5 Tips for Hospitality Workers: How to Avoid Varicose Veins

Whether you’re a barista, waitress, flight attendant, or hotel receptionist, one of the things you have in common with other hospitality workers is spending long hours on your feet. Unfortunately, this results in a lot of strain on the leg veins, and could lead to varicose veins down the line. But while there isn’t much you can do to avoid standing on the job, there are a few other ways to minimise your risk.?

How do varicose veins develop?

Varicose veins form when the tiny valves inside the veins fail. As they’re responsible for stopping blood from flowing backwards, this malfunction results in blood pooling (aka refluxing) in the extremities. Most commonly, it’s the legs that are affected, as the veins there have to push blood up a long way against the pull of gravity.?

Over time, the pooling blood overwhelms the vein walls, pushing them outward and eventually turning them into bulging varicose veins. The valves themselves may fail for various reasons, like genetics, ageing, career, and lifestyle. While some of these factors are difficult to control, there are some steps you can take to strengthen your veins and minimise your risk.?

Learn more: Who's more likely to get varicose veins: the 7 risk factors?

How to avoid varicose veins as a hospitality worker

Elevate your legs

To help take the pressure off your veins, use gravity in their favour. Prop your feet up above heart level for a few minutes a day. You can try doing this while on break or when you’re relaxing at home.?

Wear compression socks

Compression socks are a great addition to any professional’s wardrobe. When you need to stand for long hours, they’ll help squeeze blood out of peripheral surface veins into the deep veins that carry it back to the heart. They’ll also activate your muscles, helping them help your veins pump your blood upward.?

Learn more: (8) Why Working Professionals Need Compression Socks | LinkedIn

Eat more vein-friendly foods

Eat plenty of omega-3 fatty acids, Vitamins C, D, and E, and flavonoids. These nutrients contain all the building blocks your veins need to stay strong and healthy. You can find them in:?

• Fish?
• Eggs?
• Fruits?
• Leafy greens?
• Nuts?
• Seeds

In most cases, you won’t have to make drastic changes to your diet. You also don’t have to spend much time cooking healthy meals for yourself. Salads, soups, and sandwiches are all good and tasty ways to include more of these foods in your diet. And fortunately, they’re not hard to make or find.?

Do a couple of hours of gentle exercise every week

Walking is the best thing you can do for your leg veins. But after a 10-hour shift on your feet, it’s probably the last thing you want to do. So, if you’re not up for a 30-minute stroll around the neighbourhood, you can instead try:?

• Yoga, which will help tone and stretch your leg muscles?
• At-home strengthening workouts. Lunges, squats, glute bridges, and calf raises are great for strengthening the legs and getting the blood pumping?
• Swimming. It may be a little cold for it now, but swim a few laps a few times a week in the summer (or in an indoor pool, if you have access to one).?

Check on your vein health

Keep an eye out for swelling, redness, fatigue, and aches - especially around your legs. And if you start feeling any of these symptoms or notice your veins growing larger and more twisted, seek specialist advice.?

At The Vein Institute, we specialise in treating varicose leg veins. Book your consultation with one of our doctors by calling 13 VEINS or filling out this form.