Tips For Strong and Healthy Veins


We often take our body and all it does for us for granted. Only when something goes wrong do we wake up from our slumber and realise that we need to take care of our bodies consciously.

Take your veins, for example. They are a highly integral part of our body as they are responsible for carrying the deoxygenated blood from different body parts and organs back up to your heart.

In order to carry out this crucial task efficiently, we must have strong and healthy veins. But sometimes, due to a number of factors, these veins grow weak, and vein function falters. Obviously, this can’t be good for our body which is why we need to learn to take care of our vein health.

But before we learn HOW to keep our veins healthy, we first need to understand what causes the vein function to decline in the first place:

Top 5 Things Putting You at Risk of Developing Varicose Veins

1. Obesity
Extra weight means extra pressure on your veins. Your veins, especially those in your legs, can’t handle the extra pressure due to which they lose their strength over time causing vein disorders such as varicose veins.

2. Age
As we age, our vein function also weakens, causing venous insufficiency. But that doesn’t mean every older adult gets varicose veins; that’s a myth. It just means that as we age, we become more susceptible to venous disorders.

3. Genetic Predisposition
If your parents or grandparents have varicose veins, there is a high probability that you too will get it too. It’s in your genes. But that’s not set in stone. It’s true, your genes can make you more susceptible to varicose veins, but if you take care of your vein health from an early age, you can prevent it from happening to you.

4. Pregnancy
Pregnancy is one of the most common causes of the onset of varicose veins in women. Pregnancy increases the amount of blood in a woman’s body to support the growing baby. However, to account for the increase of blood, the woman’s healthy veins may enlarge. As her uterus grows, she will experience more pressure on her veins. And we have already established, our veins don’t do well under pressure.

5. Stationary lifestyle
If you spend hours sitting or standing, then you are putting yourself at risk of developing varicose veins and other venous and circulatory problems. When you sit or stand for hours, you are forcing your veins to work harder, without the support of the calf muscle pump that gets activated when we walk. This can result in poor blood circulation and blood getting accumulated in the lower legs, thus leading to Varicose veins.

How to keep your leg veins healthy?

Exercise Regularly to improve vein health

You can prevent almost any disorder by following a consistent exercise schedule. As long as your body is moving, your blood circulation will be normal, and your veins won’t have to overexert themselves.

Yoga, bicycling, and running are excellent exercises that boost your blood circulation. Even something as simple as walking can strengthen your veins.

Long story short: Exercise regularly to improve your vein health

Take care of Nutrition for Healthy VeinsEat fibre-rich food

In order to improve vein health, you need to understand nutrition for healthy veins.

Fibrous food improves blood circulation, cholesterol levels and most importantly, prevents plaque build-up and clotting.

Include the following foods in your diet for healthy veins:

  • Whole grains
  • Fruits and vegetables
  • Green vegetables
  • Oatmeal
  • Stay hydrated
  • Popcorn
  • Lentils
  • Brown Rice

Fibre-rich food is an integral part of nutrition for healthy veins.

fibre food for healthy veins

Include lots of Bioflavonoids in your daily diet

For healthy veins, consume bioflavonoid-rich food daily.

  • Broccoli
  • Kale
  • Watercress
  • Rutabaga
  • Hot peppers
  • Spinach
  • Red onions
  • Citrus fruits

Small dietary changes and strict adherence to nutrition for healthy veins can help improve vein health significantly.

Stay Hydrated

You must have heard it a million times, but it needs to be said: Drink lots of water

Water is great for your body for a number of reasons:

  • Increases energy levels
  • Improves skin
  • Aids in weight loss
  • Rids of headaches
  • Prevents cramps
  • Helps to strengthen the immune system

But most importantly, water is great for your vein health. When your body is dehydrated, your blood thickens, which prevents the veins from functioning smoothly. However, when your body is hydrated, the blood flows smoothly through the veins, minimizing their pressure.
Thus keeping the veins healthy and strong.

Consume vitamin supplements

Ideally, your diet should provide all the essential nutrients but as we grow old our bodies fail to process and absorb vitamins and other vital nutrients. Consuming vitamin supplements help prevent vitamin deficiencies and keeps your body and especially your veins healthy.

Avoid standing/ sitting for long periods

Staying in the same position for long periods, especially standing all day, puts a toll on your veins and can cause vein problems in the long run.
Take short breaks and move your legs a little to relieve the excess pressure on your veins. Every 30 minutes take a break from standing or sitting by moving your legs or going for a little walk. It’s an essential part of having healthy veins.

Use Compression stockings

Compression stockings are the best tools to help blood flow smoothly. They provide graduated pressure to your legs assisting the veins in pushing the blood up.
If you have to sit or stand for long periods of time due to your occupation then wearing compression stockings can help you in maintaining your vein health.
During pregnancy, the pressure on veins is inevitable as the baby grows but wearing compression stockings can be of great support to your veins preventing circulation problems and pain and swelling.

Avoid Smoking

Smoking is Bad, Period

It’s bad for your cardiovascular system and it’s detrimental to your vein health.
Smoking thickens the blood and causes plaque buildup, straining your arteries and your healthy veins.

Quit smoking and all your other body organs will be better for it.

Don’t Ignore the signs

One of the most important tips for taking care of your healthy veins is to pay attention to the changes in your veins. If you notice any swelling, cramps, or experience pain, temperature change in your veins: don’t ignore it. Get your veins checked immediately.


When you take care of things, they last.

Your vein health is in your hands. A couple of lifestyle changes can help you strengthen your veins and improve your vein health. Healthy veins mean no varicose veins or any other venous disorder.

Frequently Asked Questions

What foods are good for veins?

Fibre-rich foods, such as oats, apples, flaxseed, carrots, berries, and barley, are good for your vein health.

What is the best vitamin for veins?

Vitamins B6, B12, and Vitamin D are the best for healthy veins, especially if you have a family history of blood clots.

Does water help veins?

Yes, water helps veins. When you are properly hydrated your blood tends to be thinner which ensures smooth blood circulation which means less strain on the veins.
What to take to strengthen veins?

Fresh fruits and vegetables rich in vitamins K, C, and E, can improve the health of your vein walls and overall circulation. You can also wear compression stockings to keep your veins healthy naturally.


There are no comments yet.

Leave a comment