How Lifestyle Changes Can Reduce Your Risk of Venous Thromboembolism
Venous thromboembolism (VTE) might sound like a complex medical term, but it’s a condition that affects many people worldwide. At its core, VTE refers to the formation of blood clots in veins, typically in the legs (deep vein thrombosis or DVT) that can sometimes travel to the lungs, causing a potentially life-threatening pulmonary embolism (PE). While some risk factors like genetics or certain medical conditions aren’t within our control, there’s a growing body of evidence showing that lifestyle changes can significantly lower your risk of developing VTE. Here’s how small, practical adjustments to your daily life can make a big difference in keeping your veins healthy and your blood flowing smoothly.
Understanding the Role of Lifestyle in VTE
Venous Thromboembolismdevelops when blood clots form in the veins, often triggered by factors that slow down blood flow or cause the blood to become more prone to clotting. Prolonged immobility, obesity, smoking, and unhealthy diets are some common contributors. The good news? Many of these are modifiable lifestyle risks. By focusing on your lifestyle habits, you can actively reduce your chances of experiencing VTE.
1. Stay Active and Move Regularly
Sitting or lying down for long periods is one of the biggest contributors to VTE risk. Whether you’re working a desk job, recovering from surgery, or traveling on a long flight, prolonged immobility slows blood flow in your legs, increasing clot formation chances.
What you can do:
Stand up and walk around every hour if you’re sitting for long stretches.
Incorporate light leg exercises like ankle circles or calf raises to stimulate circulation.
If traveling, especially by plane, walk the aisles periodically and stay hydrated.
Aim for at least 30 minutes of moderate exercise most days of the week—walking, swimming, or cycling are great options.
2. Maintain a Healthy Weight
Obesity is a known risk factor for VTE. Excess body weight can put pressure on veins, making blood flow less efficient and increasing the chance of clot formation. Furthermore, fat tissue produces substances that promote inflammation and blood clotting.
What you can do:
Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.
Limit processed foods, sugars, and excessive saturated fats.
Work with a healthcare provider or dietitian to develop a sustainable weight management plan.
Combine healthy eating with regular physical activity to achieve and maintain a healthy weight.
3. Avoid Smoking
Smoking doesn’t just harm your lungs—it also damages blood vessels and increases the risk of clotting. Chemicals in cigarette smoke affect how your blood platelets function, making clots more likely to form.
What you can do:
If you smoke, seek help to quit. Many resources such as counseling, medications, and support groups can assist you.
Avoid secondhand smoke exposure whenever possible, as it also affects blood vessel health.
4. Stay Hydrated
Dehydration thickens the blood, making it easier for clots to form. It might seem simple, but drinking enough fluids daily helps maintain healthy blood viscosity.
What you can do:
Aim to drink at least 8 glasses (about 2 liters) of water daily.
Increase intake if you’re active, in hot climates, or traveling.
Limit excessive caffeine and alcohol, as they can contribute to dehydration.
5. Dress Smartly During Long Travel or Bed Rest
Compression stockings are often recommended for people at high risk of VTE during long flights or hospital stays. They help maintain proper blood flow in the legs.
What you can do:
Consult your doctor about whether graduated compression stockings are suitable for you.
Wear loose, comfortable clothing to avoid restricting blood flow.
Elevate your legs whenever possible to aid circulation.
6. Manage Chronic Health Conditions
Conditions such as diabetes, high blood pressure, and high cholesterol can indirectly increase VTE risk by affecting blood vessel health and circulation.
What you can do:
Regularly monitor and manage these conditions with your healthcare provider.
Take medications as prescribed and follow recommended lifestyle guidelines.
Why These Changes Matter — Real-Life Impact
Many people think of VTE as a sudden, unpredictable event, but often, it’s the cumulative effect of small daily habits that can either protect or put you at risk. Jane, a 45-year-old office worker, found herself diagnosed with DVT after a long period of stress and inactivity during remote work. After her diagnosis, she gradually incorporated walking breaks, switched to a healthier diet, quit smoking, and lost weight. Over time, not only did her VTE risk reduce, but she felt more energetic and healthier overall.
Final Thoughts
Venous thromboembolism may seem intimidating, but the power to prevent it largely lies in your hands. While not all risks are controllable, adopting an active lifestyle, maintaining a healthy weight, quitting smoking, staying hydrated, and managing chronic health issues are concrete steps you can take today to protect your veins and overall cardiovascular health.
If you’re concerned about your VTE risk or have a history of blood clots, speak with your healthcare provider. They can guide you on personalized prevention strategies, including medications if needed.
