How to prevent varicose veins

We’re all familiar with varicose veins, the twisted, enlarged veins that often look red or purple and can be seen through the skin. Although treatments are available, ‘an ounce of prevention is worth a pound of cure,’ as the old saying goes. But what actually causes varicose veins, and what can we do to stop them from appearing in the first place?

What is the main cause of varicose veins?

The best way to stop varicose veins from forming is to keep your blood moving well by staying active, maintaining a healthy weight, and avoiding long periods of standing or sitting.

Varicose veins happen when the small one-way valves inside your veins stop working properly. These valves normally help push blood back up towards your heart. But when they become weak or damaged, blood can start to flow the wrong way and pool in the vein. This extra pressure makes the vein swell, twist, and show up under the skin, often on your legs.

You’re more likely to get varicose veins if they run in your family, or if you’re older, pregnant, or overweight. Jobs that involve lots of standing or sitting can also raise your risk.

While you can’t always prevent varicose veins completely, small daily habits can make a big difference. Moving regularly, elevating your legs when resting, and wearing compression stockings if recommended can all help support healthy blood flow and reduce your chances of developing them.

How do I stop varicose veins from forming?

The best way to stop varicose veins from forming is to support your circulation through small, healthy daily habits. These steps can help protect your vein health and reduce your risk:

• Keep moving: Daily physical activity, such as walking or swimming, keeps blood flowing in your legs and reduces pressure on your veins. Avoid sitting or standing still for too long.
• Choose low-impact exercise: If you’re at risk of varicose veins, go for gentle but consistent movement. High-impact workouts can add stress to already weakened veins.
• Watch your weight: Carrying excess weight increases pressure on the leg veins. Maintaining a healthy weight is one of the most effective ways to prevent varicose veins from developing.
• Elevate your legs when resting: Lifting your legs above heart level can improve blood flow and ease pressure in the lower legs.

"Prevention is often about the small things, regular movement, healthy habits, and staying aware of early symptoms. These can make a real difference to your vein health over time."
— Dr Andrew Ingles, Vascular Practitioner, UK Vein Clinic

‍

Daily habits to prevent varicose veins from forming

Simple daily habits like moving more, eating well, and elevating your legs can help keep your veins healthy and lower the risk of varicose veins forming. Here's what you need to know:

High-fibre, low-salt‍

Eating a diet rich in fibre helps prevent constipation, which can put pressure on your veins and lead to varicose veins over time. Fibre keeps your digestion healthy and reduces the strain on your lower body. At the same time, cutting back on salt helps stop your body from holding onto water, which can reduce swelling in your legs and aid in varicose vein prevention. Try to include more whole grains, fruits, vegetables, and legumes in your meals, and go easy on salty snacks and processed foods.

Stay hydrated‍

Drinking plenty of water supports healthy blood flow and keeps your circulation working properly. When you're well hydrated, your blood is thinner and flows more easily through your veins. This reduces the pressure inside your veins and helps prevent damage to the vein walls. Aim to drink 6–8 glasses of water each day, more if you're active or it's a hot day.

Exercise‍

Regular movement is one of the most important ways to prevent varicose veins. It keeps your leg muscles active, which helps pump blood back up to your heart. Low-impact exercises like walking, swimming, or cycling are especially good because they improve circulation without putting too much pressure on your legs. Even small changes, like taking the stairs or stretching during the day, can help.

Watch your weight‍

Carrying extra weight increases the pressure on the veins in your legs, which can lead to valve damage and varicose veins. By keeping to a healthy weight, you reduce the strain on your veins and support your overall vascular health. Eating well and staying active are the best ways to manage your weight and protect your veins at the same time.

Elevate your legs‍

Giving your legs a rest by raising them above the level of your heart can help reduce swelling and ease the pressure in your veins. This simple habit encourages blood to flow back towards your heart and can be especially helpful after a long day of standing or sitting. Try propping your legs up on a cushion or footrest for 15–20 minutes a few times a day.

Change positions

Sitting or standing in the same position for too long can make it harder for blood to flow properly through your legs. This increases the pressure in your veins and can lead to varicose veins over time. Try to change positions regularly throughout the day, if you sit a lot, stand up and stretch every 30 minutes; if you're on your feet for long periods, take breaks to sit down and elevate your legs. Keeping your blood moving is key to preventing vein problems.

What to wear (and what to avoid) to prevent varicose veins

The clothes and shoes you wear each day can have a big impact on your vein health. Certain items may restrict blood flow or increase pressure in your legs, while others can help support healthy circulation and reduce your risk of developing varicose veins.

Avoid tight wristbands, skinny jeans, and restrictive socks

Clothing that’s too tight around your waist, thighs, or lower legs can restrict blood flow and put added pressure on your veins. This includes tight waistbands, skinny jeans, and socks with a tight elastic band at the top. Instead, choose looser-fitting clothes that allow your blood to move more freely, especially if you're sitting or standing for long periods during the day.

Avoid high heels

Wearing high heels regularly can reduce the natural pumping action of your calf muscles, which play a key role in moving blood back up towards your heart. Flat or low-heeled shoes encourage better movement in your legs and improve circulation, which is important for preventing varicose veins. If you wear heels, try to alternate with more supportive footwear during the week.

Wear compression stockings

Compression stockings are specially designed to gently squeeze your legs and improve blood flow. They can help prevent blood from pooling in the veins and reduce swelling, making them a useful tool for preventing varicose veins or managing early symptoms.

If you notice aching, swelling, or visible veins that don’t go away, it’s a good idea to see a doctor for advice and proper assessment.

What to eat (and avoid) to support healthy veins

What you eat can have a real impact on your vein health. A well-balanced diet supports good circulation, reduces pressure in your veins, and can help prevent varicose veins from forming or getting worse. Here are some helpful tips on the best (and worst) foods for your veins.

Best foods for vein health

To support healthy veins, focus on eating:

• High-fibre foods like oats, whole grains, fruits, and vegetables. These help prevent constipation, which can increase pressure in your leg veins.
• Foods rich in antioxidants such as berries, spinach, and citrus fruits. These help protect your vein walls from damage.
• Hydrating foods like cucumbers, watermelon, and leafy greens. These contain water and support blood flow.
• Lean protein and healthy fats such as fish, nuts, and olive oil, which support overall circulation and heart health.

Eating a variety of colourful, natural foods gives your body the nutrients it needs to keep your blood vessels strong and flexible.

Foods to limit or avoid

Some foods can make symptoms of varicose veins worse by causing fluid retention or poor circulation. These include:

• Salty foods, which can cause your body to retain water and increase swelling.
• Highly processed foods, which are often low in fibre and high in additives.
• Sugary snacks and drinks, which can contribute to weight gain and inflammation.
• Excess alcohol, which can weaken blood vessels and affect your circulation.

By limiting these items, you help reduce pressure in your veins and support a healthier vascular system.

Is Vitamin D good for varicose veins?

Vitamin D plays a role in supporting overall blood vessel health and reducing inflammation, which may help lower the risk of vein problems. While it’s not a cure or treatment for varicose veins, getting enough vitamin D, from sunlight, food like oily fish and eggs, or supplements, can support your circulation and general well-being. If you’re unsure whether you’re getting enough, ask your doctor about checking your levels.

Can supplements prevent varicose veins?

Some people turn to supplements to support their vein health, but it’s important to know they aren’t a cure or a replacement for healthy lifestyle habits. While certain vitamins and herbal remedies may help with circulation or inflammation, always speak to a healthcare professional before starting any supplement.

Vitamin C, E, D

These vitamins play supportive roles in vascular health. Vitamin C helps maintain strong blood vessel walls, Vitamin E supports circulation, and Vitamin D may reduce inflammation. However, they work best as part of a balanced diet, not on their own.

Horse chestnut extract

Often used to relieve leg swelling and discomfort linked to varicose veins, horse chestnut extract may be helpful short-term, but it's not suitable for everyone and can interact with other medicines.

Gotu kola, flavonoids

Plant-based compounds like flavonoids and gotu kola are thought to strengthen veins and reduce swelling. Research is still limited, so it’s best to use them with caution.

Always consult your doctor before taking supplements, especially if you’re pregnant or have other health conditions.

Varicose vein treatment options

If you already have varicose veins, or develop them in the future, there are safe and effective treatments available to remove or reduce them. Many people find relief through modern, minimally invasive procedures that require little to no downtime. The best treatment depends on the size, location, and severity of your veins, and a specialist can help guide you through the options.

Sclerotherapy

This treatment involves injecting a special foam solution directly into the varicose vein, causing it to close and eventually fade. It’s often used for smaller veins or as a follow-up to other treatments.

Radiofrequency Ablation

A common and highly effective option, radiofrequency ablation (RFA) uses heat to seal off faulty veins. A thin tube is inserted into the vein, and gentle heat is applied from the inside. Blood is then naturally rerouted to healthier veins.

Surgery

Also known as vein stripping, this is a more traditional method where damaged veins are physically removed through small cuts. It’s now used less often, as modern treatments like RFA are less invasive, with quicker recovery times.