To avoid thrombosis, it is recommended to avoid sitting for a long time, drink plenty of water during the day, wear comfortable clothes, practice physical activity at least 3 times a week, have a balanced diet, rich in vegetables, and avoid smoking or drinking beverages. excessive alcoholic beverages.
Thrombosis occurs when there is the formation of clots that end up clogging a vein, being more common to occur in the legs, such as deep vein thrombosis (DVT), affecting more frequently in people who smoke, take the contraceptive pill or who are overweight. . Understand better what thrombosis is, types and causes.
If thrombosis is suspected, with symptoms such as swelling, redness or heat in the leg, shortness of breath, tingling or paralysis on one side of the body, medical attention should be sought immediately or the nearest emergency room to confirm the diagnosis. and start treatment to restore blood circulation, avoiding more serious complications that can put lives at risk.
How to avoid thrombosis
Some tips to avoid thrombosis are:
1. Avoid sitting for a long time
To avoid deep vein thrombosis, one of the simplest and most important tips is to avoid sitting for a long time, as this makes blood circulation difficult and facilitates the formation of clots, which can end up clogging one of the veins in the leg.
Ideally, people who need to sit for a long time should take regular breaks to get up and move their body, taking a short walk or stretching, for example.
2. Move your legs every 30 minutes
If it is not possible to get up to stretch and walk regularly, it is recommended that every 30 minutes the legs and feet are moved or massaged so that circulation is activated and the formation of clots is avoided.
A good tip to activate leg circulation while sitting is to rotate your ankles or stretch your legs for 30 seconds, for example.
3. Avoid crossing your legs
The act of crossing your legs can directly interfere with venous return, that is, the return of blood to the heart. Therefore, it is recommended that people who are at risk of clot formation avoid crossing their feathers regularly, as this facilitates blood circulation.
In addition to avoiding crossing your legs, women should also avoid wearing high shoes every day, as this can also encourage the formation of blood clots.
4. Wear comfortable clothes
Wearing tight pants and shoes can also interfere with circulation and encourage the formation of clots. Therefore, it is recommended that comfortable, loose-fitting pants and shoes are worn.
In some cases, the use of elastic stockings may be recommended, as they aim to compress the leg and stimulate circulation, and should be used as directed by a doctor, nurse or physiotherapist.
5. Drink water during the day
Consuming at least 2 liters of water per day is essential, as in addition to being essential for the proper functioning of the body, water makes the blood more fluid, facilitating circulation and preventing the formation of clots. See how many liters of water you should consume per day, according to your body weight.
In addition to drinking fluids throughout the day, it is important to pay attention to your diet, giving preference to foods that are capable of stimulating blood circulation, reducing swelling in the legs and preventing the formation of blood clots, such as salmon, sardines , orange and tomato, for example. Check out the complete list of foods to improve blood circulation.
6. Maintain ideal weight
Maintaining the ideal weight is essential to avoid thrombosis. This is because being overweight or obese can alter factors related to blood clotting, in addition to causing chronic inflammation in the body and blood vessels, increasing the risk of thrombosis.
Therefore, the ideal is to maintain the BMI within normal values, and follow a balanced diet guided by a nutritionist, to lose weight and, thus, reduce the risk of thrombosis. Learn how to eat a balanced diet.
7. Elevate your legs
Placing your legs up facilitates the return of blood to the heart, improving blood circulation and helping to prevent thrombosis, or swelling in the legs, feet or ankles.
To elevate your legs, you must lie down and place your legs up against the head of the bed or you can use cushions or pillows under your feet so that they are higher than your torso, for example. This recommendation can be done regularly throughout the day for 20 minutes.
However, it is important not to use pillows under the knee when lying down, as this can interfere with the return of blood to the heart and increase the risk of clot formation and thrombosis.
8. Take anticoagulants as directed by your doctor
Taking anticoagulants recommended by your doctor, such as warfarin, rivaroxaban or edoxaban, for example, help prevent the formation of blood clots, reducing the risk of thrombosis, especially in people who have suffered diseases caused by clots or who are at greater risk of developing them. . See the main anticoagulants that may be recommended by your doctor.
These medications should only be taken under medical advice, as they may increase the risk of bleeding, and some are contraindicated during pregnancy or breastfeeding, or for people with kidney or liver problems.
Make an appointment with your nearest doctor to assess the need for anticoagulants:
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9. Do physical exercise regularly
Doing physical exercise regularly, such as walking, swimming, water aerobics or cycling, for example, helps to improve blood circulation and, therefore, helps to avoid or reduce the risk of thrombosis. Furthermore, practicing physical exercise helps maintain an ideal weight and reduce high cholesterol and triglycerides, which are factors that increase the risk of thrombosis. See also other ways to lower high cholesterol.
Ideally, physical exercises should be done for at least 30 minutes, 3 times a week, with the guidance of a physical educator.
10. Quit smoking
Cigarette smoking is one of the main causes of thrombosis, as the nicotine present in cigarettes increases the amount of platelets in the blood, which are responsible for the formation of clots, in addition to making the blood “thicker”, which increases the risk of thrombosis.
The best way to stop smoking is to adopt strategies such as doing pleasant activities that distract the mind, such as physical exercise, walking outdoors, going to the beach or gardening, for example, in addition to relaxation activities, such as meditation or yoga, which work breathing and relieve anxiety. See other strategies for quitting smoking.
In addition, you can consult your general practitioner, who can recommend medications to stop smoking, such as bupropion or varenicline, for example. See the main remedies to stop smoking.
11. Not taking contraceptives on your own
Hormonal contraceptives, especially those containing estrogen, such as oral pills, injections, subcutaneous implants or patches, used by women to prevent pregnancy, may increase the risk of thrombosis.
Therefore, one should avoid using these contraceptives on their own, and it is recommended to consult a gynecologist so that exams can be carried out regularly, and the best contraceptive can be indicated on an individual basis. Check out the main contraceptive methods to avoid pregnancy.
12. Moving after surgery
After surgery, it is normal to spend more time lying down for recovery. However, it is recommended to carry out light exercises with the legs and feet, with the help of a nurse or physiotherapist, and you can also get out of bed and take short walks to avoid the formation of clots in the legs, always respecting the limitations of the body and the medical advice, and thus avoid thrombosis. See other care after surgery.
