Clot prevention: how to lower your risk every day

Blood clots can start quietly and become dangerous fast. Whether you’re heading on a long flight, recovering from surgery, or managing a chronic condition, simple habits and smart choices cut your risk a lot. This guide gives clear, practical steps you can use right away.

Daily habits that cut clot risk

Move regularly. Staying still for long periods raises clot risk. If you sit more than an hour, stand up, walk for a few minutes, and do calf pumps (point and flex your feet 20 times). On long drives or flights, stand every 1–2 hours and walk the aisle or the rest stop.

Stay hydrated. Drink water instead of sugary or alcoholic drinks during travel and while sick. Thick blood from dehydration is more likely to clot.

Keep a healthy weight and stay active. Losing even a small amount of weight reduces pressure on veins. Aim for 30 minutes of moderate activity most days—brisk walking, cycling, or swimming work well.

Quit smoking. Smoking damages blood vessels and raises clot risk. If quitting feels hard, ask your doctor about nicotine replacement or counseling; both help a lot.

Wear compression stockings when advised. Graduated compression socks help blood flow from your legs back to your heart. They’re especially useful during long trips, after certain surgeries, or if you have varicose veins. Buy the right size and wear them as directed.

Medical options and when to act

If you’ve had a clot before or your doctor says you’re high risk, medication may be the best protection. Common options include warfarin and newer direct oral anticoagulants (DOACs). Warfarin needs regular blood tests (INR) and you’ll watch vitamin K in foods. DOACs usually need less monitoring, but they still require medical follow-up.

Follow your prescriptions exactly. Stopping anticoagulants suddenly raises clot risk. If you need surgery or dentistry, tell your doctor about blood thinners—there are safe plans to pause or bridge therapy.

Look for red flags. Call emergency services right away if you have sudden shortness of breath, chest pain, fainting, or coughing up blood. For leg clots, watch for sudden swelling, warmth, redness, or sharp calf pain. Early treatment prevents complications.

Special situations: Pregnancy, cancer, and hormone therapy raise clot risk. Pregnant people often get low-molecular-weight heparin instead of oral blood thinners. If you’re on birth control, discuss options with your provider if you have other risk factors.

Talk to your doctor about a plan tailored to you. Risk factors like age, family history, recent surgery, or inherited clotting disorders change the best prevention steps. A short conversation can save a lot of trouble.

Small daily choices add up. Move, hydrate, follow medical advice, and get help quickly if something feels off. Those steps keep you safer and let you live with less worry about clots.