Exercise regularly: it is often recommended that 3–4 times a week of approximately 20 minutes of fairly strenuous exercise, such as walking or swimming, reduces pressure in the veins generally. It is of course good for overall health.Exercise improves your leg strength, circulation and vein strength.
Move legs frequently: flexing ankles periodically will pump the blood out of the legs. When standing or sitting for long periods, flex the ankles 10 times and repeat every ten minutes and try taking a short stroll every 30 minutes.
Support/compression stockings: these provide extra pressure from the outside to assist with venous blood flow back to the heart. They reduce reflux and pressure in the veins and should be considered for long haul air travel and prolonged travel in cramped spaces generally.
Avoid excessive heat on legs: hot baths or Jacuzzis may lead to increased vein distension and more pooling of blood.
Elevate the legs: where possible the objective is keep the legs above the level of the heart thus providing a natural gravitational force of blood to the heart. So where possible, when resting elevate your legs as much as possible.
Healthy diet: Make sure you eat a healthy diet, with enough fibre, to avoid constipation which can contribute to varicose veins.
Maintaining a healthy weight