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- It's so easy to strengthen your veins
- The 12-week program against venous disease
- The best exercises: strong veins and tight legs
It's so easy to strengthen your veins
Exercise, nutrition, wellness - with simple tips you gently strengthen your veins inside and out. Thus, a venous disease no longer has a chance for you.
Swollen, aching legs in heat or after a long time standing - often a venous disease is behind it. Of these, about 90 percent of women are more or less affected. Main risks are connective tissue weakness and obesity. Over time, this causes the venous valves to leak - blood leaks in the legs. The vessels dilate and can be seen as varicose veins. But weak veins are not fate. Studies show: Special training for the calf muscles, water applications and clever diet prevent a venous disease.
Medicinal effects: Strong calves support the venous valves. Cold stimuli, for example, by treading water, strengthen the connective tissue surrounding the leg veins. The veins themselves are firmer. Experts have developed a new program for strong veins. It's ideal if you do it for twelve weeks. The structure is simple: the best measures for morning, noon and evening.
The 12-week program against venous disease
IN THE MORNING
Morning exercise for the veins Stay on your back after waking up. Start cycling in the air. Ten times forward, ten times backwards. Important: Start every day with some foot exercises. This activates the so-called muscle pump in the leg - so the venous valves are supported, and the return of blood to the heart improves.
Or you can start the day with rope skipping or simply with easy on-the-spot hopping. This improves the blood circulation and relieves the vessels in the legs.
Experts also recommend this exercise: lie on your back with your arms resting next to your body. The left leg is erected, the right straight upright. Breathe deep into the abdomen and draw a circle in the air with the stretched leg in a clockwise direction. Exhale on half of the circle. Rotate each leg five times in and five times counterclockwise. Change exercises during the 12-week program. More effective gymnastics ideas can be seen on the right side.
Nutrients The best start to the day is a vein-fit drink made of fruits and vegetables that have a high water content. These include watermelon, grapefruit, papaya, kiwi, tomato and cucumber. This supports the moisture content of the skin. Because that is often very low in a venous disease.
So-called organic flavonoids from the extract of the red vine leaves (eg in "Antistax extra vein tablets", over-the-counter, pharmacy) strengthen the permeable vessel walls, thus improving the blood circulation.
MIDDAY
Training Try to climb at least 50 steps per day. This strengthens the calf muscles. The stronger they are, the more effectively they press wave-like in the movement sequence from bottom to top on the leg veins. This internal massage supports the venous valves during the return of the oxygen-poor blood to the heart and relieves the connective tissue in the legs. Venous physicians (phlebologists) also recommend walking, walking, walking, in flat shoes. Part of the 12-week program: at least 15 minutes of walking a day, eg. B. during the lunch break.
Eating At least three times a week make a smoothie day, then in the morning and in the afternoon a large glass (about 250 ml) drink. Important: puree fresh fruits and vegetables without added sugar with a little water or juice. Incidentally, you should largely refrain from salt - both promote the storage of fat and water in the tissue.
Also, take one to two pineapple, asparagus or sauerkraut days. The plant substances contained have a dehydrating effect and stimulate the metabolism. This prevents heavy legs. At the same time, this helps with healthy weight loss.
During the Day Always remember the 3L-3S rule: walk and lie instead of standing and sitting. Apart from going for a walk during the lunch break, at least 15 minutes of activity should be added. Part of the program is cycling. If you do not have a bike, you should go back and forth at least every hour for at least five minutes at work.
IN THE EVENING
Massage After work, rest for a while. This includes: putting your legs up. Stretch z. B. on the sofa and put a thick pillow under the calves. After about ten minutes, massage the legs with gentle pressure. Start with the right foot. Swipe with your palms over the ankle, the lower legs and knees up to the thighs. Then do it on the left leg as well.
Replace the massage every other evening with the "Venenwippe": Stand upright. Lift your toes so you are on your heels. Slowly roll over the ball on tiptoe and back on your heels. 20 passes.
Kneipp treading in the bathtub strengthens the leg veins. Due to the alternating temperature stimuli in the water and in the air, the vessels narrow and widen alternately, which improves their elasticity. In addition, in about 15 degrees cold, knee-high water in the stork passage for three minutes on the spot. If you only have a shower, you get the same effect with cold castings - from the foot up to the groin and buttocks, first the right leg, then the left, at least ten seconds each.
If possible, go swimming twice a week at the end of the day. In this gentle sport, the legs are not burdened by the body weight, at the same time the water pressure acts like a natural compression stocking. Tip: If the weather permits, walk barefoot over a meadow, try picking single flowers with your toes.
The best exercises: strong veins and tight legs
Tear newspaper
Sit down and put an old magazine on the floor and grab it with your toes. Now tear leaf by leaf into pieces as small as possible. For about a minute.
Ball Massage
Put on the floor and take a small hard rubber ball between the soles of your feet. Roll back and forth for a minute with a little pressure, without falling.
Writing Exercise
Sit down, clamp a pin between the big and second toe and write on it. Tip: fix the paper with the other foot. Practice for about three minutes.
Lift towel
Put a towel on the floor. Put one foot on the terry and then try to grab and lift it with your toes. Repeat the exercise for about 30 seconds per leg. Tip: If this is too difficult, you can do the gymnastics while sitting. More at: www.antistax.de.
