How to Improve Your Vein Health

• 21 August 2025
• Dr Zil Yassine

Last updated on August 21, 2025

Healthy veins don’t just matter for looks—they keep blood moving efficiently back to your heart. Whether you’re hoping to prevent spider veins, slow their progression, or stop treated veins from recurring, the fundamentals are the same: improve venous return, protect vein walls and valves, and treat underlying problems when they exist. Here’s an evidence-based guide on how to do just that.

1 Know your risk

Large population and cohort studies consistently show the roles of sex, BMI/obesity, and height in venous disease risk. Essentially, spider veins (and other forms of vein disorders) are more common among women, taller people, and those at an unhealthy weight. They are also more likely to occur as we age and if we are genetically predisposed to the condition. 

While genetics and age are impossible to alter, you can (and should) take the necessary steps to reduce your risk. Even if you aren’t at risk, the guide below will help you improve your overall vein health for a better quality of life. 

2 Establish daily habits to protect your veins

Move every hour. The calf is your “second heart.” Contracting those muscles (walking, calf raises, and squats) pushes blood upward and counters pooling. Prolonged immobility (long flights, desk marathons, or all-day standing) increases venous pressure. So, make sure to take a little break.

Elevate when you can. Ten to fifteen minutes with ankles above heart level will relieve pressure in the veins – especially if you’ve been on your feet all day.

Train the pump. Per the Australasian College of Phlebology, low-impact aerobic exercise (walking, cycling, swimming, elliptical) and light-to-moderate strength work for calves, quads, and glutes improve venous return without excessive strain. 

Nutrition. A diet rich in vitamins and fibre supports vascular health. 

Sun protection. UV exposure contributes to telangiectasia; broad-spectrum sunscreen and covering up at peak hours will reduce the risk.

3 Wear compression during your workday and on long flights

Graduated compression stockings boost circulation through the lower legs when you’re sitting or standing still, making them an ideal companion for long flights and for long days at the office. They work by stimulating the muscles and boosting the rate of venous return. While they won’t completely prevent spider veins outright, they can help you maintain your vein health.

4 Take extra precautions during pregnancy

Hormonal changes and increased blood volume during pregnancy often worsen existing surface veins and can result in spider vein formation. To reduce your risk and relieve any associated discomfort, try walking, left-side sleeping, calf pumps, and compression. 

5 When to get assessed 

If you have symptoms (aching, throbbing, restless legs, ankle swelling, skin darkening/itching), we strongly advise a consultation with a specialist. These symptoms may indicate venous insufficiency or the presence of a varicose or reticular vein.

You may also get assessed if you aren’t experiencing symptoms, but aren’t happy with the look of your veins (eg, you’re noticing more spider vein clusters). Our cosmetic doctors and practitioners will be happy to go over your options with you.

How to improve your vein health: the takeaway

You can’t out-run your genes, but you can stack the deck in your favour: move often, elevate, manage weight, and use compression when you need it. If you have symptoms or visible clusters—especially if they keep returning—get a duplex ultrasound and treat the source of reflux, not just the surface. Modern, minimally invasive treatments paired with smart habits give you the best chance at comfortable legs now and fewer spider veins later.

About The Author

Dr Zil Yassine

Dr Zil Yassine is a practising doctor of over 15 years and an expert in minimally invasive vein treatments. Zil is dedicated and passionate about vascular health and staying up-to-date on the latest technology. Providing patients with the best care is Zil’s number one priority. As the Medical Director of Spider Veins Australia, he’s responsible for training doctors to diagnose vein disorders and ensuring they perform treatments to the highest standard. Dr Zil proudly holds a Bachelor of Medicine (UNSW), Diploma of Diagnostic Ultrasound in Phlebology (ACP), and is a fellow of FRACGP, F(Phleb UK).