What are varicose veins and how can they be prevented?

1. Get moving! Exercise is your best ally. Walking, swimming, cycling, or yoga are excellent for activating the calf muscle pump, which helps to boost blood flow. You don’t need intense workouts; 30 minutes a day is enough.

2. Maintain a healthy weight. A balanced diet, rich in fiber and low in salt, will not only help you maintain a healthy weight but will also prevent fluid retention and constipation, factors that can worsen pressure in the veins.

3. Elevate your legs. At the end of the day, or whenever you have the chance, elevate your legs above heart level for 15-20 minutes. This simple action uses gravity to your advantage, facilitating the return of blood to the heart and relieving swelling.

4. Be mindful of your clothing and footwear. Tight clothing around the waist, groin, or legs can restrict circulation. Opt for looser clothing and comfortable shoes, avoiding very high heels for everyday wear.

5. Change your posture frequently. If your job requires you to sit or stand for long periods, take breaks every 30-45 minutes. Get up, walk around a bit, stretch your legs, or make circular movements with your ankles to improve blood flow.