Dr. Donnica's Top Tips on Healthy Legs
Every woman wants glamorous looking legs
and nearly every women's magazine offers tips to get them. Women need to
focus more, however, on having healthy legs. Of course, the good news is
that healthy legs will also be stronger and better looking than their unhealthy
counterparts.
The most common leg health problems to avoid
are circulatory: varicose veins, poor circulation, and blood clots (either
superficial or deep vein thromboses). People with risk factors are at greater
risk for circulation problems, which are at the root cause of most leg problems.
But caring for your leg bones and joints is almost as important as caring
for your leg veins and muscles! Osteoporotic hip fractures are a major cause
of disability in women over age 65. Osteoarthritis is usually experienced
in the hands, but can affect the hips and knees as well. In addition, remember
that the feet are integrally important parts of the legs and that they have
health concerns of their own.
Here are the top twelve tips to developing
healthy legs.
- Exercise, exercise, exercise! Just as "location, location, location" is the cardinal rule in real
estate, "exercise, exercise, exercise" should be the mantra for healthy
legs. But this doesn't mean you have to become a gym rat or a triathlete:
20-30 minutes of brisk walking per day should be sufficient for most women.
Walking and other forms of aerobic exercise is great for your strength and
circulation; weight bearing exercise is essential to protect your bones.
- Remember to care for your bones. Weight bearing exercise is an important part of
this, but getting adequate dietary or supplemental calcium and vitamin D
is also critically important. Menopausal women--or women with other risk
factors--should be tested for osteoporosis and treated if necessary.
- Maintain a healthy weight. While weight bearing exercise is important, nothing
puts greater pressure on the feet, knees, hips, ankles and legs than carrying
around extra baggage.
- Avoid tight fitting or restrictive
clothing, especially around the waist, knees and groin. However, light support panty hose can often help
your circulation.
- Wear comfortable shoes. Wear supportive shoes and avoid regular usage of
high heels or shoes that are too tight.
- Avoid long periods of sitting or standing
still. Especially when traveling,
move your legs and feet around--or take walking
breaks-- if you have to stand or sit for extended periods. Even small movements
allow your calf muscles to assist the circulation in your legs. Regular
stretching can also be very helpful.
- Don't forget to care for the skin you're
in. Avoid sunburn. Also: moisturize
your legs regularly; very dry skin may contribute to varicose vein formation.
- Listen to your legs: if they're complaining,
take them to your doctor. Symptoms to beware of: leg or ankle
swelling; leg pain or tenderness; varicose veins; numbness or tingling down
the legs; leg cramping; and skin discoloration or ulceration.
- Avoid long, hot baths (instead, take
showers). Prolonged or excessive
heat can dilate blood vessels.
- Elevate the legs when possible. Not having to pump blood upwards
against gravity gives your circulation system a well-earned rest. For relatively
healthy people, this may mean remembering to elevate the legs from time
to time; for pregnant women or those who already have circulatory problems,
this may mean elevating the legs as often as possible and even sleeping
with pillows under the legs.
- Don't cross your legs. As mother always told you, this can constrict blood
flow.
- Don't smoke! There
are probably hundreds of reasons not to smoke, but as far as the legs are
concerned, smoking can increase the
risk of direct damage to the vein walls as well as increasing the risk of
high blood pressure and osteoporosis.
To see Dr. Donnica discuss healthy legs, click
here.
Created: 9/19/2005 - Donnica Moore, M.D.
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