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Strengthening Your Veins and Arteries

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    Updated on Oct 28, 2022 by Dr. Jonathan Arad (Vein Doctor) of Vein Care Center

    If you suffer from frequent cramps or pain in your legs or have noticed changes in vein appearance, do not take them lightly. These symptoms do not go away without treatment and end up weakening your veins and arteries if you are not careful. Dr. Jonathan Arad can identify your vein conditions and help to avoid future complications as veins and arteries play a vital role in pumping the blood to and from the heart and must be cared for to ensure a healthy circulatory system. Relying on the most advanced diagnostic equipment and management options, the expert physician offers the best tips on strengthening your veins and arteries for a healthy body.

    Importance of Strengthening Veins and Arteries

    Our vascular system or the circulatory system has more than 60,000 miles of veins, arteries, and blood vessels that carry blood and lymph through the body. They deliver oxygen and other essential nutrients to the body tissues and cleanse them of waste matter, playing a significant role in our overall health and wellbeing. As they are necessary for a healthy body, we must ensure optimal vein and artery health to live a better quality of life.

    The veins in the legs need special attention as they have to work harder against gravity to return deoxygenated blood to the heart. Healthier and stronger arteries and veins can prevent a variety of circulation problems that result in serious complications.

    Vein health is affected by various conditions, including:

    • Diabetes
    • Inactive or sedentary lifestyle
    • Obesity
    • Pregnancy
    • Genetics
    • Certain professions that require prolonged periods of sitting or standing

    You must consult a vein specialist doctor to know more about your vein health and making your veins stronger as vein diseases usually occur without any warning. You will notice the problem only when it is fully established and requires medication and treatment.
    Strengthening Your Veins and Arteries

    How to Strengthen Your Veins and Arteries – Doctor’s Recommendations

    If you want to enjoy a healthy life, free of any risk of venous insufficiency or venous disease, visit vein doctors at the Vein Care Center to learn about taking care of your veins.

    Here are the doctor’s recommendations for strengthening your veins and arteries the healthy way.

    Incorporate a Rainbow of Colors into Your Diet

    A good diet can make a big difference for your vein health, blood circulation and builds a better foundation for a functioning vascular system. Brightly colored fruits and vegetables are full of flavonoids and antioxidants that make your veins and arteries strong. The brighter the food color, the higher the bioflavonoid count.

    Fresh fruits and vegetables rich in vitamins C, K, and E strengthen the walls and diameter of the veins and enhance circulation.

    Keep Your Body Active

    Too much weight or obesity strains the blood vessel in the lower part of the body. It can affect vascular health in the long run. Regular workouts such as walking, gentle strength training, swimming, and yoga promote healthy blood flow and sturdier veins. Cardiovascular exercise helps deliver oxygen and essential nutrients to the heart and other parts of the body without any hindrance or blockage.

    Walking strengthens the calf pump that in turn helps blood flow. If you have a desk job and sit for extended periods, make sure to stand up after every 30 minutes or take a stroll in the neighborhood during the lunch break to boost circulation. Even simple and light exercises will make a huge difference in building healthier arteries and veins.

    Exercise also helps to prevent varicose veins and spider veins.

    Go High on Hydration

    Staying hydrated is necessary for maintaining healthy veins. When your hydration levels are high, the blood stays thin and flows easily through the veins. Water also flushes out and cleanses your system. At least eight glasses of water or other nutritious drinks keep the body hydrated.

    Sweating and exercising can lead to dehydration. Make up for what you lose by drinking adequate amounts of water during the day. Thicker blood due to dehydration can lead to venous insufficiency or make it worse, so keep up the hydration levels to stay fit.

    Say Goodbye to Smoking

    We already know smoking is bad for health and causes significant damage to the lungs and heart, but research points out that smoking can also harm the veins and arteries. Tobacco smoke contains a chemical that deoxygenates and thickens the blood, affecting its circulation. Nicotine also causes the veins to harden and narrow, which increases the risk of clotting and other complications. You must stop or minimize smoking as much as possible to keep your arteries and veins in prime condition.

    Stretching Is the Key

    Stretching and moving keeps the blood flowing freely through the veins and arteries and reduce the risk of future venous and arterial diseases and even coronary artery disease that results from vein disorders. It also reduces your risk of developing deep vein thrombosis (DVT) or clotting that can turn serious if it is not addressed timely.

    The best way to stretch is to get up and take a short walk after a few hours throughout the day, especially if your job requires you to stay at one place for hours to avoid any venous issues.

    Keep an Eye on Your Blood Pressure

    Even if you do not suffer from high blood pressure, keeping a check on your blood pressure levels is necessary to understand what the numbers say. Low blood pressure can cause poor circulation, while high blood pressure can strain vein and arterial valves, weakening them as a result.

    Consult a doctor to manage your blood pressure levels and keep them under control for healthier veins.

    Know What Is Happening to Your Body

    Our body is very smart, and it knows how to take care of itself in case something is wrong. It even begins to send warning signals for you to understand what is happening and gives you time to prepare. When this happens, you must see what is happening to the body, listen to it and respond appropriately.

    Schedule an appointment and get an expert’s opinion on what is going on and how to have your vein problems timely diagnosed and treated.

    How Exercise Strengthens Your Veins

    When you exercise, it improves the legs’ muscle tone that helps to pump blood back to the heart. The calf muscles are the heart in your legs, and these muscles have to work against gravity to do their job efficiently, and for this, they must be strong. Weak calf muscles can result in less blood going back to the heart, which is not good for veins and the vascular system.

    Low impact cardio exercises like walking, cycling, swimming, and yoga can help with vein elasticity as we age. Vein walls also need to be powerful and elastic to keep up with their functions. If they become large and wide, the valve flaps may separate, which causes the blood to flow backward and pool, leading to various problems like swelling and discoloration on ankles and feet and varicose veins.

    When used with other treatments and therapies, these exercises can alleviate symptoms of vein diseases and get your legs back in shape.

    What Causes Weak Veins?

    Overworked veins stretch out and lose their ability to function properly. It can affect the flow of blood, and instead of traveling up towards the heart, the blood begins to accumulate in the legs. This pooling of blood in the lower areas weakens the veins and causes venous insufficiency, spider veins, or varicose veins.

    Spider veins are small, thin lines that appear as a spider web on the surface of the legs. In most cases, spider veins are nothing more than a harmless cosmetic issue, but they can turn complicated if left untreated or begin to swell and become painful.

    Varicose veins are large and appear twisted and bulging on the skin surface. Varicose veins could be a sign of an underlying condition such as venous insufficiency or vein disease. Untreated varicose veins increase the risk of blood clots or venous ulcers that can be life-threatening.

    Symptoms of vein diseases include:

    • Pain in legs
    • Constant dull ache
    • Difficulty in standing for long periods
    • Burning or itching sensation
    • Swelling in the legs or ankles
    • Heaviness in the legs
    • Restlessness in the lower extremities
    • Wounds that heal slowly or do not heal
    • Dry, cracked, or hard skin on legs that worsens with time

    Consult a doctor if your symptoms persist and begin to affect your life. Rather than addressing them for the time being, the experienced physician will get to the root of the problem to ensure your veins remain healthy and continue to function optimally for a long time.

    Do not ignore your vein health or any signs of vein diseases. Strong veins are crucial for a healthier circulatory system and along with a balanced mind and body, help you live a better quality of life. If you experience any unusual symptoms, visit Dr. Jonathan Arad at the Vein Care Center to have your veins properly checked and screened before it gets late. You will get the best advice on strengthening your veins and arteries to enhance circulation and ensure overall health.

    Dr. Jonathan Arad has either authored or reviewed and approved this content.