Gender, age and genetics all are risk factors for developing enlarged, sometimes painful veins, most often found in the legs. But doctors say everyone can make lifestyle changes to help prevent them:

Don’t cross your legs. Sitting with your legs crossed squeezes veins and slows the upward flow of blood to the heart. That, in turn, increases the pressure inside veins in the legs.

Stay fit. Extra pounds also cause pressure to build inside veins, especially in the legs. Regular workouts, on the other hand, improve circulation throughout the body – especially leg-strengthening exercises such as walking, biking and swimming.

Watch your posture. Standing up straight helps blood flow properly in veins throughout the body.

Standing still for long periods makes it harder for blood to move up to the heart.

If you have a job that requires prolonged standing – a cashier, for example, or security guard – regularly shift your weight and bounce up and down. You also can consider wearing compression hose. … or sit too still. Stand up, stretch your legs, rotate your ankles and wiggle your toes often.

Elevate your feet. When lying down, prop them up with pillows so they’re at least at the level of your heart.

Avoid tight clothes. Stay away from items that are snug around your waist and legs.

Don’t wear heels. Unlike low-heeled shoes and sneakers, high heels put extra stress on your lower legs.

Consider vitamin C supplements.

Some studies suggest vitamin C may help strengthen blood vessel walls. Ask your doctor.

Talk to a doctor. There now are treatments to correct problem veins before they become too swollen or painful.