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How can I prevent or reduce varicose veins?

woman lying in bed

Varicose veins are those swollen and enlarged veins that usually appear on the legs and feet. Around 70% of women experience them at some point in their lives, especially during pregnancy. But don’t worry, it’s completely normal.

It turns out that the growth of your baby and the pressure exerted by your uterus on the inferior vena cava and the veins in your legs can be the main culprits of those varicose veins. Additionally, there are certain activities that can promote their appearance, such as being in the same position for long periods of time, whether sitting or standing.

But here come the good news! Exercise can make a big difference when it comes to preventing and reducing varicose veins. How? Well, exercise improves blood circulation, which is key. So, a great idea is to do short routines of 5 minutes a couple times a day. You don’t need a lot of time to take care of your legs!


Here are some general tips that can help you prevent or diminish varicose veins during pregnancy.

  • Elevate your legs after sitting for a while or before going to bed. A little break for your legs is always welcome.
  • Try to maintain a healthy weight. Excess weight gain can increase pressure on your veins, so a balanced diet and regular exercise can work wonders.
  • Harness the power of water. Taking daily baths with cold water or alternating between cold and hot can improve blood circulation in your legs.
  • Wear lightweight clothing on your legs and waist. This will help improve blood circulation and prevent excessive pressure on your veins.
  • Avoid direct sun exposure, as heat can worsen varicose veins. Don’t forget to apply sunscreen if you’re planning on going outdoors.
  • Walk every day for at least 15 or 20 minutes. Not only is it a low-impact exercise, but it also stimulates circulation in your legs. A daily stroll is always beneficial!
  • Consider using special support stockings for varicose veins. These stockings are designed to improve circulation and alleviate discomfort. They are a great ally!

Remember that although varicose veins can be visually bothersome, they generally do not pose a danger. However, if you notice a thick, red, or tender vein, it’s important to consult your doctor. It’s better to be safe and receive the appropriate advice.

We hope you find these tips helpful and that you can enjoy a peaceful pregnancy! Take good care of yourself and don’t hesitate to ask your healthcare provider if you have any questions or concerns.

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