How to live longer: The easy morning routine that offsets potentially deadly complications

How the human body can develop varicose veins

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Bad vein health can lead to varicose veins. These unhealthy veins are extremely common conditions and can have terrible effects on self-esteem and health if left untreated. They’re caused by the development of weak vein walls and valves of the vein. Yet there is a simple morning routine you can do to strengthen your veins and keep them as healthy as possible.

Professor Mark Whiteley, a leading venous surgeon in the UK and founder of The Whiteley Clinic, suggests prioritising regular exercise first thing in the morning.

He doesn’t recommend anything intense. Simple walking will do, he explained.

Professor Whiteley said: “Regular exercise and staying active is very important to improve blood flow and circulation. The best exercise for leg veins is walking.

“This causes a coordinated pumping of the leg from foot to calf, the thigh, and then to the heart. Therefore, going for a short walk each morning is a great way to get your blood circulation working and improving your venous health.”

Standing or sitting around for long periods of time can cause the blood to pool around the veins in your feet and legs.

This bumps up the pressure in your veins, which is what can lead to a weakening of the tissue around the blood vessels..

Yoga is another “low-impact” activity in the morning that Whiteley recommends.

“Low-impact exercises such as yoga are also particularly good at improving circulation,” he said.

“Yoga would be a great activity to build into your morning routine as the bending, and stretching movements involved in the practice help to compress and decompress the blood vessels, which can help to boost circulation.’”

Another easy yet important activity to do in the morning is to drink water. Dehydration can cause problems in the blood, which makes it vitally important to drink water on these hot summer days.

Professor Whiteley said: “Because we sweat throughout the night when we’re asleep, it is helpful to drink a large glass of water first thing in the morning when you wake up, especially if you enjoy a cup of coffee or tea to get you going. The water or juice will help balance the dehydrating effect of the caffeine.”

Dehydration, Professor Whiteley added, changes the “composition” of our blood and causes it to become more concentrated.

Concentrated blood is thicker and less easily able to travel through blood vessels. How hydrated your body is can of course be measured by the colour of your urine.

The darker it is, the more water you need. “If it is dark yellow, you need more water. If it is colourless, you are drinking too much and will probably feel sweaty. Light straw coloured urine is optimal,” said Professor Whiteley.

The expert’s last piece of advice was to consume Vitamin C – a mineral readily available in oranges, strawberries, bell peppers, and tomatoes.

“Consistently including plenty of vitamin C-rich foods in your breakfast is a great way to boost your overall health as well as reduce your risk of venous disease,” said the venous expert.

Vitamin C can help prevent cell damage. It has antioxidant properties, meaning it can protect your vein cells from free radicals. This helps to keep them strong and elastic.

The mineral’s properties can also promote the production of collagen, which also helps strengthen blood vessels, explains Whiteley.

Complications from poor venous health are not just cosmetic, as is popularly believed.

Varicose veins can have serious implications if they are left untreated. People with varicose veins are more likely to develop thrombophlebitis – mini-clots in the veins.

If these spread to one of your lung’s veins, they can quickly become deadly.

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