How to prevent chronic venous disease when you work at home
While our homes have become the new office space, it is more essential than ever to take care of our health especially in preventing chronic venous disease.
Home office environment and increased risk of chronic venous disease1-3
Chronic venous disease, among which varicose veins constitute the most common manifestation, is a multifactorial condition affecting 60%-80% of the global population1. It has a huge physical as well as psychological impact associated. If left untreated, it can lead to chronic venous insufficiency that occurs when veins in your legs are damaged. As a result, these veins can’t manage blood flow as well as they should, and it is then harder for blood in your legs to return to your heart.
In the era of remote working, people are today living more sedentary lives, which has arguably led to a rise in chronic illnesses such as chronic venous disease.3 But, how do we not overlook our health, especially our vein health, in our home office environment?
First, it is essential to identify the bad habits we tend to adopt in our work-from-home environment that can lead to heavy legs, including prolonged sitting. Indeed, unlike the office, working from home makes you more susceptible to sitting for longer periods of time during the day than standing. This is because you don’t have to commute to the office, meet, or chat with colleagues as regularly, etc. As a result, it creates poor circulation in your legs, which makes it harder for the veins to move blood to the heart. This can lead to heavy legs, varicose veins, and edema.2
The warning signs of chronic venous disease to watch out for in remote working3,4
It is recommended for at-home workers to be aware of the following symptoms of poor circulatory health:
- Changes in the sensations in the legs
- Legs that feel throbbing, heavy, or tired
- Itchy or tingly skin
- Swelling from the knee to the ankle
- Presence of twisted, swollen, or enlarged veins that were not visible before.
What are healthy work-from-home habits to prevent heavy legs?2-6
Healthy work-from-home habits are about the same as those in a traditional in-office environment. They include:
Vary the position of your legs:
It is recommended to keep the knees and hips almost at a parallel position so that they are at right angle. While an acute angle in the knees will impede circulation in the upper half of the body, an obtuse angle will cause a dangle in the knees if the hips are above the knees, limiting circulation to the legs' lower half.
Sit for a maximum of 2 hours:
Take a break from sitting for at least 10 minutes (standing, walking, cycling).
Ideally, move every hour during the workday:
- To achieve this you can set an alarm to remind you to get up and walk at least 250 to 500 steps every hour, to allow increased blood circulation as well as maintain muscle mass in the lower half of the body.
- You can also stretch your arms, stomach, back, thighs, and calf muscles, or go on a short walk through nature on your lunch break. Your body can avert the negative effects of sitting for hours when you mobilize it.
Choose the right chair:
Ideally, your chair should support your spine's natural curves and keeps your knees and hips aligned parallel to the floor. This position forces a proper upright sitting posture with the shoulders back.
Move your toes:
During Zoom or Teams meetings, don’t hesitate to point your toes upwards, then straight out.
Elevate your uncrossed legs:
Use a footstool, for example.
Wear compression socks:
Whether you are predisposed or not to venous insufficiency.
Avoid constrictive clothing:
It can impair venous circulation. Watch out for girdles, tight jeans, elasticated socks that pinch ankles or knees, and shoes that are too tight. Dress comfortably in airy, breathable clothing that won't restrict or jeopardize your vein health.
Eat healthily:
Since it is so easy to snack at home, you want to be mindful of what you eat. If you need to munch, snack on fruits and veggies for better circulation and more energy. Processed and sugary foods can exacerbate vein health issues and affect blood pressure.
Consume water frequently:
Staying hydrated by drinking water regularly is essential in the circulation of blood flowing through your veins. Dehydration can cause poor circulation due to constriction and shrinkage of your veins. And instead of reaching for that soda or extra coffee, think to grab some water or herbal tea.
Is it necessary to adopt specific work-at-home equipment to avoid heavy legs?5
Investing in expensive standing desks or working treadmills is not necessary, the simplest way to being active is to get up and walk, and change position from seated to standing every hour.
However, all materials that enable you to exercise and work simultaneously can help to ensure healthy veins, as for example:
- A seated ball that will help you to maintain a balance of the central core and the legs and keep muscle tone at its optimum while seated.
- Resistance bands at the knees and ankles that can be used to exercise under your desk.
