Get a leg up: better circulation is no mean feat. (wellness).

If you're middle-aged, you've probably started to notice those nagging varicose veins in your legs. But what are they, and how do you get rid of them?

Varicose veins are actually a mild form of chronic venous insufficiency (CVI). When the veins' walls weaken or their valves lose their efficiency--as happens in CVI--the veins become "varicose," or distended. The veins in the legs are the most prone to CVI because they have to fight against gravity to return blood to the heart, and so have a tougher job than veins in the upper parts of the body.

While varicose veins are an all-too-common problem, decreased blood flow in the legs can lead to a more serious issue--advanced CVI. This disorder can cause a variety of skin changes, including thinning, dryness, friability (skin is easily broken), discoloration, and ulceration. In severe cases, either sclerotherapy--the injection of a solution that causes the vein to close off--or surgical removal of the vein is required.

vanishing varicose

The good news is that there are numerous strategies you can use to improve circulation and even reverse some of the effects of CVI. Maintaining a normal weight and avoiding prolonged standing, for instance, can help prevent varicose veins. Regular exercise such as walking or swimming also improves circulation. For symptom flare-ups, lie down or sit with your legs elevated above the level of your chest for a few minutes periodically throughout the day. Support hose or specialized compression stockings also help reduce leg swelling, fatigue and discomfort.

Mary Bove, ND, a naturopathic family physician, medical herbalist, author and lecturer in Brattleboro, Vermont, uses several natural methods to help people suffering from both mild and advanced forms of CVI. Working in conjunction with her patients' medical doctors, Bove uses an integrative approach that combines diet, herbal medicine, nutritional supplements and hydrotherapy. Her patients have improved far beyond the expectations of their medical specialists, and their need for surgeries has been markedly reduced.

According to Bove, a high-bioflavonoid diet is key to providing the nutritional building blocks needed to strengthen veins. "Bio-flavonoids improve vascular tone and elasticity, promote wound healing and reduce swelling," she says. Bove recommends eating plenty of berries--including blueberries and raspberries--as a quick and easy way to boost your bioflavonoid intake.