Health & Medical

5 Dos and Don’ts for Healthy Veins

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Written by Nancy

With over 30 million Americans suffering from vein disease, it’s safe to say that vein health shouldn’t be taken for granted.

In comparison, the total number of people suffering from lung disease is 35 million—only five million more. While we tend to speak about the dangers of smoking and tobacco at large, it’s unsettling that we don’t give nearly the same amount of attention to vein disease, which statistically affects a similar portion of US citizens.

Curious to know whether you’ve been doing enough to maintain healthy veins? Here’s a breakdown of the biggest dos and don’ts for ensuring vein health and preventing disease.

5 Dos

1. Stay Hydrated!

You may have heard this countless times before but trust us when we say it isn’t just another health cliché being thrown around.

Water is essential in flushing toxins out of your system and ensuring overall health. While it thoroughly cleanses your internal system, water also allows your blood to become thinner and easily flow through your veins.

Thick blood is a sign of dehydration and results in inefficient blood flow and, in the worst-case scenario, blood clots. It could also cause varicose veins and chronic venous insufficiency.

To prevent these diseases, hydrate your body by drinking eight 8-ounce glasses (a total of 2 liters) of water each day.

2. Eat Clean and Healthy


Did you just order takeaway for the fourth time this week? It’s time to put those habits to rest.

The first step to ensuring vein health is eliminating processed, packaged, junk, and fast food from your diet. While cheat meals every now and then are permissible, your diet should primarily comprise healthy foods like fruit, vegetables, whole grains, and beans.

Rid your diet of excess salt and sugar and up your vitamin C, vitamin K and fiber intake.

3. Walk and Exercise Regularly

Walking is one of the best ways to externally promote vein health.

Opt for a light jog each day or 30 minutes of exercise for increased blood circulation and contraction of muscles around the veins.

Keep things simple and doable to prevent stress on your body. Avoid rigorous exercise that could lead to external and internal injuries.

4. Elevate Your Feet

Elevating your feet is another great way of increasing blood circulation and preventing congestion. Begin or end your day by aligning your legs up the wall for approximately five minutes.

Elevating your feet above your hips will also achieve the same results and help relieve pressure.

5. Seek Treatment

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If you’ve already started developing tension in your legs, it’s essential that you consult professionals instead of leaving things unattended.

Leg cramps, heaviness and swelling can be treated without invasive treatments or procedures. If you’re noticing discolored veins with slight bulging and swelling, you may have developed spider veins.

Get in touch with a reputable healthcare clinic for a consultation and treatment to prevent the condition from escalating into varicose veins or chronic venous insufficiency.

5 Don’ts

1. Don’t Sit or Stand for Too Long

You’ve learned what to do. Now it’s time to delve into what you need to stay away from as much as possible.

Sitting or standing for prolonged periods of time can lead to blood accumulation which can greatly damage vein health. If you have a sedentary lifestyle, take frequent breaks to walk around the room or perform small chores that require physical movement.

2. Don’t Expose Yourself to Excessive Heat

While the chilly January weather may tempt you to take long, hot baths or spend hours sunbathing, it’s best that you limit these practices. Heat can dramatically increase vein swelling and cause blood pooling. This can ultimately result in blood clots and vein disease.

3. Don’t Smoke

Like your lungs, your veins are not particularly fond of your smoking habits.

Nicotine and other harmful chemicals found in cigarettes can thicken and deoxygenate blood, resulting in severe blood clots.

Start by minimizing smoking and ultimately quitting. Here’s a comprehensive guide that will help you take a step in the right direction and preserve your health in the long run.

4. Don’t Lift Heavy Weights

While exercise is essential in improving blood circulation and ensuring overall health, heavy weight lifting can greatly damage vein and leg health.

To prevent severe strain on your veins, opt for cardio and light weightlifting instead of a balanced and healthy workout that benefits your body instead of causing damage.

5. Don’t Consume Too Much Sugar

Whether you’re opting for too many Snickers bars a day or indulging in sugar-laden fizzy drinks, you’re putting your veins at great risk.

Increased sugar intake can lead to plaque buildup, resulting in high cholesterol, blood clots, and chronic venous insufficiency. Minimize sugar intake and opt for natural sugars instead, by indulging in your favorite fruit and fresh juices.

Unsure about whether you’re at risk of developing vein disease? Different factors like obesity, genetics and pregnancy can put you at greater risk of developing damaged veins.

If you’ve been noticing anything out of the blue lately, it’s best to book a consultation with licensed doctors and specialists who can check your symptoms and determine the best course of minimally-invasive treatment. Varicose Veins Doctors is one of the leading vein treatment centers in NYC. Put your health first by calling them at 212-906-9111 and getting started!

About the author


I’m Nancy and no, I didn’t always look like I do in that picture on the right. My foray into health and fitness began as a brace-faced, 16 year-old who was too afraid to wear a two-piece at the beach because I felt my body paled in comparison to my much more toned friends.

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