks, and hydration you can reduce your symptoms.

But if you would like to eliminate discomfort quickly, make an appointment with a vein specialist about medical treatment options.

Suffering from venous issues doesn’t mean you have to forgo the outdoors this summer. Keeping a healthy weight and limiting strenuous activity in the heat are important.

Knowledge and preparation will allow you to enjoy the outdoors while minimizing discomfort.

The New Jersey Vein and Vascular Center is here to help, please contact us today to learn more.

This blog has been updated and republished in August 2021.

Guide to Vein Conditions and Vein Health

Guide to Vein Conditions and Vein Health

Jan 20, 2020 | Prevention of Vein Conditions, Spider Veins, Varicose Veins, Vein Care, Vein Conditions

Good vein health can’t be achieved overnight. It takes eating the right foods, exercise, and putting aside some bad habits. An estimated 40 million Americans are affected by varicose veins, which is just one type of vein complication. About half of those individuals have a history of varicose veins in their family. Women are the most likely to develop the disease. We have created this guide to vein conditions that could be affecting you.

Common Vein Conditions

While varicose veins are one of the most well-known vein complications, there is a range of other diseases that can affect your vascular system.

Raynaud’s Phenomenon

This condition is presented as white or bluish skin in the fingers and toes due to spasms in the small arteries.

Buerger’s Disease

With this malady, you’ll notice a pain in the feet and legs as well as hands and arms. This is brought on by blocked blood vessels.

Peripheral Venous Disease

This disorder initially shows as bulging in the veins under the skin, leading to a feeling of heaviness and pain in the legs.

Peripheral Arterial Disease (PAD)

An ailment that causes poor circulation brought on by hardening or narrowing of the artery from smoking, diabetes, high blood pressure, etc

Varicose Veins

Varicose veins are one of the most common vein issues. You’ll notice it by the bulging or purplish veins in the legs due to damaged valves.

Pregnancy Veins

We find that this issue is usually caused by pregnancy, bed rest, or damage to the veins. Pregnancy veins occur due to the increased size of the uterus during pregnancy. The uterus causes pressure on the large vein on the right side of the body, called the vena cava.

Reticular Veins

Usually painless, this condition affects almost 80% of adults due to hormone imbalances, weak veins, and genetic factors.

Blood Clotting Disorders

Whether inherited or acquired, these disorders make it so that blood does not clot normally. When this happens blood can often be found in urine or stool. It may also cause nosebleeds or excessive bleeding during childbirth.

Telangiectasia (Also Known as Spider Veins)

Spider veins are caused by the pressure of body weight, gravity and the tough job of carrying blood back to the heart. You may notice them on the face, breasts, and feet. Almost 60% of adults may have spider veins.

Lymphedema

With this condition, fluid from the lymphatic system builds up and causes swollen arms and legs. Most often this is caused by damaged or missing lymph nodes or vessels.

Foods for Maintaining Good Vein Health

Support good vein health this year by integrating foods that increase and promote blood flow. You can accomplish this by looking for foods that are high in Vitamin C and Vitamin E. Foods like citrus, broccoli, bell peppers, mangos, fish, etc.

It’s also important to include foods like brown rice, leafy greens, chia, and lentils that are high in fiber. Drinking enough water is also important for optimal vein health.

Precautions to Avoid Vascular Conditions

By integrating healthy lifestyle considerations into your day-to-day, such as a healthy diet, regular exercise, and quitting smoking, you can avoid future vascular problems.

If medications are needed to lower cholesterol and regulate your blood pressure, it’s important to take the meds as prescribed to mitigate the occurrence of vascular issues.

Cosmetic Varicose Veins Treatment and Spider Vein Treatment

Varicose and spider veins are treatable. Sclerotherapy is often the best method of treatment. This in-office procedure is an easy and painless way to resolve this cosmetic issue.

Other procedures can include stripping, ambulatory phlebectomy, endoscopic vein surgery, and endothermal ablation. Laser surgeries can also help to make the veins fade and disappear under intense light bursts.

Natural Therapies to Cure Vein Conditions

While cosmetic vein treatment is effective, regular exercise, dietary changes, compression stockings, and herbal remedies can guide to improve the symptoms and side effects of some vein conditions.

Doing regular yoga with positions where the lower legs are elevated above the heart helps in relieving symptoms of varicose veins.

Sound sleep also affects your vein health. Just one week of fewer hours of sleep can affect your vein condition.

Guide To Preventing Vein Conditions

The same remedies that help to reduce and eliminate the severity of vein conditions are also the treatments that you should continue even after a vein condition has improved.

Keep moving, eat right, and stop smoking. You may also consider wearing looser clothing and not standing or sitting for long periods of time.

For more information about caring for your veins or how to prevent vascular issues, please contact our office.

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