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Varicose Veins: Causes and Tips to Improve Circulation

Varicose Veins: Causes and Tips to Improve Circulation

Published: 24 January, 2025 | 9'

It is becoming increasingly common to worry about our wellbeing to the same extent as our physical appearance, although there are occasions when both are linked. Our appearance reflects the state of our body, and visible signs can guide us in determining if something is not right. This is the case with varicose veins, a condition very common in women that occurs when superficial veins, usually located in the legs, become dilated.

With the help of Dr Jacinto Valverde Navas, an internist and communicator, we explore the causes of the appearance of varicose veins, as well as recommendations that may promote circulation.

What are varicose veins and why do they appear?

varicose veins

Varicose veins, also known as varicose veins, are dilated veins that appear under the skin, typically presenting as twisted and blue or greenish in colour. “They occur when they dilate and become longer and wider, often resulting in a bulging shape that protrudes from the surface of the skin,” explains the doctor.

These most commonly appear in the legs, but can also occur in other areas, although this is less common. They can develop in one or several veins and change in size or appearance over time. Dr Valverde confirms that “although they affect a large percentage of women, they can also appear in men.”

Types of varicose veins

Depending on their shape and size, they can be classified into three types:

  • Vascular spider veins

These are dilatations in small veins in the skin that are usually not visible to the naked eye, or they present with a slight bluish colour when dilated, which may produce a mild sensation of heaviness or tiredness in the legs, but do not cause more intense discomfort. These are typically classified as grade 1 varicose veins.

  • Reticular varicose veins

These occur when subcutaneous veins dilate, meaning they are located beneath the skin and are small in size. Classified as type 2 varicose veins, these do protrude slightly and may be associated with symptoms of tired legs.

  • Truncular varicose veins

Truncular varicose veins, or grade 3 varicose veins, are the thickest and deepest and originate in the saphenous veins, which are located in the legs and are responsible for returning deoxygenated blood to the heart. This type of varicose vein is the most visible and palpable on the skin, as well as causing high-intensity discomfort such as cramps, itching, or discolouration of the skin around the veins.

Causes and factors that favour the appearance of varicose veins

“The inadequate circulation is the main cause of varicose veins, which arise because the walls of the veins or the venous valves within them weaken or are affected by various factors,” explains Valverde. This causes blood to accumulate or to flow in the opposite direction to where it should in the veins, which is returning to the heart.

This inadequate circulation can result from various factors:

  • Family history.
  • Lifestyle or one's job, for example, being on your feet or sitting for long periods.
  • Being overweight or obese.
  • During pregnancy.
  • In advanced age: the walls of the veins often weaken, making enlargement easier due to the characteristic changes associated with age.

Symptoms and warning signs: How do I know if I have varicose veins?

Although it depends on the degree to which they manifest, varicose veins tend to be visible or palpable, especially on fairer skin, and often present with similar symptoms.

Early and late symptoms of varicose veins

Typically, vascular spider veins or low-grade varicose veins do not cause discomfort, presenting only as visible changes in the colour of the finer veins.

Discomfort usually occurs when higher grade varicose veins appear and often increases in intensity at the end of the day, especially after standing or sitting for extended periods, and may even cause night cramps. The most common symptoms of varicose veins are:

  • Bluish or greenish, bulging veins.
  • Change in colour of the skin surrounding the affected area.
  • Itching, stinging, and burning sensations.
  • High-intensity discomfort or a feeling of pressure.
  • Tingling.
  • Sensitivity.
  • Inadequate accumulation of fluids and a feeling of leg heaviness.

When is it advisable to consult a specialist?

“There are times when varicose veins can affect day-to-day activities and intensify symptoms when remaining in the same position for several hours,” explains the doctor. It is advisable to consult with a specialist about any significant changes or discomfort in the area to determine guidelines to prevent the existing varicose veins from worsening.

Keys to promote circulation in the legs

circulation in the legs

Although there is no evidence that this condition will not appear since its causes can be very diverse, measures can be implemented in daily life that reduce the likelihood, focused on promoting venous return in the legs.

Lifestyle changes that promote circulation

  • Engaging in sports several times a week. Walking, cycling, running or swimming are very beneficial exercises that support venous return.
  • Elevating the legs from time to time and even raising the feet of the bed a few centimetres can aid circulation while sleeping.
  • Wearing comfortable footwear, replacing high heels and completely flat soles.
  • Replacing tight clothing or girdles with looser garments.
  • Moving the legs frequently, without spending long periods in the same position, whether standing or seated.
  • Ending your shower with a splash of cold water on the legs.

Diet and ingredients that promote circulation

“Following a balanced diet and reducing saturated fat consumption will be the foundation for caring for our legs,” informs the doctor, who also indicates some aspects to consider when focusing our diet in this area:

  • Follow a diet high in fibre and whole grains, avoiding refined flours.
  • Control your weight.
  • Drink at least 1.5 litres of water per day.
  • Emphasise consuming vitamin C, as it not only contributes to the normal functioning of the immune system but also aids in the normal formation of collagen necessary for the normal functioning of blood vessels. Other vitamins like vitamin E, K, and D also have positive effects on circulatory wellbeing.
  • There are other ingredients and herbal extracts that support microcirculation, such as bilberry and those containing polyphenols in their composition like citrus fruits. These extracts and concentrates can be found in the form of dietary supplements, which can be used as an addition to the diet.

Complementary approaches that enhance vascular wellbeing

vascular wellbeing

The use of compression stockings is an effective method often recommended for tired legs. These stockings apply pressure to the area, promoting blood circulation in the veins and muscles of the legs involved.

Massages are also very beneficial in relieving tired legs, as they enhance microcirculation in the area, in addition to providing relaxation,” informs the doctor. Furthermore, he recommends performing them as follows: 

  1. It is important to perform them at night at the end of the day to promote relaxation of the legs.
  2. Always in an upward direction, from the feet to the thighs, to encourage blood return, and repeat this at least 10 times on each leg.
  3. Use vegetable oils based on beneficial ingredients for tired legs, such as Arnica Oil, with 100% natural essential oils that promote skin toning.

What to do if varicose veins have already appeared?

It is important to highlight that managing varicose veins should follow an appropriate approach, but it is beneficial to implement the measures described above, promoting skin microcirculation. Therefore, it's advisable to monitor our lifestyle and adopt measures that are conducive to enhancing blood circulation in the care of tired legs.

In cases where discomfort persists over time, it is advisable to consult a healthcare professional about the different options to address them, who may recommend a more specific approach to the area.

Options for managing varicose veins

A balanced diet and a healthy lifestyle are key to circulatory well-being. However, high-intensity discomfort caused by the appearance of varicose veins and their impact on mental well-being sometimes lead to more invasive approaches such as sclerotherapy, ligation, laser treatment, or phlebectomy, techniques previously recommended and consulted by a specialist.

Exercise and varicose veins: Can I play sports if I have varicose veins?

Physical exercise is essential for maintaining a healthy lifestyle and is especially recommended in cases of inadequate circulation and if varicose veins are already present, as it will help activate microcirculation. As we have seen, spending too much time sitting or standing will only intensify the associated discomfort.

Recommended exercises for circulation and vein care

Exercise and varicose veins

Aerobic exercises are the most recommended as they promote venous return, thereby preventing blood from pooling in the legs. Engaging in sports encourages pressure on the veins and their strengthening. 

Therefore, daily walking, cycling, yoga, jogging, swimming, and even aquagym will be the most recommended activities if you have varicose veins.

Precautions and exercises that should not be undertaken if you have varicose veins

Some sports are not advisable if varicose veins are already present, such as contact sports (football, rugby, boxing, etc.), as there is a high ongoing likelihood of sustaining impacts in the area. Also, those that require sudden changes of direction or sudden stops and jumps, such as tennis, basketball or padel, as well as static exercises that involve significant physical effort like weightlifting or powerlifting. It is advisable to consult a professional to determine what level of physical activity is appropriate in each case.

Varicose veins and self-esteem: How to cope with the emotional impact

Varicose veins also have an emotional implication due to their appearance, which can generate insecurity regarding physical appearance. Although their appearance may be concerning from an aesthetic standpoint, they often present mild discomfort or even be asymptomatic, except in the higher grades of trunk varicose veins.

Acceptance and management of the aesthetic aspect of varicose veins

In cases where mental blocks prevent us from showing our bodies in public and even looking at the affected area generates feelings of rejection, it is advisable to seek professional help to find the best acceptance strategies. 

Self-care is part of this acceptance, allowing time for necessary self-care each day while also participating in activities that we enjoy and that improve our mood. Practising meditation and relaxation techniques brings numerous benefits in coping with feelings of nervousness.

Frequently asked questions about varicose veins

In the face of any physical change or symptom resulting from varicose veins, it is common to have various questions. The most advisable action is to consult a healthcare professional and specialist, if necessary, for the measures and guidelines to consider in their care. 

Are varicose veins hereditary?

Although they can arise from multiple causes, genetic factors are one of them, but not the only one, as other factors such as lifestyle, sex, or weight also play a role.

Can varicose veins disappear on their own?

No, varicose veins do not disappear without appropriate treatment, but lifestyle changes can be adopted that favour conditions that lessen the likelihood of early appearance.

What could happen if I do not care for my varicose veins?

It is recommended to consult a specialist who can determine the cause and detect varicose veins early so that the most appropriate treatment can be chosen, helping to prevent intensification of discomfort and the appearance of skin conditions in the area affected.

If you want to know more about women's health....

  References


Content created in collaboration with Dr. Jacinto Valverde Navas. This article is informative and does not replace a consultation with a specialist.

Doctor Jacinto ValverdeAbout the specialist

Dr. Jacinto Valverde Navas

With more than 30 years of experience, Dr. Jacinto Valverde Navas is the head of the Internal Medicine department at Beata María Ana de Jesús Hospital in Madrid, where he provides comprehensive clinical and scientific patient care from an integral perspective.

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