On these roads your health travels

What are blood vessels?

The vascular system can be compared to a vast, branched road network. The heart is the home, the blood is the means of transport and the blood vessels are the roads that carry blood throughout the body. Arteries are the body's highways, transporting oxygen‑rich blood under high pressure from the heart to the organs. Veins, by contrast, are the return lanes that bring oxygen‑poor blood back to the heart. Tiny capillaries connect arteries and veins and enable the direct exchange of oxygen, nutrients and waste products with the cells.

Blood vessels are tube‑shaped hollow organs with a total length of about 150,000 kilometres. That is nearly four times the distance around the Earth! They consist of three layers: an inner layer of smooth endothelial cells, a middle muscular layer that regulates vessel diameter, and an outer layer that stabilises and anchors the vessel.

There are different types of blood vessels, distinguished by size and function. The aorta is the largest artery and originates directly from the heart to pump blood into the body. Arteries have thick walls and carry blood away from the heart to the organs. As smaller branches of the arteries, arterioles channel blood to the capillaries. In these tiny vessels, oxygen, nutrients and waste products are exchanged with the surrounding tissue.

Venules collect oxygen‑poor blood from the capillaries, while veins, which have thinner walls and are equipped with valves, carry blood back to the heart. The vena cavae are among the largest veins and return blood to the right atrium of the heart.

To ensure optimal supply, blood vessels run throughout the body. Some lie just under the skin, others deeper in the tissues or within muscles. This complex network ensures that every cell in the body is properly supplied and that waste products are reliably removed. It is a wonderful system that makes life possible!

What functions do blood vessels have?

Blood vessels fulfil an indispensable and complex role in the body: they transport blood, which contains oxygen, nutrients, hormones and other vital substances, throughout the organism. In doing so they ensure that every cell is optimally supplied and that wastes such as carbon dioxide are removed effectively.

A distinct feature of blood vessels is their flexible and often very elastic walls. This ability allows them to change their diameter according to need. This process is called vasodilation (vessel widening) or vasoconstriction (vessel narrowing).

During vasodilation, blood flow increases while blood pressure drops. Conversely, vasoconstriction reduces blood flow and raises blood pressure. These adjustments are controlled by the autonomic nervous system and allow the body to precisely regulate the distribution of blood volume.

Through this dynamic control, blood vessels not only contribute to optimal oxygen supply of the organs but also play an important role in the regulation of blood pressure and body temperature. For example, increased blood flow to a body area raises its temperature – a mechanism that contributes to thermoregulation.

Moreover, blood vessels serve as an important blood reservoir: in adults they store several litres of blood, which helps the body keep circulation stable under changing demands.

What do the structure and function of healthy veins look like?

Healthy veins are high‑performance vessels whose main task is to reliably return venous blood to the heart. The function of the veins in the legs is especially remarkable because they must move blood upward against gravity. This challenge arises particularly when standing or sitting, when blood flow is hindered.

The structure of veins is specially adapted to this task. In deep and superficial veins there are so‑called venous valves that function like small flaps. They open to allow blood to pass towards the heart and close to prevent backflow. This ensures a continuous, directed flow and prevents blood from returning to the legs.

Venous valves are additionally supported by the so‑called calf muscle pump. During physical activity – for example walking or running – the calf muscles contract and compress the veins. This compression acts like a pump that actively propels blood upward. When the muscles relax, the venous valves prevent blood from flowing back.

This interaction of venous valves and the muscle pump ensures that venous blood is efficiently returned to the heart against gravity. A healthy venous tone and intact valves are thus crucial for good circulation and prevent complaints such as swelling or varicose veins.

What puts stress on the blood vessels?

Blood vessels are mainly stressed by internal factors such as diabetes and high LDL cholesterol levels. In hypercholesterolaemia, a lipid metabolism disorder with too much LDL cholesterol in the blood, blood lipids deposit in the vessel walls. Over time these deposits can harden and calcify, a process called atherosclerosis. Such vascular changes significantly increase the risk of cardiovascular disease.

In addition to high blood lipid and sugar levels, other factors also negatively affect vascular health. These include an unhealthy diet, overweight, lack of exercise and consumption of alcohol and cigarettes. High blood pressure and a hereditary predisposition can also damage vessels.

To protect and strengthen blood vessels, it is advisable to follow a balanced diet and be regularly physically active. This helps lower cholesterol levels and reduce the risk of vascular disease.

What problems can occur in the blood vessels?

Blood vessels can be affected by various problems and diseases that impair blood flow and can have serious health consequences. One of the most common and dangerous conditions is atherosclerosis (also called arteriosclerosis). In this condition, fatty deposits, so‑called plaques, accumulate in the inner walls of arteries. These deposits lead to hardening and narrowing of the vessels, which hinders blood flow. As a result, the oxygen supply to the affected organs and tissues can be disturbed, potentially causing heart attack, stroke or peripheral arterial disease (PAD, also known as "intermittent claudication").

Another frequent problem is varicose veins (varices), which mainly occur in the legs. They develop when blood can no longer drain properly from the veins, leading to enlargement and twisting of superficial veins. Varicose veins can also occur in other locations, such as the oesophagus. Closely related are vein inflammations: in a superficial vein inflammation (thrombophlebitis), blood clots form in the veins, usually in the legs. If such clots form in the deep veins, one speaks of deep vein thrombosis, which can be life‑threatening.

Other vascular diseases include the Raynaud's syndrome (a circulation disorder of the fingers and toes), giant cell arteritis (a vascular inflammation) and chronic venous insufficiency, where venous valves no longer function properly and blood pools.

Mechanical injuries to blood vessels, for example by cutting or tearing, can also cause internal or external bleeding. In addition, aneurysms may form where arterial walls bulge at weak spots and in the worst case can rupture.

Because a healthy vascular system is essential for supplying the organs and preventing cardiovascular disease, existing vascular conditions should always be treated. Many problems can be prevented or positively influenced by a healthy lifestyle with a balanced diet, regular exercise and quitting smoking.

How can blood vessels be strengthened?

• Opt for a Mediterranean‑style diet. Eat plenty of vegetables, fish and salads, and use plant oils such as olive oil or rapeseed oil.
• Choose unsaturated fatty acids. Reach for nuts, seeds, linseed oil, salmon, mackerel and sardines.
• Reduce saturated and trans fats. Eat less processed meats and fatty meat products.
• Increase fibre intake: wholegrain products, potatoes, apples, pears and berries are ideal.
• Select healthy cooking methods. Steaming or braising vegetables is preferable to frying.
• Seek professional nutritional advice and get support when changing your diet.
• Be regularly active. As a rule of thumb, aim for at least 150 minutes of aerobic exercise per week (e.g. cycling, swimming, brisk walking).
• Include strength training, as it strengthens muscles and supports the venous pump.
• Try yoga. This activity promotes vascular elasticity and reduces stress.
• Do vein‑specific exercises. Perform targeted movements for the feet and legs while sitting or standing.
• Short walks stimulate circulation. Try to walk on foot as often as possible.
• Take the stairs instead of the lift. This activates the calf muscles.
• Elevate your legs regularly. This helps relieve the veins, especially after long periods of standing or sitting.
• Contrast showers (cold‑warm) train the vessel walls. Use alternating showers in a targeted way.
• Drink enough water to keep the blood fluid and facilitate transport.
• Avoid smoking. This protects vessels from calcification and high blood pressure.
• Reduce alcohol and coffee and enjoy them only in moderation.
• Avoid overweight to prevent undue stress on the vessels.
• Wear flat shoes. These promote a natural roll of the foot and activate the calf pump.
• Go barefoot more often to strengthen the foot and leg muscles.
• Avoid tight clothing that may impede circulation.
• Wear compression stockings if needed. This is particularly important with a family history or early signs of venous weakness.
• Use medicinal plants: nettle, horse chestnut, milk thistle, arnica and rock clover can support vascular health.
• Ensure adequate vitamin intake. Studies indicate folate, vitamins B6, B12 and K are especially important for vascular health.
• Consult a doctor if you have symptoms to assess venous or vascular disease early.
• Use medications if necessary: cholesterol‑lowering drugs can be used for elevated values after consultation with a doctor. Drugs containing the active ingredient troxerutin are an option to strengthen blood vessels. Troxerutin also improves blood flow properties and prevents accumulation of fluid in tissues. If early venous problems are present, additional treatment may be required.
• Opt for gentle massages to promote circulation, especially in the legs.
• Take regular breaks during long periods of sitting or standing. Move your legs, rock on your toes or march on the spot.
• Consciously avoid long, motionless sitting. Stand up regularly and walk a few steps.
• Choose a varied, fresh diet and reduce sugar. Freshly prepared meals provide vitamins, minerals and plant compounds that support healthy vessels.

Blood vessels are a living, dynamic system that has a major influence on our health. However, their ability to adapt flexibly to the body's needs is threatened by modern lifestyles and disease. With mindful nutrition, regular physical activity and a healthy lifestyle, blood vessels can be effectively strengthened and protected.