Stress is the silent killer which can affect the cardiovascular health of all adults. It is estimated three our of four adults in the United States say they have experienced high levels of stress and, in fact, also that their stress has gotten worse over the last year.

Anxiety and tension can wreak havoc inside your mind and body. If left untreated, stress can quickly transform a healthy and hearty person into someone suffering from mental, physical, and emotional health problems. One of these crucial physical issues can manifest itself in the form of varicose veins.

Although stress does not cause varicose veins per se, but it promotes habits that will worsen your vein symptoms. That, among many other reasons, is crucial to keep your stress under control.

At Vascular Care Specialists of Los Angeles, Dr. Mathew Cheung and Dr. Peter Lin discuss how stress can lead to varicose veins in your body. In this article, you will learn the connection between stress and varicose veins. More importantly, you will learn ways to manage your stress which will reduce the risk of varicose veins.

One of the stress hormones that we all carry in our bodies is called cortisol. The purpose of this hormone is to increase your blood sugar levels to help you have more energy to deal with stressful situations.

Though cortisol can be helpful when it comes to smaller, short-term stress issues, such as getting you through a big work presentation, it is really bad when your life is so stressful on a regular basis that your cortisol levels do not have a chance to drop. When cortisol is on duty, it signals to your body that your energy levels have been depleted and you need to refuel with food.

In the short term, this is no problem — you do need to replace the energy you’ve burned. However, if your stress is ongoing, your cortisol levels stay high, and your body constantly tells you that it needs food. This is what causes weight gain. And being overweight is one of the leading factors causing varicose veins.

It’s no secret that stress raises your blood pressure. But how does this affect your veins? As your blood pressure increases, so does the tension on the walls and valves of your veins. If you have sudden onset stress or prolonged stress, this can take a toll on your veins, even preventing them from pumping blood properly. Just like your veins can be affected by weight gain, high blood pressure can lead to gnarled, engorged veins. And not only can these puffy varicose veins be unsightly, but they can also be painful. They can lead to ulcers and restless legs, and be indicative of serious health issues. Inactivity, long periods of standing, excess weight, and stress can all contribute to these circulation issues.

One of the biggest problems you will face with stress and vein health is circulation. Stress causes your blood pressure to rise, thus increasing the pressure on your veins. And, if your stress is not short-term but rather ongoing, then you are not giving your veins a chance to alleviate that stress.

The pressure only continues to build the more stress that you have. You find your veins struggling more and more to pump the blood back up to your heart properly, and this will show itself in the form of pooling blood, a.k.a. varicose veins.

As the obstruction of blood flow continues, your legs become increasingly swollen, leaving you to endure a great deal of pain and some nasty-looking veins.

Stress affects vein health indirectly by creating and contributing to other problems throughout the body. For instance, a side effect of stress is weight gain. “Stress eating” can be an unhealthy coping mechanism for dealing with emotional tension. This is caused by the excess production of cortisol, a stress hormone. While some levels of this hormone are natural, cortisol initiates the metabolism of fat and carbohydrates to maintain healthy blood sugar and insulin levels. The more the weight on the legs, the more blood can pool in the vessels, causing swollen, twisted, and visible varicose veins to form in the legs. Varicose veins can become painful, achy, and swollen and can lead to venous disease and deep vein thrombosis (DVT).

Making even small changes to your daily nutrition can make a big difference to improve your body fat and blood pressure. Incorporating exercise and stress management can help you to not only achieve a healthy body weight but also take better care of your veins.

The pressure that extra weight puts on your veins is problematic. The damaged veins will weaken even further under the additional pressure and most often take the form of varicose veins. If your weight gain is so severe that you become obese, that presents a new set of problems.

Overweight people struggle to see their veins swollen and damaged because they have so much excess fat. The way obese people typically discover varicose veins is when the issue begins to affect their skin. The other problem with obesity and varicose veins is that the depth of the veins in someone this overweight makes it a struggle for the vein doctor to get in and repair the damaged veins.

With all the extra fat sitting in an obese person’s legs, laser treatments that are typically a simple procedure for your average person become very difficult for someone who is obese.

• Increased blood pressure. When stressed, your body releases hormones that increase your blood pressure. This can strain your veins, making them more likely to bulge and become varicose.

• Weight gain. Stress can lead to unhealthy eating habits, contributing to weight gain. Excess weight puts extra pressure on your veins, making varicose veins worse.

• Reduced exercise. When you’re stressed, you may be less likely to exercise. Exercise is important for keeping your veins healthy, so reduced exercise can contribute to varicose veins.

• Poor sleep. Stress can also lead to poor sleep. When you don’t get enough sleep, your body produces more stress hormone cortisol. Cortisol can damage your veins, making them more likely to become varicose. In addition to these factors, stress can make varicose veins more noticeable and uncomfortable. If you have varicose veins, stress can make them feel heavier, more painful, and more unsightly.

Controlling your stress levels can help relieve your vein problems and keep them healthy. Here are a few ways to reduce or control your stress which may improve your vascular health and reduce the risk for varicose veins:

1. Don’t let work consume your life

Though your job is important, it does not need to rule your entire life. Many people struggle with the stress that work causes them, making it a very important part of their life to keep under control. One of the ways you can do this is to, as much as possible, leave your work at work. Don’t take it home with you. It is important that you use your time at home to relax and unwind and give your stress levels a chance to go down.

2. Exercise regularly

Exercising 30 minutes every day can relieve your stress. You do not need to perform intense workouts. Even a simple walk around your neighborhood can reduce your stress and help you feel better. You can consider noncompetitive aerobic exercise, strengthening with weights or movement activities like yoga. Aerobic exercise has been shown to release endorphins — natural substances that help you feel better and maintain a positive attitude.

3. Study and practice relaxation techniques

Taking the time to relax every day helps manage stress and protect your body from the effects of stress. You can choose from a variety of techniques, such as deep breathing, guided imagery, progressive muscle relaxation, and mindfulness meditation. Many online and smartphone apps provide guidance on these techniques. Although some require purchase costs, many are available free of charge.

4. Eat and drink to optimize your health

When  you are stressed, it’s easy to reach for unhealthy convenience foods. But eating healthy meals can help you manage stress and improve your overall health. One way to ensure you eat healthy meals is to prepare your own food. This doesn’t mean you have to cook every meal from scratch. You can prep simple meals that can be easily reheated on busy nights.

5. Stop using tobacco and nicotine products

People who use nicotine often refer to it as a stress reliever. However, nicotine actually places more stress on your body by increasing physical arousal and reducing blood flow and breathing. Plus, it can worsen chronic pain, so if you’re experiencing prolonged tension and body aches, smoking won’t help.

6. Reduce triggers of stress

If you’re like most people, your life may be filled with too many demands and too little time. For the most part, these demands are ones we’ve chosen. But you can free up time by practicing time-management skills like asking for help when it’s appropriate, setting priorities, pacing yourself and reserving time to take care of yourself.

7. Connect with others

When you’re stressed and irritable, you may want to isolate yourself. Instead, reach out to family and friends and make social connections. Even one good friend who listens can make a difference. Social contact is a good stress reliever because it can offer distraction, give support, and help you put up with life’s up and downs. So take a coffee break with a friend, email a relative or visit your place of worship.

8. Get enough sleep

Stress can cause you to have trouble falling asleep. When you have too much to do — and too much to think about — your sleep can suffer. But sleep is the time when your brain and body recharge. Most adults need about 7 to 9 hours of sleep each night.

And how well and how long you sleep can affect your mood, energy level, focus and overall functioning. If you have sleep troubles, make sure that you have a quiet, relaxing bedtime routine. For example, listen to soothing music, make sure the area you sleep in is cool, dark and quiet, put phones and tablets away, and stick to a regular schedule.

9. Keep a journal

Writing down your thoughts and feelings can be a good release for otherwise pent-up feelings. Don’t think about what to write — let it happen. Write anything that comes to mind. No one else needs to read it. So don’t aim for perfect grammar or spelling. Let your thoughts flow on paper, or on the computer screen. Once you’re done, you can toss out what you wrote or save it to think about later.

10. Get musical and be creative

Listening to or playing music is a good stress reliever. It can provide a mental distraction, lessen muscle tension and lower stress hormones. Turn up the volume and let your mind be absorbed by the music. If music isn’t one of your interests, turn your attention to another hobby you enjoy. For example, try gardening, sewing, reading or sketching. Or try anything that makes you focus on what you’re doing rather than what you think you should be doing.

At Vascular Care Specialists of Los Angeles, we strive to provide the best service, care, and results possible. If you are interested in varicose vein treatment, give us a call at 626-275-9566 to schedule an appointment. You can also visit us at www.vcsla.com for more information.