Working from home has many benefits, but also you can also find yourself being more sedentary and having a hard time staying fit. It is still important to take care of yourself and practice self-care to prevent the negative health consequences of sitting too long.
Here is some advice to keep you healthy during this challenging time:
Have a schedule. Many people find that they are working more hours without even realizing that they haven’t taken a break to eat a healthy meal or to stretch.
Sitting or standing for long periods can cause blood to pool in the leg veins because our calf muscles act as a pump to move the blood through the veins.
When the calf muscle pump isn’t working properly, the blood flow in the legs and feet is impaired, and this can lead to vein disease like vein reflux which manifests as varicose veins as well as a deeper venous disease like chronic venous insufficiency and deep vein thrombosis, or DVT.
That is why scheduling regular breaks to have the time to eat a healthy meal and exercise as part of your day will help you stay fit and promote healthy veins.
The calf muscle pump works best when it’s being exercised, just getting up and adding regular walking to your day can help you to maintain healthy veins and avoid varicose vein formation in the legs.
Another option is a standing desk. While it won’t replace going for a run, standing as you work will burn more calories than sitting. It’s also better for your posture, your veins, and joint health.
An alternative is leg elevation. you can place a chair in front of you and elevate your legs at intermittent periods of time while sitting at your desk.
During a break, elevating your legs up against a wall will support your circulation through gravity and also improve any back discomfort.
In terms of nutrition, make sure to always have healthy and nutritious meals. In regards to vein health, including a variety of colorful fruits and vegetables that contain bioflavonoids. Bioflavonoids are a class of powerful phytochemicals that are known for their anti-inflammatory properties and are believed to help prevent vein disease.
There are a number of studies that show that Rustin, a type of bioflavonoid, can decrease swelling and pain from venous insufficiency. This is found in asparagus, fruits, fruit rinds from citrus fruits, and buckwheat.
Other bioflavonoids can be found in grapeseed, pine bark as well as Broccoli, kale, watercress, rutabaga, hot peppers, spinach, and red onions. Nearly all fruits and vegetables contain bioflavonoids, as well as chocolate, tea, and some dried beans and seeds that make a great snack.
We are living through exceptional and stressful times that present many unique challenges for us. An exercise routine will also help you to manage stress and anxiety by increasing endorphins and other neurochemicals, resulting in a feeling of well-being. Eating a healthy diet and regular exercise are key to venous health and should be incorporated into your new daily routine.