are uncontrollable and controllable risk factors for venous
disorders. Age, gender, and heredity are all uncontrollable.
However, following a few simple recommendations will help improve
the health of our legs and circulation.
Exercise promotes adequate calf muscle massage to facilitate return
of the blood in the legs to the heart. Walking or light jogging 30
minutes, 5 times a week is best. A 10 minute warm up and cool down
with stretching should start and complete each workout. Additional
leg exercises can be found at
http://juzousa.com/exercise.html. Please discuss any plans to
start a new exercise program with your primary care physician.
Wear compression stockings during the day. Proper application of
the stockings can be found at
While sitting or standing in one location, do not allow blood to
pool in the legs veins. Flex and point your toes to engage the calf
Obesity contributes to dysfunctional vein disease. Extra abdominal
weight adds to the pressure your veins are already fighting against
to return blood to the heart. Remember, there is nothing we can do
about gravity. However, we can loose weight to help our veins
A well-rounded diet that is low in fat, low in sugar, high in fiber,
and high in fresh fruits and vegetables is optimal for vein health.
A multivitamin/multimineral supplement is a good way to insure that
all nutritional requirements are met, but eating a proper diet is
still the best way to get your nutrients. Avoid fast food and
In heat, veins relax. To keep vein walls and valves stronger avoid
prolonged exposure to excessive warmth such as hot tubs, saunas,
floor heating, and work outside in the heat.
Eight glasses of water a day is recommended, with more in a warm
weather and while exercising.