How to Prevent Blood Clots With Simple Lifestyle Changes
Simple lifestyle changes can reduce the risk of developing life-threatening blood clots
Published March 6, 2024.
According to a review from the Department of Medical, Oral and Biotechnological Sciences from Gabriele D'Annunzio University in Italy, blood clots can cause life-threatening conditions like stroke or pulmonary embolism. [1]
However, with some simple lifestyle modifications, you can significantly reduce the risk of developing blood clots.
What causes blood clots?
Blood clots can occur as a result of the following factors:
- Prolonged immobility [2]
- Surgery [3]
- Hormonal contraceptives [4]
- Smoking [5]
- Genetic predispositions [6]
Note: A study from the University of Utah Department of Internal Medicine shows that underlying conditions such as obesity, high blood pressure, and diabetes can increase the risk of blood clots. [7]
Lifestyle factors and blood clots
Study results from the National Library of Medicine show that lifestyle factors such as diet, exercise, and stress significantly contribute to the risk of developing blood clots. A diet high in saturated fats and low in fiber may increase clotting factors. [8]
Chronic stress can increase the risk of blood clots by triggering inflammation and damaging blood vessels. To minimize the risk, maintain a balanced diet, stay active, and manage nervousness.
» Find out if you can beat your genetic risks with lifestyle
How to prevent blood clots naturally
To reduce the risk of blood clots, you can make the following lifestyle changes
- Staying active: Regular exercise promotes healthy blood flow
- Hydration: Drink plenty of water to prevent blood from thickening
- Quit smoking: Smoking damages blood vessels
Recognizing and addressing risks
While you're sitting or staying still for a long time, you reduce your muscle contractions. This slows down the circulation in your legs, which can increase the risk of blood clots.
Note: Take breaks every hour to stand and move around, do exercises to contract the calf muscles, and stay hydrated. Wearing compression stockings may also be helpful. People that travel for work for prolonged periods should also practice extra clot precautions.
Blood clots risk factors and their early signs
Pain, warmth, or redness in your leg or arm are the early signs of a blood clot caused by inflammation. However, some of them can develop without any noticeable symptoms.
Who is at risk for blood clots?
- People with a genetic predisposition
- Individuals who are immobile for extended periods
- Smokers
- Those with medical conditions like obesity, cancer, or heart disease.
Final thoughts on clot prevention lifestyle
Blood clots are a potentially serious medical condition with various contributing factors. But, you can significantly mitigate the risk of developing a blood clot through simple lifestyle changes.
InsideTracker can help by establishing a healthy baseline for your biomarkers and encouraging a proactive approach toward a healthier lifestyle. If you want genuine insights into your body, considering a personalized approach to health and wellness might be the way to go.
InsideTracker doesn't treat or diagnose medical conditions, including blood clots. If you have any medical concerns, please visit your physician.
References:
[1] https://pubmed.ncbi.nlm.nih.gov/27375038/
[2] https://pubmed.ncbi.nlm.nih.gov/33813966/
[3] https://pubmed.ncbi.nlm.nih.gov/25472485/
[4] https://pubmed.ncbi.nlm.nih.gov/32431379/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775725/
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7940832/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3245959/
[8] https://pubmed.ncbi.nlm.nih.gov/16960164/
FAQ
Does drinking water prevent blood clots?
No. Hydration can maintain the proper blood viscosity, but it can't prevent blood clots.
What foods help dissolve blood clots?
Eating foods rich in omega-3s and taking supplements like fish oil and vitamin E may help prevent clotting. Talk to a healthcare professional before adding supplements to your diet, especially if you have an underlying condition or take medication.
What are some exercises to prevent blood clots?
Brisk walking, jogging, and cycling improve blood circulation and prevent blood clots.
