Chronic venous insufficiency causes poor blood circulation in legs. It is a condition that affects about 30% of adults over the age of 50.. It is not serious in the first instance, but it can cause a lot of discomfort.
To improve circulation in your legs and reduce or eliminate this problem, here are some tips that will help you improve your quality of life. These are simple habits that can be done every day and bring relief to your legs.
12 tips to improve leg circulation
There are several factors that trigger poor circulation in the legs. Eating habits, lack of exercise, age or genetics are some of the causes that favor are some of the causes that favor the development of chronic venous insufficiency.
In addition to pain and discomfort, there is the appearance of varicose veins, ranging from small “spider veins” to major varicose veins that can endanger health. That’s why it’s important to do activities that improve circulation in your legs. We give you 12 tips to achieve it.
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1. Do not remain sitting or standing for too long.
One of the most effective ways to improve circulation in the legs is to change position periodically. Sometimes this is difficult, because the work routine or our daily activities prevent us from moving enough to avoid damaging the legs.
However, sitting or standing for long periods of time without changing position causes the circulation in the legs not to flow properly, resulting in pain and other discomfort. For this reason, you should take time to move your legs periodically throughout the day.
2. Compression stockings
Compression stockings are excellent for promoting circulation in the legs. They are a special type of stocking, which are easy to obtain. They are put on in the same way as traditional stockings and will help to improve circulation by compressing the legs. help to improve circulation by compressing the circulatory vessels of our extremities..
There are several types and levels of compression. We must choose the right one and get used to wearing them regularly to improve their effects. Even at the first appearance of varicose veins, it is recommended to use them to stop their progress.
3. Lift the legs
Raising the legs several times a day will help improve circulation in the legs. Whenever possible, it is a good idea to pause, lie on your back and raise your legs in a comfortable position.
When we remain standing or sitting for too long, the circulation of the legs begins to be deficient.. Raising them above the heart for a few minutes is enough to momentarily improve the blood circulation in the legs.
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A leg massage at the end of the day is excellent to soothe the legs. There are special cold gels to improve circulation in the legs.. These are excellent products that will also help relieve discomfort and help you rest better.
Apply the gel on the legs and spread it with your hands, applying gentle pressure from the feet to the knees, first one leg and then the other. This movement helps to reactivate the circulation cycle of the legs.
5. Keep away from the heat
Although it is sometimes impossible, you should try not to stay in hot environments. Heat causes the veins to dilate more easily. This in turn worsens circulation and ends up with discomfort in the legs.
Whenever possible, you should stay in cool places. However, it is even more important to keep the legs away from heat sources such as campfires, couch tables, saunas, or even restrict or eliminate the use of hot waxes. or even restrict or eliminate the use of hot waxes.
Staying hydrated is essential to improve overall circulation. Care should be taken to drink enough water throughout the day. A minimum of 1.5 liters per day is recommended.spread out in short drinks throughout the day and not in one single drink.
As part of hydration, it is recommended to apply a moisturizing cream on the legs. That is to say that hydration should be inside and out. These creams are excellent for activating blood circulation.
7. Comfortable shoes
Shoes should be comfortable to promote circulation in the legs. On many occasions, footwear can be the culprit of poor circulation.It is therefore important to pay attention and not to overlook it.
Depending on the degree of venous insufficiency, we must take care of the height of the heel. Preferably we should opt for low shoes, but if this is not possible, choose a low and comfortable heel. In addition, the shoe should be wide, because inadequate pressure on the foot also impairs the circulation of the legs.
8. Physical activity
Physical activity helps to improve circulation in the legs. If the problem is not so serious, almost any type of exercise is recommended and will help to improve circulation. But if there is a major problem, the doctor should indicate the appropriate routine.
The most common exercises recommended are swimming, walking and even dancing. There are also specific exercises for venous insufficiency that significantly reduce discomfort.
9. Low salt diet
A balanced diet will help reduce the discomfort caused by poor circulation. A balanced consumption of fruits, vegetables, proteins and in general of all the food groups in their adequate proportion will help the circulation in the legs to improve.
In addition to this, it is very important to take care that the diet is very low in sodium.. That is to say that it is necessary to make sure that food does not contain too much salt. This contributes to not retaining liquids and in this way there is a relief in the circulation of legs.
10. A good bath
Nothing like a bath at the end of the day to relax the body and legs. Undoubtedly this manages to relax and lessen the discomfort of poor circulation in the legs, after a day of sitting or standing, the water has a relaxing effect.
To improve this effect, it is recommended that the bath be taken with warm water, ideally not too warm.It is best if it is not too hot, as it should be remembered that heat is detrimental to the good circulation of the limbs. At the end of the bath it is recommended to let out cold water, which will greatly help to improve circulation in addition to relieving stress.
11. Proper posture
Maintaining correct posture, especially when sitting, will help circulation. Sometimes it is difficult not to remain seated all day long, especially if the workday demands it.But if we maintain proper posture, this can be improved.
The first thing to avoid is crossing your legs, as it worsens circulation. Whenever possible, use a footrest, or get up at least every half hour to walk a little or do light exercises to improve the circulation of the legs.
12. Zero alcohol or tobacco
Excessive alcohol and smoking definitely affect blood circulation.. In itself it is not at all advisable to smoke, but when this type of circulatory affections are present, much less. The first things to consider giving up in order to benefit our health are tobacco.
Alcohol can be consumed in moderation; however, it is necessary to consult with the doctor about which drinks can be allowed and in what quantities. It is best to consider a healthy life free of drugs such as these, to avoid complications of chronic venous insufficiency.