Oct 22, 2022 | General Health, Prevention of Vein Conditions, Varicose Veins, Vein Health
There’s an old saying, “You are what you eat.” This is particularly true for vein health. If you have been wondering about diet and varicose veins, you’ll be interested to learn what’s the connection.
While a great diet can’t remove varicose veins, it can lessen symptoms and support better vein health in the future. It can even slow the development of varicose veins.
Diet Affects Varicose Vein Health
It may not surprise you to learn there’s a connection between diet and varicose vein health. But did you know, this connection is quite strong?
The healthier your diet choices are, the healthier your veins will be.
And, adjusting your diet for greater vein health will also have a positive effect on your heart health, blood pressure, and more!
A healthful vein-supporting diet will:
- Improve blood circulation
- Support blood vessels
- Keep vein pressure to a healthy minimum
If you already have varicose veins, a good diet can lessen the severity of symptoms and possibly keep more varicose veins from developing.
How to Adjust Your Diet for Varicose Vein Health
What to Avoid
You should avoid foods that are highly processed and contain lots of salt.
Salty foods and many highly processed foods cause the body to increase its volume of fluids. This places more pressure on varicose veins and impedes blood circulation.
Not getting enough fiber in your diet, causes constipation in your digestive system—a common contributor to the development of varicose veins.
Show your veins you love them by avoiding:
- Sugar—contributes to weight gain
- Processed meats—causes water retention
- Salt—adds pressure to veins
- Dairy—can cause constipation
- Fried foods—clogs arteries and reduces blood flow
Here’s how drinking alcohol affects vein health.
What to Include in Your Diet
One key to having healthy veins is to make sure your diet supports good blood circulation.
Eating a diet rich in omega-3 fatty acids, antioxidants, and nutrients goes a long way to support vein health.
In dealing with diet and varicose veins, the good news is that vein-friendly foods are common and easy to find in your local grocery store.
Fruits and Vegetables
Most fruits and vegetables are great for your body and support good vein health.
Many fruits are chock full of antioxidants and anti-inflammatories. They also contain many nutrients that support vein health as well and keep blood vessels from leaking.
Citrus fruits, including oranges and lemons, are bursting with vitamin C and help reduce swelling in varicose veins. Reduced swelling means much less pain in your legs after a long day of standing or sitting in one place.
Fruits also are high in fiber and reduce constipation.
Some fruits and vegetables to include in your diet for improved vein health are:
- Avocados
- Beets
- Grapes
- Kale
- Berries
- Black Olives
- Ginger
Fiber
Foods with fiber help prevent constipation. Constipation promotes varicose vein development since it increases pressure on veins.
Fiber-rich foods also help keep cholesterol levels low and blood pressure at a healthy level.
Onions
Chopping onions may make your eyes tear, but they contain many nutrients that will make your body happy.
Onions contain Vitamin B6, zinc, fiber, and many nutrients that help your blood circulation.
Enjoy them in green salads and other healthful dishes.
Copper
Copper is an essential nutrient that promotes circulation and supports the body’s immune system.
If you don’t get enough copper, veins become less elastic. This makes the veins more likely to swell and gradually weaken.
There are many significant dietary sources of copper, including:
- Beef liver
- Almonds
- Asparagus
Bioflavonoids
Bioflavonoids are anti-inflammatories that do great things for your body and veins. They help treat osteoarthritis and other inflammatory conditions. Along with vein health, they also support blood circulation and heart health.
They will not only reduce vein swelling but help to strengthen vein walls.
Rutin is a naturally occurring bioflavonoid that protects blood vessels and has anti-inflammatory properties to protect against blood clots.
It’s found in apples and asparagus and many other fruits and vegetables.
Some additional sources of bioflavonoids include:
- Dark chocolate
- Grapes
- Kidney beans
Here’s more information on top foods for improved circulation and vein health.
You may also be interested in these additional diet tips for keeping veins healthy.
Additional Steps to Take for Vein Health
Drink Plenty of Water
Good hydration will help keep your circulatory system runny smoothly. It helps keep blood volume constant, flushes out waste from the system, and makes varicose veins feel better.
Water and fiber together work to keep bloating to a minimum and prevent constipation.
Physical Activity
A good tip for improved circulatory health and healthy veins is to have daily physical activity. This keeps the blood in your veins moving and helps keep veins healthy.
Of course, you never want to overdo it. Your doctor can recommend a good exercise program for you. Even walking every day will provide great benefits for your veins.
Do You Have Varicose Veins?
Varicose veins are those thick raised veins that people often see on their legs and feet. They can cause many physical symptoms, including pain, itchiness, and swelling.
Read more about varicose veins here.
If you have varicose veins, a screening can tell you how these veins are affecting your overall health. You can also learn about pain-free, proven treatments to eliminate your varicose veins.
Contact us at NJVVC for a free varicose vein screening.
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.
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.
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:
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!
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.
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.
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.
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.
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.
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.
Apr 21, 2021 | General Health, Prevention of Vein Conditions, Vein Care
In this blog we break down the connection between exercise and healthy veins. We’ll cover everything you need to know, including which exercises are best for you.
Exercise promotes a healthy body. It aids in strengthening your immune system, increases weight loss, and even improves mental health. But did you know exercising also promotes healthy veins?
Healthy veins have good blood flow. They provide proper circulation throughout the body.
The best way to promote quality blood flow is to move your muscles with exercise.
What Exactly Do your Veins Do?
Knowing about the anatomy of your veins is a vital part of staying healthy.
Going back to basic biology, blood flows through our bodies using veins and arteries. Your veins are vessels that transport blood to your heart, while your arteries carry blood away from it to your extremities.
Veins carry nutrients and water needed for your body to function. They also carry blood to the heart, where “old” blood receives a fresh supply of oxygen.
Healthy veins are able to keep the body infused with enough oxygenated blood. Unhealthy veins do not function as well and allow blood to pool.
When blood does not flow properly, it causes a backup of blood in veins. This pooling enlarges veins and pushes them near the surface of the skin.
Learn more about varicose veins causes, symptoms, and treatments.
How to Recognize Unhealthy Veins
Varicose veins, or bulging veins, are common in both men and women. In fact, around 23% of the American population has bulging veins.
Varicose veins alone are not life-threatening but can be extremely uncomfortable. Common causes of varicose veins include heredity, lack of activity, and age.
Women who are menopausal can also have an increased risk of varicose veins due to hormonal changes.
Symptoms of vein issues can include leg fatigue, cramps or aches, and swollen feet or ankles. If you have any of these symptoms, it could be an indicator of poor vein health or a vein condition.
The good news is you can manage these symptoms with daily exercise. But always talk to your physician before starting if you have underlying health issues.
How Does Exercising Promote Healthy Veins?
Regular exercise prevents obesity and harmful weight gain. Being overweight puts more stress on veins and valves in our bodies. This forces our veins to work harder to keep blood flowing.
Obesity also weakens the heart muscles and can reduce the flow of oxygenated blood. This all adds up to a poor circulatory system and can lead to more serious health issues.
Exercise promotes healthy veins by stimulating the flow of blood. As mentioned above, good blood flow is necessary for our bodies to perform – so get up and move!
What Kind of Exercises Are Good for Veins?
Exercises that involve your legs are the most effective for vein health. They stretch your muscles to make blood flow upward towards the heart.
Finding simple ways to improve circulation will benefits your whole body, not just your veins.
If you are one of the 23% who suffers from bulging veins, ditch the heavy lifting. You should avoid exercises that put too much pressure on your body and veins. Lifting weights can increase pressure on veins that are already stressed and bulging.
Instead, you should aim for moderate exercises that use the calf and thigh muscles. These are great for enhancing blood flow to and from the lower and upper half of your body.
Walking, bicycling, and swimming are the best physical activities to reduce vein pressure.
Here are a few other easy-to-do, vein-promoting exercises to try at home:
Butt-Kick
While standing in place, raise your heel to reach your buttocks. Try “kicking” your butt every few seconds while alternating between legs. Do this for 30 seconds to a minute a few times a day.
This exercise strengthens thigh and buttock muscles that support blood flow.
To increase the impact of this exercise, jog in place while completing repetitions.
Calf Stretch
Stand behind a kitchen table chair and grab onto the back to keep steady. Lift yourself using only your toes.
Hold that position for five seconds, and then lower yourself down. Try doing 15 to 20 raises in a row before taking a break.
Toe lifts
Start by sitting in a chair or on the floor, with your feet flat on the ground. Lift your toes up, just your toes not your whole foot.
As you’re lifting your toes, try to get them all to the same height if possible. Hold this position for 5 seconds, then lower your toes.
Repeat 10 times on each foot or do both feet together.
Squats
From a standing position, lower your body like you are going to sit down. Once you have reached a seated position, use your leg muscles to resume standing.
If you have balance issues, you can do squats against a wall for added support.
Lunges
Start in a standing position, with legs shoulder-width apart. Step forward with one foot until your leg reaches a 90-degree angle.
Then lift your front lunging leg to return to the starting position.
Repeat in this position for more reps, or change legs between each rep.
Leg lifts
Leg lifts allow blood to move from your feet towards your hips.
Sit or lie on your back with your legs straight out. If you prefer to stay off the floor, sit in a chair with your feet flat. Slowly lift one leg and hold it in the air for at least five seconds before lowering back down. Repeat the exercise with your other leg.
Bicycle legs
Lie on your back and raise your feet in the air, bending your legs at your knees. Pedal your legs as if you were riding a bicycle.
You can also do this exercise one leg at a time, alternating legs between sets.
Yoga Stretches
Yoga benefits the cardiovascular system. It is the perfect low-impact workout for our bodies. It doesn’t put pressure on our veins or joints which makes it ideal for all.
Stretches like downward-facing dog, chair pose, and warrior pose are great for veins.
NJVVC Vein Services
Your health and well-being rely on the health of your veins and arteries. At New Jersey Vein and Vascular Center, we commit ourselves to personalized patient care and good vein health. Our vein center maintains the highest standards and advances in the field of vein and vascular care.
Schedule a consultation appointment with a certified vein doctor. Learn more about varicose vein removal in NJ with our experts. Contact us today!
Mar 21, 2021 | General Health, Leg Care, Prevention of Vein Conditions, Skincare
We all know the drill. Once the winter chill sneaks in, it’s easy to lack moisture and mobility in our lives. Our skin gets drier and our muscles get tighter. This means our legs need extra attention and care during the winter months.
You may have noticed your skin gets dry when the cold weather begins. But winter brings more than dry skin. If you’ve also noticed leg cramps and soreness, you’re not alone. These symptoms are common in many people and can be exacerbated by the cold.
But there’s good news. You can combat both dry skin and leg cramps this winter season. Read over these helpful tips your legs will love.
How to Combat Dry Skin:
Reduce Shower Time
What’s not to love about a long, hot shower when it’s freezing out? But did you know those hot showers could be drying out your skin even more?
Reduce the amount of time you spend in a hot shower or bath by half. Try to keep your shower time to 10-15 minutes or less.
Use Gentle Cleansers
You may have heard the term pH balance in the skincare world before. But if you haven’t, let’s go back to the basics. pH stands for potential hydrogen, which is a measure of the element’s activity in a substance.
The pH scale ranges from 1 to 14. A pH level of seven is neutral and anything lower is acidic. Anything higher than 7.0 is considered in the alkaline range. Skin tends to be naturally acidic and depending on the area of skin tested, it usually averages between 4.7 and 5.0.
An ideal skin pH is between 4.7 and 6.0, which is slightly acidic. Many soaps or body washes score over eight on the pH scale. The use of certain products disrupts the skin’s ability to maintain a healthy pH level. This could be a major reason why the skin on your legs is dry, flaky, itchy, and inflamed.
Drink Water
Staying hydrated is key for your skin to retain moisture. Try to drink more water. It’s easy to drink plenty of water in warmer weather. Nothing is more refreshing on a hot day than a tall glass of ice water
But when it’s cold, we tend to reach for hot lattes, which dehydrate our body. Even more so if you’re not drinking enough water to counteract the caffeine.
Exfoliate
One of the most important tips for having smooth, healthy skin is exfoliation. Exfoliation is the removal of dead skin cells from the surface of our skin.
Did you know our skin naturally sheds dead skin every 30 days? But sometimes, dead skin cells don’t shed completely. This leaves the skin looking dry and flaky.
The key to exfoliating in the winter is knowing how often to do it. Meaning, don’t exfoliate more than once a week as it can be too harsh for your skin.
To exfoliate the legs, try “dry brushing”. This is exactly what it sounds like: brushing your skin with a dry brush. Brushing the skin while it’s dry will loosen dead skin so it will wash off easily in the shower.
Eat Fatty Acids
Eat more foods containing essential fatty acids (omega-3 and omega-6) such as lean meat, eggs, walnuts, and salmon. The body cannot make these fatty acids on its own. But they are essential for proper skin hydration and health.
Quit Smoking
Nicotine is a known blood vessel constrictor that can reduce oxygen levels in the body. Insufficient oxygen may lead to pale, itchy dry skin that worsens in winter.
Smoking also increases the risk of varicose veins, leg soreness, and leg ulcers. If you smoke, ask your doctor about medications or programs available to help you stop.
Moisturize
Hydration is key for many aspects of our bodies. Our skin needs to retain moisture to function properly. Basic moisturizers will do the trick on the surface of the skin. But oils work to lock-in moisture deeper into the skin.
Skin oils, like baby oil, also act as a protective barrier between dry air and our skin. Try rubbing a few drops of baby oil on your legs after a shower.
Winter Leg Cramps
Now that we have our leg skin ready to combat the cold, let’s move on to our muscles.
Why Do Muscles Cramp More in Winter?
Muscles contract when they get cold as a way of preserving energy. This means you must exert more force to move your muscles in the cold.
Not using our contracted muscles increases stiffness, spasms, and cramps. Add slight dehydration during the winter, and you’ve got achy, tired legs.
For Muscle Pain Relief
Epsom Salt Soaks
Soak your legs in Epsom salt to soothe your muscles. Epsom salt is a magnesium sulfate compound used as a healing agent and pain reliever. Magnesium works well for relaxing constricted muscles and heal minor inflammation.
If you don’t feel like getting in the tub, just give your feet some love. Make a foot soak by filling your bathtub or a basin with water that covers your feet. Then add a 1/2 cup of Epsom salt and soak your feet for about 30 minutes. You’ll provide your feet with some relief and your legs will thank you.
Heating Pads
Place a heating pad or a moist cloth warmed in a microwave on achy areas of your legs. Note that moist heat is always better, as the hot moisture gets absorbed into the muscles.
Hydration is one of the most important things needed for our muscles. The Institute of Medicine (IOM) recommends drinking 10-16 cups of water a day.
If you have a bad habit of forgetting to drink water, don’t worry. Look for water bottles that light up or flash when it’s time to drink.
There are even water bottles that you can sync up with your phone and track your water intake. Add electrolytes to your water for an increased boost of hydration.
Exercises to Combat Leg Cramps
Basic Leg Scissors
Leg scissors are simple exercises you can do at home on the floor. This exercise increases circulation in your legs. It also helps maintain muscle tone in your thighs and lower abdomen. Although it doesn’t burn a lot of calories, it is a great way to reduce nighttime leg cramps. Try doing these daily for at least 15 minutes.
Lie on a mat and relax your back enough to feel the length of your spine against it. With your arms resting on the mat, lift both legs about a foot off the floor.
Raise your right leg slightly higher than the left leg. Then, lower your left leg down to the mat as you raise your right leg three or four inches higher. Repeat lifting and lowering legs if you feel comfortable doing so.
After several weeks of performing leg scissors, try wearing ankle weights for resistance.
Squat Rotations
Squat rotations are another great exercise for the legs. They improve flexibility, keep bones strong, and help prevent injury. Squat rotations are one of the best functional exercises to tone and strengthen the body.
Because of its low impact, this exercise is perfect for people of any age and body type.
You’ll need a light medicine ball or any small, weighted object for this exercise. Stand tall with feet hip-width apart and hold the ball in your hands. Keep your chest up, back flat, and your body weight on your heels.
Twist your torso while bringing the ball down to the outside of your left foot. Stand straight with the force of your heels. Repeat on the right side. Keep your eyes locked on the ball during the entire exercise. Do 10 reps on each side.
Stationary Single Leg Holds
The stationary single leg hold exercise works on every lower body muscle. This includes your glutes, quads, hamstrings, and calves. It’s a low impact exercise and doesn’t put too much pressure on knees or joints. Use a wall for support if you need to.
While keeping your knees close, pull your left leg behind your body with your left hand. Once you feel balanced, lift your right arm overhead. Try to keep as straight you can while holding this position and avoid turning your body to the side. Release and switch legs after 10 counts. Repeat three times on both sides.
Want to give your legs extra care this winter? Contact us at NJVVC today to learn more about our professional skin care and vein treatment options.
Feb 21, 2021 | General Health, Prevention of Vein Conditions, Vein Health
Some foods make more of an impact on vein health than others. That is why we have compiled a list of the best power foods to eat for your circulation.
Restless legs and arms, swollen veins, and skin discoloration. If these symptoms are a daily occurrence for you, you might have poor blood circulation. And you’re not alone. With a few changes to your diet, you can make a huge improvement to your circulatory system and overall health.
Our circulation affects every aspect of our health. How we eat affects digestion, energy, weight gain or loss, pH levels, and even body temperature.
The circulation system provides the oxygen necessary for organs to function. Key nutrients keep your veins strong and flexible. But not all nutrients are created equal.
Bioflavonoids give foods their vibrant colors. So, on your next grocery run, choose colorful vegetables to add to your cart. A diet containing a higher percentage of bioflavonoid rich foods will help prevent the development of varicose veins.
Choose a diet including leafy greens, rich purples, orange, red and yellow. The more colorful your diet is, the better.
Ginkgo Biloba, commonly known as ginkgo, is one of the oldest living tree species that is native to China. Although poisonous to eat, 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 is an excellent source of Vitamin K which is essential for blood clotting and healthy blood flow. Low in calories, high in several vitamins, minerals, and dietary fiber, celery is also a natural diuretic and high in electrolytes.
Often overlooked, this amazing vegetable helps to eliminate toxins. It is delicious in smoothies, soups, salads, or eaten raw and topped with hummus, peanut butter, or salsa.
Chocolate may please your sweet craving, but did you know it is also incredible for heart health and blood circulation? Dark chocolate comes from the Cocoa plant which contains flavanols. Like Bioflavonoids, this plant-based compound enhances production of Nitric Oxide–which improves blood flow.
In addition to aiding in weight management, fiber encourages vein health. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water. It helps prevent constipation that can increase pressure on your veins causing issues.
Insoluble fiber, as the name suggests, does not dissolve in water. It works to reduce cholesterol levels and benefits heart health.
High fiber foods include apples, oats, carrots, flaxseed, berries, and barley.
Avocados contain an antioxidant called Glutathione. This component is good for the blood vessels, and it aids in the prevention of varicose veins.
Avocados are a fruit that you can enjoy in many ways. Whether on a slice of toast, blended in a smoothie, or chopped into salsa, it’s easy to include in your diet.
You may have used this circulation booster as a garnish on food or in cocktails. Rosemary is rich in antioxidants and anti-inflammatory properties. Because of this, it works well to help in the prevention of varicose veins.
Additionally, rosemary reduces pain for many people struggling with vein-related issues. You can use rosemary as a spice for food, in essential oils, or even as a tea.
Vitamin C helps boost your body’s production of collagen and elastin. It also improves circulation. Vitamin C deficiency is associated with an increased risk of developing varicose or spider veins.
Include citrus and tropical fruits, broccoli, onions, spinach, and red bell peppers into your diet. These foods all contain high levels of vitamin C to keep your veins strong.
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 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.
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.
A natural blood thinner, garlic has been used medicinally for centuries. It helps to relieve stress on veins and throughout the body. Garlic decreases the risk of hypertension by reducing blood pressure.
If you already take a blood-thinning medication, check with your doctor before adding a garlic supplement to your routine.
This naturally occurring warming spice is extremely heart healthy. Cinnamon relaxes our blood vessels allowing them to widen. It has been proven to increase blood flow to the coronary artery, the main supply of blood to the heart.
Research indicates that by adding a daily cinnamon supplement, blood pressure lowered in those at risk for hypertension.
Often used to aid in digestion or relieve nausea, ginger is also known to increase blood circulation. Add some to your stir fry or add some into your tea.
Ginger can also help clear congestion when those winter colds set in.
Omega-3 fatty acids naturally occur in fish oil and aid in healthy blood flow. They reduce pressure on veins and arteries. Fish oils are further associated with the health of our musculoskeletal system.
The musculoskeletal system provides us with movement, stability, and support. Fatty fish such as salmon are a great supplier of Omega-3.
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.
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.
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.
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 strengthens the arteries and blood vessels. It also boosts your metabolism and helps reduce weight. It’s best to eat raw and can be added to a smoothie for an extra kick.
One of the most important habits to focus on for the health of your veins is staying hydrated. Your best source of hydration is water. Water keeps your blood from becoming too thick, which increases your risk of blood clots, poor circulation, and varicose veins.
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.
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.
Jul 20, 2020 | Deep Vein Thrombosis (DVT), Prevention of Vein Conditions, Vein Care
The body has a number of deep veins that circulate blood and return it back to the heart from both legs. However, this phenomenal system also makes legs vulnerable to deep vein thrombosis or DVT.
DVT is a blood clot in the leg. Suffering from a current or repeat blood clot in your leg is not always an instant life-threat, but it can be. In some cases, blood clots can cause the legs to swell or have chronic pain. In other cases, the clot can come loose and cause a lung blockage or cardiac arrest (heart attack).
Deep vein thrombosis isn’t something trivial to ignore, ever. It should be treated, reduced, monitored, and prevented from occurring again.
Where Do Blood Clots Come From?
Deep vein thrombosis occurs when the circulatory system is not able to move blood with enough pressure and regularity. Blood eventually begins to coagulate and clot if it is unable to move around.
A partial slug or clot can start to develop when the body hasn’t moved in a long time, such as in the case of a surgery, a bed-ridden condition, or a long trans-oceanic flight in a cramped seat. Blood clots can even occur in a few hours, as proven in the cases where they are seen in children spending hours playing video games cross-legged.
Common Symptoms of a Blood Clot in the Leg
As blood flow gets blocked or limited, the affected area tends to swell. New blood continues to come in, pumped by the heart, but the returning amount to the heart is less. This creates a backflow or a large amount of pooling in the affected leg.
This pooling effect can be visually noticed by discoloration or an increased amount of heat, similar to an infection or impact location from trauma.
However, many patients have experienced a leg blood clot without any noticeable symptoms. A blood clot’s ability to hide makes them especially dangerous.
Any unusual swelling of the leg, pain, discoloring, or a combination of the above, along with chest pains, dizziness, or inability to breathe, are all signs to receive medical care. Symptoms tend to vary from person to person, so trying to guess if a symptom is serious or not can be a very risky gamble.
If a patient’s family has a history of blood-clotting, then it’s quite possible that the patient could be affected as well, studies have proved this. Interestingly, many blood clots are due to lifestyle or changes in mobility.
Obesity or being significantly sedentary for long periods of time will contribute to clotting. If a person is lying down for an extended period due to a surgery or pregnancy, can also be a factor.
Medications that reduce blood pressure have been known to be problematic for clots as well.
How To Prevent Leg Blood Clots or DVT
The easiest and most powerful method of prevention for deep vein thrombosis is to move. Stand up every hour and move your legs around. This will increase circulation and keep blood from pooling. Sitting for extended periods without moving occasionally, such as in an office setting, should be avoided.
Try a convertible desk where you can stand or sit. This will give you options throughout the day. Many companies are now providing them as a low-cost health improvement feature.
If you travel often, walk around the plane frequently or make lots of road stops to walk around and stretch your legs. Again, the hourly changing of position and moving your legs can make a huge difference in preventing leg blood clots or DVT.
Losing weight can significantly increase your internal circulatory power and take a load off your system. Extra weight and fat work against the body, making it harder to move blood through the circulatory network and back up the veins. Getting rid of that excess burden makes it easier for your heart to work and for your circulatory system to be more effective.
A routine of regular exercise is beneficial for your overall health. Optimize your workout and alternate between activities so you’re not bored and static. Move and stretch your body with weight-lifting or aerobic exercise. You don’t need to be the next Olympian; daily exercise with mild effort goes a long way towards improving your blood flow.
Don’t Let a Blood Clot Risk Control Your Life
Again, leg blood clots or DVT can occur for a variety of reasons, not just one thing, like heredity. A person’s lifestyle tends to be a significant contributor to risk. Exercise, a healthy diet, and getting regular doctor checkups all help in preventing DVT and allow for early warning sign detection.
Varicose veins can be an early warning sign of further vein complication and deep vein thrombosis. If you have concerns about the veins in your legs, contact NJVVC for the highest level of patient care.
