Healthy Advice

A Leg Up On Varicose Veins

Patients ask us all the time if there is something they can do to prevent varicose veins from happening in the first place. The answer is yes and no. Because most varicose veins are a product of age and heredity, if you’re destined to get them, you probably will. BUT, you can significantly reduce the appearance and effects of those varicose veins by taking some simple, healthy lifestyle measures. These are our top recommendations for taking care of your legs, and in turn, your entire body.

* Elevate your legs when possible, keeping your feet positioned higher than heart level.

* Exercise daily. Walking, climbing stairs, cycling and swimming keep your calf muscles in motion to activate the calf muscle pump. This reduces pooling and pressure in the veins.

* Move your legs frequently. Flexing your ankles periodically will pump the blood out of your legs (simulating walking). During periods of prolonged sitting or standing, flex your ankles 10 times and repeat this every 10 minutes. Try to avoid sitting for extended periods throughout your day.

* Wear compression hose. These provide external graduated counter-pressure to aid in venous blood flow to the heart. They reduce pooling and pressure in the veins. They also may reduce the risk of forming a deep vein blood clot. Consider wearing them during long plane or car rides.

* Maintain your ideal body weight to reduce excess pressure on your legs.

* Avoid prolonged sitting and standing. On long car or plane trips activate your calf muscle pump by moving your feet up and down frequently as described above. You should also consider stopping for short walks every few hours.

* Avoid excessive heat on your legs, such as hot tubs and hot baths. Heat will tend to increase vein distention and lead to more pooling of blood.

* Don’t cross your legs when you are sitting. This aggravates circulation problems.

* Don’t wear constrictive clothing or shoes with high heels. Loose, comfortable clothing and flat shoes are the best option. If you must wear heels, wear compression stockings and try to stay off your feet as much as possible.

* Eat a healthy, high-fiber and low-sodium diet to prevent swelling and water retention.

On The Level About Uterine Fibroids

Like varicose veins, there isn’t much you can do to prevent uterine fibroids from happening. Scientists don’t know why they occur, but they do think there’s a link between fibroid development and your estrogen level. And, again, heredity plays a big role. But, rather than blaming all your troubles on your parents, there are a few things you can do to help reduce the occurrence of uterine fibroids.

* Avoid taking high-estrogen-content birth-control pills, because they have been shown to stimulate the rapid growth of fibroids. Especially if fibroids run in your family, consider switching to an IUD or diaphragm.

* Maintain a proper body weight. Fat cells carry estrogen, so that the more adipose tissue you carry, the more estrogen you produce.

* Eat a low-fat diet to decrease estrogen production.

* Exercise aerobically four to five times a week. Exercise helps regulate your hormone production, keeping them more in balance.

* Avoid eating large quantities of foods that are high in phytoestrogens, like yams and soy beans, because they contain high levels of naturally occurring unopposed estrogens.