Capillaries are small, branched blue or red veins that often become visible on the calves and ankles as we age. Over 50% of adults have capillary problems and more women are affected than men. Sometimes it is not possible to completely avoid its appearance, but there are remedies that can help reduce its visibility. Find out what causes capillaries to break and the habits that can prevent them from forming.
Part 1 of 3: Habits for the Prevention of the Appearance of Capillaries
Step 1. Avoid standing or sitting for too long
If you have to be on your feet all day for work, occasionally try to move around the office or take a walk during your lunch break.
Step 2. Improve circulation by changing posture
Since capillaries are caused by poor circulation it is important to avoid some positions that prevent circulation and use others that facilitate it.
- Avoid crossing your legs when sitting at home or at work. Crossing the legs for long extended periods stops blood flow from the heart to the legs and can cause weakening of the venous walls and rupture of the capillaries.
- Keep your feet in an elevated position with a stool when seated. Raise your feet about six to eight inches above the level of the heart, which will improve circulation and help regulate blood flow to the veins. In addition, you can reduce swelling in the ankles and calves, reducing the risk of varicose veins.
Step 3. Choose low heels
Avoid wearing high-heeled shoes, especially if your job requires sitting on your feet for long periods. High heels cause additional pressure on the legs and can restrict blood flow from the heart to the legs, limiting limited circulation and causing capillaries to appear.
Step 4. Put on compression stockings, they are available at most drugstores or lingerie stores
The socks stimulate blood vessels and improve circulation, making the legs less swollen and painful and preventing poor circulation that often causes capillaries to appear.
Step 5. Always use sunscreen
It is important to use sunscreen to protect the delicate skin on the face, but it can also be helpful in preventing capillaries from appearing on the legs, calves and ankles. Make sure you have adequate protection whenever you are exposed to the sun for an extended period.
Part 2 of 3: Changing Your Diet and Exercise Routine to Prevent Capillaries
Step 1. Maintain a healthy weight
Maintaining a healthy weight is important for healthy legs and feet. Follow a balanced diet and consult your doctor if you are having trouble achieving the appropriate weight for your height and build. This way you will reduce the load and stress that your legs and feet have to endure on a daily basis.
Step 2. Eat less salt and more fiber
Salt causes water retention and swelling thus increasing the pressure on the veins. Fiber helps reduce constipation, another form of pressure that can cause varicose veins to appear.
- Avoid pre-packaged foods like snacks and ready meals as they are often high in sodium.
- Eat plenty of fresh fruits, vegetables, whole grains, and lean meats. Reduce the use of salt when cooking at home.
Step 3. Exercise regularly
Daily exercise improves circulation even when you are not moving and helps maintain a healthy weight. Focus on exercises that keep your feet and legs moving.
- Do an exercise routine that includes cycling, running, or jogging.
- If these exercises are too demanding, take daily walks or swim.
- Weight lifting is also good for circulation. Start incorporating this type of exercise into your routine.
Part 3 of 3: Knowing the Causes of the Appearance of Capillaries
Step 1. The appearance of capillaries is a normal consequence of aging
The veins carry blood from the legs, arms and other parts of the body back to the heart. As the body ages, the valves in the veins weaken and blood builds up causing the veins to swell, which will become visible through the skin. The phenomenon is more serious for the veins in the legs and ankles that have to work against gravity to bring blood back to the heart.
- At least half of adults over 50 suffer from capillaries.
- The capillaries are often accompanied by the appearance of varicose veins.
Step 2. The appearance of capillaries is hereditary
About half of the people who suffer from it have relatives with the same problem. This means that prevention is very useful, but in some cases their occurrence is inevitable.
Step 3. Pregnancy can cause capillaries to appear
Since the veins of a pregnant woman are subjected to an increase in pressure, the capillaries can rise to the surface, especially on the legs and ankles.
- Capillaries caused by pregnancy usually fade away a few months after the baby is born.
- In subsequent pregnancies, the number of varices may increase.
Step 4. Having a sedentary lifestyle can cause capillaries to appear
Sitting for long periods of time is detrimental to circulation as it is difficult for the leg veins to carry blood to the heart. This extra effort causes the capillaries to appear.
Step 5. Obesity can cause capillaries to appear
The extra weight strains the veins which have to work harder to get blood to the heart.
Step 6. Sun exposure causes the capillaries on the face to break
Veins near the surface of the face can weaken and become more visible, especially on people with fair skin.