Get a leg up: better circulation is no mean feat - wellness

If you're middle-aged, you've probably started to notice those nagging varicose veins in your legs. But what are they, and how do you get rid of them?

Varicose veins are actually a mild form of chronic venous insufficiency (CVI). When the veins' walls weaken or their valves lose their efficiency--as happens in CVI--the veins become "varicose," or distended. The veins in the legs are the most prone to CVI because they have to fight against gravity to return blood to the heart, and so have a tougher job than veins in the upper parts of the body.

While varicose veins are an all-too-common problem, decreased blood flow in the legs can lead to a more serious issue--advanced CVI. This disorder can cause a variety of skin changes, including thinning, dryness, friability (skin is easily broken), discoloration, and ulceration. In severe cases, either sclerotherapy--the injection of a solution that causes the vein to close off--or surgical removal of the vein is required.

vanishing varicose

The good news is that there are numerous strategies you can use to improve circulation and even reverse some of the effects of CVI. Maintaining a normal weight and avoiding prolonged standing, for instance, can help prevent varicose veins. Regular exercise such as walking or swimming also improves circulation. For symptom flare-ups, lie down or sit with your legs elevated above the level of your chest for a few minutes periodically throughout the day. Support hose or specialized compression stockings also help reduce leg swelling, fatigue and discomfort.

Mary Bove, ND, a naturopathic family physician, medical herbalist, author and lecturer in Brattleboro, Vermont, uses several natural methods to help people suffering from both mild and advanced forms of CVI. Working in conjunction with her patients' medical doctors, Bove uses an integrative approach that combines diet, herbal medicine, nutritional supplements and hydrotherapy. Her patients have improved far beyond the expectations of their medical specialists, and their need for surgeries has been markedly reduced.

According to Bove, a high-bioflavonoid diet is key to providing the nutritional building blocks needed to strengthen veins. "Bio-flavonoids improve vascular tone and elasticity, promote wound healing and reduce swelling," she says. Bove recommends eating plenty of berries--including blueberries and raspberries--as a quick and easy way to boost your bioflavonoid intake.

There's plenty of research to support Bove's view. In a 1999 review published in the Journal of Vascular Research, Jan R. Struckman, MD, reported that bioflavonoid supplementation was consistently found to improve the elasticity Of veins, accelerate the healing of leg ulcers and reduce swelling in people with CVI.

supplement circulation

Beyond bioflavonoids, Bove recommends adding walnuts, fresh fish and 1 to 3 teaspoons of flax oil daily to your diet. "This helps provide ample protein and omega-3 oils, which have anti-inflammatory effects," she says. In addition to a good multivitamin/mineral supplement, Bove suggests the following natural substances for comprehensive support for her patients with CVI:

* Vitamin C with bioflavonoids (quercetin, rutin, hesperidin, or citrus bioflavonoids): 500-1,500 milligrams (mg) vitamin C daily, depending on the severity of the condition.

* Magnesium (if you also take calcium): Balance your calcium intake with an equal amount of magnesium. If you're taking 1,000 mg of calcium per day, be sure you also take 1,000 mg of magnesium.

* Blueberry fruit solid extract: teaspoon three times daily.

* Ginkgo leaf standardized extract (Ginkgo biloba) (24 percent ginkgo flavone glycosides): 40 mg three times daily.

* Horse chestnut cream (Aesculus hippocastanum): Apply to skin over affected areas in the evening, just before bedtime.

* Hydrotherapy: To improve circulation, alternate hot and cold moist applications or soaks to affected areas two times a day. Follow each session with a topical application of witch hazel extract (see below).

Hot or cold applications come in a variety of forms, including packs sold in pharmacies, towels soaked in water, foot baths, tubs or a combination of methods. For example, you can slip into the tub for the hot portion of your hydrotherapy, and use a foot bath or towel soaked in cold water for the cold portion.

Hot applications should be at least 50 degrees warmer than the cold ones, but you can gauge the temperature simply by what you can comfortably tolerate. Hot applications are typically 98 to 102 degrees Fahrenheit, while cold ones range from 55 to 65 degrees. Make sure you're sitting or lying down during sessions. Apply heat first, or get in the bath tub, for 3 minutes followed by a cold application for 1 minute. Repeat this cycle two more times.

* Witch hazel extract: Soak a washcloth in the extract, and apply to skin over affected areas. Rest with legs elevated for 10 minutes. Apply this treatment twice daily.

While you should consult with your health care practitioner before starting any new regimen--especially if you have a more serious condition--a combination of these natural remedies can improve your circulation, help heal your varicose veins and get you back into the flow of your everyday life.

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