Varicose Veins

Gnarled, enlarged veins, most commonly appearing in the legs and feet.
 
FOODS TO EAT MORE OF

• Fruits: berries, cherries, clementines, eggplant, grapefruit, lemons, limes, mangoes, oranges, pears, red grapes, tangerines
• Vegetables: arugula, asparagus, broccoli, Brussels sprouts, cabbage, collard greens, kale, onions, red/green bell peppers, romaine lettuce, spinach, watercress 
• Fish (especially mackerel, salmon, sardines & tuna), buckwheat, dulse, kelp, beans, nuts, oats
• Olive oil, soy products, seeds (especially flax, pumpkin, sesame, sunflower), wheat germ, whole grains
• Garlic, ginger
• Drink plenty of water

 
FOODS TO AVOID OR MINIMIZE

• Excess salt

 
ESSENTIAL OILS 

• Lemon, lemongrass, cypress, basil, peppermint, helichrysum (bottom of feet, on location, massage all over body)

 
HERBAL

• Alfalfa, burdock (seed & root), cayenne, dandelion (leaf & root), garlic, ginger, gotu kola, parsley, yarrow
• Witch Hazel Infusion: Place dried herb in a clean, sealable glass jar and cover completely with witch hazel extract (organic and low-alcohol). Make sure the witch hazel covers the herb by about 2 inches. Cap tightly (if using a metal lid, put a piece of wax paper between the jar and lid before sealing.  Shake to blend and add more witch hazel if needed.  Place in a cool, dark place and allow to infuse for 2 weeks (shaking daily).  Continue to add more witch hazel if the herbs start to poke out. Once finished, strain out the herbs using a cheesecloth (and squeeze thoroughly to get as much of the liquid out as possible). Transfer to a clean, sealable jar and store in the fridge for up to 3 months.  Use a cotton ball to apply to affected area.
  

 
NATURAL

• Moderate daily exercise.
• Try not to sit or stand for an extended amount of time - move positions often.
• Alternately hose the legs with a hot and cold shower several times, for 1-2 minutes at a time, each morning.
• Raise the foot of the bed to raise legs at night.
• Distilled witch hazel, lemon juice, agrimony infusion, and/or fig poultices (applied to affected area).
• Infused oils of chili, pepper or ginger as a massage.
• Pat full strength vinegar on veins daily (additionally, drinking a glass of water with 2 teaspoons vinegar in it daily can also help)
  

YOGA / MEDITATION THERAPY

• Yoga Poses For Varicose Veins in Legs (7 minutes - Agnistoka)
• Yoga for Varicose Veins (5 minutes - Aikyum, Inc)

 
SUPPLEMENTS

• Bilberry: 80 mg 3 times daily (should contain 25% anthocyanosides)
• Butcher's Broom: 150 mg 3 times daily (should contain 9-11% ruscogenin)
• Gotu Kola: 200 mg extract or 400-500 mg crude herb 3 times daily (extract should contain 10% asiaticosides)
• Horse Chestnut: 500 mg each morning (should contain 16-21% escin)
• ​Vitamin C/ Flavonoids: 1,000 mg vitamin C and 500 mg flavonoids 3 times daily (reduce if it causes diarrhea)
• Vitamin E: 400 IU twice daily (check with doctor if taking anticoagulant drugs)

 
MIND-BODY CONNECTION​​

• Can represent feelings of being trapped in a situation you don't like, feeling over-worked or over-burdened. 
  

FOOD MEDICINE 
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.

Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian

BEVERAGES

Banana-Blueberry Smoothie (GF VT)

Green Smoothie (LC GF VT)

Mango Pineapple Smoothie (LC GF VG VT)

Mega-Greens Smoothie (GF VT)

Pomegranate Dandelion Tea (LC GF VG VT)

Super Skin Smoothie (GF VT)

Blueberry Pineapple Smoothie (GF VT)

Herbal Mango Smoothie (LC GF VG VT)

Mango-Banana Smoothie (GF VT)

Orange Smoothie (GF VT)

Soothing Elixir (LC GF VG VT)

Tropical Smoothie (LC GF VG VT)

Cranberry-Blueberry Smoothie (GF VT)

Mango Lassi (GF VT)

Mango-Blueberry Smoothie (GF VT)

PB & Jelly Sandwich Smoothie (GF VG VT)

Strawberry Banana Smoothie (GF VT)

MAINS

5 Ingredient Black Bean Chowder (LC GF)

Baked Pecan-Dijon Fish (LC KT)

Bean & Veggie Tacos or Burritos (VG VT)

Black Bean Soup (LC GF VG VT)

Buddha Bowl (GF VG VT)

Chickpea Wraps (LC VG VT)

Edamame Rice Bowl (LC GF VG VT)

Fish with Dill Breading (LC)

Greek Pita Pockets with Tzatziki Sauce (LC VT)

Miso Soup (LC GF VG VT)

Oven-Fried Fish (LC KT)

Quinoa Oatmeal (LC GF VG VT)

Salmon with Plum Sauce (GF)

Sesame Salmon (LC GF KT)

Tilapia with Balsamic Brown Butter (LC KT)

Vegetable Curry (LC GF KT VG VT)

Asian Broccoli & Rice Bowl (LC GF VG VT)

Baked Salmon with Dill Sauce (LC GF KT)

Black Bean Bowl (LC GF)

Blueberry Mini Muffins (LC GF VT)

Chickpea Salad Sandwich (GF VG VT)

Cornmeal & Pecan Crusted Fish (LC)

Fish Fillets with Broccoli Stuffing (LC)

Fish with Garlic Sauce (LC KT)

Healthy Scrambled Eggs (LC GF KT VT)

Mujaddara (LC GF VG VT)

Pan-Fried Fish Fillets (LC)

Salmon with Avocado Salsa (LC GF)

Salmon with Red Pepper Sauce (LC GF)

Shrimp Power Bowl (GF)

Vegan Black Bean Bowl (LC GF VG VT)

Vegetarian Chili (LC GF VG VT)

Asparagus Penne (VT)

Balsamic Glazed Fish (LC GF KT)

Black Bean Burger (LC VG VT)

Breakfast Burrito (LC VT)

Chickpea Spinach Soup (LC GF VT)

Crispy Potato-Crusted Fish (LC GF)

Fish with Bacon-Nut Butter (KT)

Garlic Soup (LC GF VG VT)

MahiMahi with Cucumber-Dill Sauce (LC GF)

Mung Beans and Rice (LC GF VG VT)

Pasta Della California (LC GF VG VT)

Salmon with Mustard Sauce (LC GF KT)

Salmon with Spinach Artichoke Sauce (GF KT)

Spicy Black Bean Soup (LC GF VG VT)

Vegan Jambalaya (LC GF VG VT)

SIDES

Asian Cabbage Salad (LC GF VG VT)

Avocado Cilantro-Lime Rice (LC GF VG VT)

Beans & Greens Salad (LC GF VG VT)

Brown Rice Pilaf with Saffron and Ginger (LC GF VG VT)

Cannellini & Arugula Salad (LC GF VG VT)

Chinese Peanut Salad (LC GF VG VT)

Creamy Bean Francais (VT)

Farro (VG VT)

Homemade Salsa (LC GF VG VT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Miso Slaw (LC GF VG VT)

Nutty Brussel Sprouts (GF KT)

Quinoa Salad (LC GF VG VT)

Roasted Broccoli (LC GF VG VT)

Sauteed Kale (GF KT)

Smoked Almonds (LC GF VG VT KT)

Warm Red Cabbage Salad (LC GF VG VT)

Asparagus Au Gratin (LC KT VT)

Bacon Brussel Sprouts (LC GF KT)

BLT Salad (LC GF KT)

Brown Sugar Bacon Brussels Sprouts (GF)

Cannellini and Tomato Crostini (VG VT)

Creamed Spinach (KT VT)

Creamy Kale (LC GF KT VG VT)

Favetta & Pita Triangles (GF VG VT)

Hummus & Pita Triangles (GF VG VT)

Mediterranean Salad (LC GF KT VG VT)

Molasses Beans (LC GF)

Pesto Vegetables (LC GF VG VT KT)

Red Beans & Rice (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Sauteed Spinach (LC GF KT VG VT)

Spinach & Strawberry Salad (LC GF VG VT)

Zattar Quinoa Salad (LC GF VG VT)

Asparagus with Hollandaise (LC GF VT KT)

Bacon Wild Rice (LC GF)

Broccoli Slaw (LC GF KT)

Brussels Sprouts with Cashew Sauce (GF)

Caraway Brussels Sprouts (LC GF VG VT KT)

Creamed Spinach Au Gratin (KT VT)

Dill Vinaigrette Greens (LC GF VG VT KT)

Fried Cabbage (LC GF VG VT KT)

Irish Potatoes (Colcannon) (LC GF VT)

Mexican Chopped Salad (LC GF VG VT)

Noodles with Peanut Sauce (VG VT)

Prosciutto-Wrapped Asparagus (LC GF KT)

Roasted Asparagus (LC GF VG VT KT)

Roasted Onions (LC GF VG VT)

Sesame Green Beans (LC GF KT VG VT)

Steamed Edamame (LC GF VG VT)