Blood clots or blood clots occur when blood cells stick together and form clots. This is normal and useful when you are injured. However, blood clots can also form in the body even if there is no injury. This is very dangerous and can lead to a stroke or heart attack. Unfortunately, blood clots cannot clear up on their own without medical treatment. Blood clots are an emergency, so you should see a doctor immediately if you experience any of these symptoms. Your doctor may give you blood-thinning medication to dissolve the clot, or perform minor surgery to remove the blockage. Next, you can take several steps to reduce the risk of blood clots coming back.
Step
Method 1 of 3: Stimulates Blood Flow
Not moving a lot or being inactive increases the risk of blood clots because the blood will pool in one place. Maybe you're sedentary because of a health problem, or you're taking a long trip that doesn't allow you to move around much. If you experience this, try to always move as much as possible to stimulate blood circulation. Increased circulation may not overcome an existing clot, but it can help prevent future clots from occurring.
Step 1. Do exercise every day so that blood flow remains smooth
Regular exercise will prevent blood from pooling, which can cause clots. If you don't exercise regularly, create a new schedule and exercise 5 to 7 days a week. The best option is aerobic exercise that can pump the heart faster. Some types of aerobic exercise that can give good results include running, swimming, cycling, and cardio training.
- You don't have to work out hard. Taking a walk every day is even good enough to reduce the risk of developing blood clots.
- In general, it is recommended to do about 30 minutes of exercise at least 5 days a week, for a total of 150 minutes of exercise per week. This activity is enough to reduce the risk of blood clots.
Step 2. Start moving your body again as soon as possible if you have recently had surgery
People who have recently had surgery or have had an injury are at a higher risk of developing blood clots because they are not allowed to move much for a while. As soon as you feel able to move, get up and move your body every day. This will reduce the risk of blood clots.
Even if you can just get up and walk to the bathroom and other rooms in the house, it's a good start
Step 3. Get up and walk every 30 to 60 minutes if you are sitting for long periods of time
Whether you're busy at your desk or traveling long distances, sitting for long periods of time can increase your risk of developing blood clots. Once or twice an hour, get up from your seat, take a walk, and do small stretches to stimulate blood flow. Walking for 5 minutes every hour can even reduce the risk of blood clots.
- If you've had blood clots before, you may need to move more often. Consult a doctor for the best advice.
- This also applies the other way around. If you stand in one place for too long, you can also run the risk of developing blood clots. Try sitting once an hour or doing regular stretches to keep yourself moving.
Step 4. Stretch your legs if you can't get up and walk
If you can't get up (such as on an airplane), you can still take steps to stimulate blood flow. Try moving your toes, bending your ankles, and moving your feet up and down as much as possible. This little movement can help prevent blood clots.
If there's enough room, try pulling your legs toward your chest. This will stretch the entire lower body
Step 5. Change sitting position frequently if it is impossible for you to get up
This is another great way to keep moving if you can't get up. Try changing your sitting position as often as you can. Transfer pressure from one part of your body to another, lean your body on your arm, lift one leg, and so on. This prevents blood from pooling in one place.
Method 2 of 3: Changing Your Lifestyle
In addition to being active, you can also reduce the risk of blood clots by changing your lifestyle. All of these tips can help improve circulation in the body, stimulate blood flow, and reduce the chances of blood clots.
Step 1. Lose weight if you have to
Obesity or being overweight increases the risk of blood clots. If you are overweight, consult your doctor and find out your ideal weight. Next, create an exercise and diet plan to achieve your goals.
- Losing weight can also lower blood pressure, which in turn reduces the risk of blood clots.
- Don't go on a crash diet (a super-strict diet) or an extreme diet. This is very bad for health, and the weight of people who do it often goes back to normal after stopping extreme diets.
Step 2. Wear compression stockings if there is a freeze in the leg
Stockings will help improve circulation in the legs. Doctors usually recommend its use in those who are at high risk or have had blood clots in the legs before. If your doctor recommends this, follow his advice and wear stockings properly.
- People usually wear compression stockings if they plan to sit for long periods of time, for example on an airplane. Although it doesn't have to be worn all the time, your doctor may ask you to wear it during the flight.
- Compression stockings are only designed to prevent blood clots from forming, not to remove existing clots. Wait for the old freeze to go away before you use it.
Step 3. Avoid sitting cross-legged
Sitting cross-legged will stop blood circulation in the lower body thereby increasing the risk of blood clots in the legs. Sit with your legs crossed for just a few minutes, then return to sitting as usual to keep blood circulation flowing.
After you lower your leg, shake your leg slightly to stimulate blood flow again
Step 4. Stimulate blood flow by raising your legs above your heart
Elevating the legs increases circulation and prevents blood from pooling in the legs. If you're sitting on the couch, try lying down and placing your feet on the back of the sofa or pillows.
You can also elevate the end of the bed to keep your feet elevated while you sleep. However, don't do this by placing a pillow under your knees. This can stop blood circulation
Step 5. Quit smoking to lower the risk of blood clots
Smoking increases the risk of blood clots, in addition to a variety of other health problems. If you smoke, quit smoking as soon as possible. If you are not a smoker, never start.
Cigarette smoke can also cause health problems. So, don't let anyone smoke in the house
Method 3 of 3: Having a Healthy Diet
Just making dietary changes will not prevent blood clots from occurring. However, a healthy diet in general will help keep you in shape and improve cardiovascular health. These are all very good for reducing the risk of blood clots.
Step 1. Practice a healthy and balanced diet
A healthy diet helps maintain a healthy weight, reduce cholesterol and blood pressure, and improve heart health. All of these things will prevent blood clots. So, if necessary, make healthy dietary changes to improve your diet.
- Include lots of minerals, vitamins, and antioxidants in your diet. Consume at least 5 servings of fruits and vegetables every day.
- Get protein from lean food sources, such as fish, poultry, beans and nuts.
- Reduce your intake of simple carbohydrates by switching to whole grain products.
- As much as possible avoid fatty, fried, added salt, or processed foods. All of these can increase blood pressure and weight.
Step 2. Prevent dehydration by drinking plenty of fluids
Dehydration prevents blood from flowing smoothly, which can increase the risk of blood clots. Drink plenty of water every day to stay hydrated and reduce the risk of clots.
The recommended amount of water is 6 to 8 glasses per day, which is enough to keep a person hydrated. However, if you feel thirsty or your urine turns dark yellow, drink more water
Step 3. Consume at least 1 gram of omega-3 per day
Omega-3 will improve heart health and prevent clotting. The main sources of omega-3s include salmon, mackerel, sardines, and herring. You can also get them from seeds, nuts, or vegetable oils.
If you can't get enough omega-3s from your diet, you can take high doses of fish or algae oil supplements. Consult a doctor, and follow the advice given to take the right supplements
Step 4. Reduce salt consumption
Salt will constrict blood vessels and make blood pressure rise, all of which can increase the risk of clots. Try to avoid very salty foods, such as fried or processed foods, and don't add salt to foods to control salt intake.
The recommended amount of sodium intake for general health is less than 2,300 mg per day. If you've had blood clots before, your doctor may want to limit your sodium intake even more
Step 5. Limit your vitamin K intake to 90-120 mcg per day
Although vitamin K is needed by the body, this nutrient can help blood clots. If you've had blood clots before, taking too much vitamin K can increase your risk of blood clots. The recommended amount of vitamin K intake is around 90-120 mcg per day so you don't experience health problems.
- Green vegetables are high in vitamin K, so you should only eat 1 serving a day. Replace these vegetables with foods that do not contain much vitamin K, such as peas or carrots.
- Excessive intake of vitamin K can interact with blood thinning drugs such as warfarin. Talk to your doctor if you are taking this medicine to determine a safe amount of vitamin K.
Step 6. Drink alcohol in moderation
Alcohol can dehydrate you, which can increase your risk of blood clots. If you are a drinker, limit your consumption of alcoholic beverages to only 1-2 drinks per day to prevent problems.
- Binge drinking is also dangerous. Even if you only drink 6 drinks a week, drinking a lot of alcohol at one time can dehydrate you.
- If you've had blood clots before, your doctor may advise you to stop drinking alcohol completely. Follow these instructions if your doctor recommends it.
Medical Overview
While there are many ways to reduce your risk of developing blood clots, you can't cure them yourself. Blood clots are an emergency, so you should see a doctor immediately if you experience them. After receiving treatment, take some steps to reduce the risk of developing blood clots in the future.
Tips
Common symptoms of blood clots are swelling, redness, pain, warmth, and tingling in the area where the clot is located. For example, if you have a blood clot around your knee, you may notice swelling and redness of your shinbone
Warning
- Blood clots are an emergency so you shouldn't treat them yourself.
- If you experience a fast heart rate, shortness of breath, chest tightness, sharp pain, confusion, or dizziness, immediately call emergency services on 112, or 118 and 119 (ambulance).
