Varicose veins, heavy and swollen legs, night cramps are the main manifestations of venous insufficiency. A healthy lifestyle can prevent and relieve it.

• Lose the extra pounds that weigh on the walls of the veins in your legs. Being overweight increases the risk of cardiovascular disease, diabetes and joint problems. Losing 5 to 10% of your weight significantly reduces this risk. Your weight loss is based on implementing simple hygiene and diet rules and resuming physical activity.
• Drink 1.5 liters of water per day. Water promotes drainage and the elimination of waste from the body. It is the main constituent of our cells. Our body is composed of 65% water. This is eliminated regularly (urine, sweat, breathing) and must therefore be renewed without waiting to be thirsty.
• Wear loose clothing and flat heels. Avoid socks and stockings with elastic that hinder blood circulation.
• Prefer cool showers to baths. Heat dilates blood vessels and prevents venous return. Shower your legs with cool water in the direction of venous return, from the ankle to the thigh.
• If you are sitting at work, avoid crossing your legs, and move your feet regularly. Walk as much as possible for a few minutes every hour, take the stairs instead of the elevator. Park your car a few minutes from the office or get off one stop before your stop.
• Avoid standing for long periods, stamping your feet, and do not stay in a place heated by the floor.
• If you are traveling by plane, take a few steps as often as possible. Wear support stockings. Sitting in your place, do exercises by regularly contracting your calves, bending your ankles and knees. Drink regularly.
• Raise your feet slightly to sleep. Every evening, massage your legs, from the ankle to the thigh.
• In the summer, stay in the shade of a parasol. Prolonged exposure to the sun dilates the veins, the blood stagnates in the legs and venous return is no longer ensured properly.
• Practice a daily physical activity for at least half an hour such as walking, cycling, swimming... By working, the muscles of your legs improve blood circulation and venous return.
• Promote daily exercises by going to the bakery or picking up the children on foot.

Author: DR Robert BRAMI