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Feeling of tension e heaviness of the legs; swelling of the ankles and extremities, especially in the evening and in summer; itch; sensation of widespread aching in the legs; cramps nocturnal: are some of the symptoms venous insufficiency, a pathology that in Italy affects over 30% of women. A correct lifestyle, with a targeted diet to promote the venous return and adequate physical activity can help improve the disorder.
Varicose veins: what they are and why they appear
We can imagine the veins like “tubes” that carry the blood returning from the periphery of the body to the heart. Al correct venous return the venous valves, the rhythm of breathing, the contractions of the heart and the muscles of the legs in motion collaborate with the heart. But when the venous walls and valves become less elastic and weaker, venous insufficiency occurs: blood can flow backwards and accumulate in the veins, causing them to swell and enlarge (varicose).
In conditions of venous insufficiency and in the presence of varices (venous dilatations), the reduced functioning of the valves and the increase in pressure in the large superficial veins, in particular those called “saphenous”, Is transmitted as an increase in pressure in the small peripheral veins (but also capillaries), causing leakage of liquids, proteins and blood cells in the surrounding tissues located under the skin. This is how the first symptoms of venous insufficiency manifest themselves.
A female pathology
Women they are more likely to develop varicose veins than men. Research suggests this may be due to female hormones which would tend to relax the walls of the veins, making the valves less effective.
Other factors that can increase the likelihood that a person will develop varicose veins are older age, the overweight and obesity, jobs involving long periods of standing, pregnancy.
The diet against varicose veins and venous insufficiency
Feeding in a way healthy and lightavoiding excesses of all kinds, especially sugars and fats, can help keep the problem under control. “The diet for the health of the legs – explains the dr. Corrado Pierantoni, specialist in endocrinology and metabolic diseases and clinical nutritionist in Lanciano (Ch) – provides few fat, preferably of vegetable origin such as our good extra virgin olive oil. Attention also to the sodium, a mineral that draws water out of cells, bringing it between cell and cell. This is how edemas and that annoying sense of heaviness and swelling in the legs, which means that there is an excess of extra cellular fluids ”.
“Go ahead then – continues the expert – with foods rich in bioflavonoids, contained for example in blueberries, blackberries, currants and pomegranate, which increase the resistance of the capillaries and regulate their permeability. Also excellent C vitamin (broccoli, leafy cabbage, peppers, oranges, kiwis,
grapefruit, strawberries, carrots, pineapple, mango, papaya), which keeps veins and capillaries elastic. Apricots, pineapples, bananas, currants, cherries, parsley, spinach, broccoli, carrots are foods that contain good doses of potassium, mineral useful for eliminating excess fluids. Citrus fruits and buckwheat have the routine, which keeps the veins elastic “.
The proteins? Better the lean ones, suggests the nutritionist. “Yes to dried fruit and blue fish: both are an excellent source of Omega 3, which help improve the elasticity of cell membranes (including vascular ones) and have antithrombotic effects on the microcirculation. Meat, preferably lean, as well as i fresh cheeses, yogurt and milk. Rice and pasta, on the other hand, wholemeal, as well as legumes and cereals. Beware of sausages and ready-made foods: they contain a lot sodium and fat “.
An eye then goes to proper hydration: “The water – explains Dr. Pierantoni – is essential for proper circulation. To drink also in the form of infusions and herbal teas. And speaking of herbs, the sweet clover it is an ancient medicinal plant that contains coumarin and flavones, excellent substances to promote venous return “.
Green light to physical activity
When you move, the muscle pump is activated, which pushes blood from the peripheral veins towards the heart. It is therefore important counteract a sedentary lifestyle and avoid standing still or sitting for a long time both at work and during household occupations. Sports such as swimming, cycling, exercise bikes, which, without forcing excessive and prolonged efforts, harmoniously tone the leg muscles.
A problem that gets worse in the summer
“In the summer the problem gets worse”, Warns the doctor. “It is therefore advisable to avoid sunbathing, remaining motionless all day, perhaps with legs covered by a towel which further increases the body temperature. We can to expose without problems for shorter periods, often wetting the legs with fresh water. Great exercise, particularly suitable for the circulation of the legs, is walking barefoot on the sand or in the sea with water up to mid-thigh ”, concludes the expert.
MONDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: 1 cup of unsweetened green tea; 1 yogurt; 1 tablespoon of oat bran; 4 almonds
MORNING SNACK: 1 cup of strawberries
LUNCH: Endive salad; spatula fish rolls with peppers and mint cream; 1 slice of toasted wholemeal bread
AFTERNOON SNACK: 1 centrifuged melon and carrots
DINNER: Mixed salad; brown rice with fresh peas
TUESDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: 1 cup of unsweetened green tea; 1 glass of rice milk; 2 wholemeal rusks; 2 walnuts
MORNING SNACK: 1 pomegranate juice
LUNCH: Toasted wholemeal bread croutons with agretti sautéed in garlic, oil and chilli pepper and chickpea cream; red and green radicchio salad
AFTERNOON SNACK: 1 juice of pineapple and mango
DINNER: Rocket salad; wholemeal pasta with chard and cherry tomatoes
WEDNESDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: 1 cup of unsweetened green tea; 1 glass of milk; 1 tablespoon of whole wheat flakes; 6 hazelnuts
MORNING SNACK: 1 mixed fruit salad
LUNCH: Slice of grilled tuna; grilled peppers seasoned with oil, garlic and fresh mint; 1 slice of toasted wholemeal bread
AFTERNOON SNACK: 1 centrifuged celery, pear and carrots
DINNER: Mixed salad; spelled with cherry tomatoes, avocado and corn
THURSDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: 1 cup of unsweetened green tea; 1 soy yogurt; 2 rusks with a thin layer of orange marmalade; 1 tablespoon of pine nuts
MORNING SNACK: 1 orange juice
LUNCH: Mixed salad; steamed chicken legs with herbs; 1 slice of toasted wholemeal bread
AFTERNOON SNACK: 1 strawberry and banana juice
DINNER: Rocket and radicchio salad; gnocchi with tomato and basil
FRIDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: 1 cup of unsweetened green tea; 1 portion of cottage cheese; 2 rice cakes; 4 almonds
MORNING SNACK: 1 slice of watermelon
LUNCH: Spinach with lemon; 2 soft-boiled eggs; 1 slice of toasted wholemeal bread
AFTERNOON SNACK: 1 pomegranate juice
DINNER: Cappuccina salad; soup of cereals and legumes
SATURDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: 1 cup of unsweetened green tea; 1 yogurt; 1 tablespoon of oat bran; 1 tablespoon of mixed seeds
MORNING SNACK: 3 apricots
LUNCH: Buckwheat salad with rocket, tofu cubes and cherry tomatoes; courgettes in a pan with aromatic herbs
AFTERNOON SNACK: 1 cup of barley or unsweetened green tea; centrifuged fennel, celery and green apple
DINNER: Spinach and pine nut salad; turkey breast with blueberry sauce; 1 slice of toasted wholemeal bread
SUNDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: 1 cup of unsweetened green tea; 1 glass of vegetable milk; 2 rusks with a thin layer of orange marmalade; 2 walnuts
MORNING SNACK: 2 slices of pineapple
LUNCH: Mixed salad to taste; wholemeal tagliatelle with aubergine purée and almond flakes
AFTERNOON SNACK: 1 cup of barley or unsweetened green tea; 1 mixed juice of vegetables and fruit to taste
DINNER: Rocket and radicchio salad; baked fish with potatoes
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