To keep our legs healthy and functioning, it is important to identify and treat any underlying health conditions if they arise, nourish the skin and use exercise to strengthen and protect the muscles, joints, ligaments and veins.
Improve circulation
Poor blood circulation in the legs can be experienced as tingling, numbness, swelling, muscle cramps or a throbbing sensation, making day-to-day tasks difficult to fulfil. There are a number of causes of poor blood circulation, including peripheral artery disease (PAD), where plaque buildup in the arteries blocks blood flow to the legs; atherosclerosis, which occurs when arteries harden as a result of plaque buildup; diabetes; and leading an unhealthy lifestyle. Experts recommend taking up regular exercise, elevating the legs when resting, wearing therapeutic socks to promote blood flow and reducing intake of salt, sugar and saturated fats.
Therapeutic massage
As well as being incredibly relaxing, this typical spa treatment boasts a wealth of health benefits. A targeted leg massage helps promote blood flow and circulation in the legs, delivering oxygen and vital nutrients which help the healthy functioning of the limbs. Regular therapeutic massages may also help to manage health complaints such as lymphoedema—swelling as a result of a dysfunctional lymphatic system—by distributing accumulated lymphatic fluid back into circulation and reducing swelling as a result.
Hair removal
Hair removal is often a contentious issue—for women in particular. Some opt for permanent hair removal, while others forgo such treatments in favour of growth. But which option is the best for you? Shaving at home offers a quick and painless route to fuzz-free legs that lasts around two to three days. For longer-lasting solutions, salons offer waxing and laser treatments. Lasers work by directing highly concentrated light into the hair follicles. The pigment in the follicles absorbs the light which then destroys the hair. This method is more successful in those with dark hair and pale skin, and only eliminates the follicle of actively
ikely to grow. If used incorrectly or by an inexperienced practitioner, it may also lead to scarring or skin discolouration—so proceed with caution.
A healthy diet
Interestingly, the same dietary rules apply for healthy leg vein circulation as for a healthy heart—some of the body’s major arteries reside in the legs. To keep the leg muscles, ligaments and veins healthy, a nutrient-rich diet is essential. As well as ramping up fruit and vegetable intake—to soak up essential vitamins, fibre and minerals including iron—replace fatty red meats with polyunsaturated fats that can be found in salmon (which is also rich in heart-happy omega 3s), avocados, nuts and seeds.
Leg-strengthening exercises
This will help protect them from potential future trauma, boost cardiovascular health and strengthen the core. Try these simple leg-strengthening exercises at home for stronger, healthier legs:
Squats. Stand with feet shoulder-width apart and toes facing slightly outward. Keeping the back straight and core pulled in, hinge forward and bend the knees until the thighs are parallel to the ground. Push up through the heels to stand back up straight. Repeat 10 times.
Side lunges. Stand with feet hip-width apart. Take a large step out to the right and bend the right leg, keeping the left leg straight, before pushing back up to a standing position. Repeat 10 times, then swap to the left.
Side leg raises. Lie on one side with legs straight and stacked. Prop the body up using your forearm. Lift the top leg up and straight towards the ceiling in a slow, controlled movement. Pull the leg back down and repeat 10 times before repeating on the other side.
Glute bridges. Lie on your back with knees bent and feet hip-width apart and flat on the floor. Keeping the thighs parallel to each other, push up through the heels and lift the hips while squeezing the glutes in a slow, controlled movement. Return back to the floor and repeat 10 times.
Quit today
Smokers are at higher risk of major health complications in the legs including peripheral arterial disease (PAD) and Buerger’s disease (inflammation and thrombosis usually found in the leg veins). Smoking can also dramatically impact blood circulation. To get support on quitting smoking, visit: nhs.uk/smokefree
This article was originally published in Live to 100 with Dr Hilary Jones. Read the digital edition, here.
