Varicose Veins
Gnarled, enlarged veins, most commonly appearing in the legs and feet.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
MIND-BODY CONNECTION
RECIPES/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
MEALS
SIDES/SALADS/SNACKS
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)
NATURAL/HERBAL
- Alfalfa, burdock (seed & root), cayenne, dandelion (leaf & root), garlic, ginger, gotu kola, parsley, yarrow
- 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)
- 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.
YOGA / MEDITATION THERAPY
- Yoga Poses For Varicose Veins in Legs (7 minutes - Agnistoka)
- Yoga for Varicose Veins (5 minutes - Aikyum, Inc)
SUPPLEMENTS & HOMEOPATHIC
- 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.
RECIPES/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
- Blueberry Pineapple Smoothie GF VT
- Cranberry-Blueberry Smoothie GF VT
- Green Smoothie LC GF VT
- Herbal Mango Smoothie LC GF VG VT
- Mango Lassi GF VT
- Mango Pineapple Smoothie LC GF VG VT
- Mango-Banana Smoothie GF VT
- Mango-Blueberry Smoothie GF VT
- Mega-Greens Smoothie GF VT
- Orange Smoothie GF VT
- PB & Jelly Sandwich Smoothie GF VG VT
- Pomegranate Dandelion Tea LC GF VG VT
- Soothing Elixir LC GF VG VT
- Strawberry Banana Smoothie GF VT
- Super Skin Smoothie GF VT
- Tropical Smoothie LC GF VG VT
MEALS
- 5 Ingredient Black Bean Chowder LC GF
- Asian Broccoli & Rice Bowl LC GF VG VT
- Asparagus Penne VT
- Baked Pecan-Dijon Fish LC KT
- Baked Salmon with Dill Sauce LC GF KT
- Balsamic Glazed Fish LC GF KT
- Bean & Veggie Tacos or Burritos VG VT
- Black Bean Bowl LC GF
- Black Bean Soup LC GF VG VT
- Blueberry Mini Muffins LC GF VT
- Breakfast Burrito LC VT
- Buddha Bowl GF VG VT
- Chickpea Salad Sandwich GF VG VT
- Chickpea Spinach Soup LC GF VT
- Chickpea Wraps LC VG VT
- Cornmeal & Pecan Crusted Fish LC
- Crispy Potato-Crusted Fish LC GF
- Edamame Rice Bowl LC GF VG VT
- Fish Fillets with Broccoli Stuffing LC
- Fish with Bacon-Nut Butter KT
- Fish with Dill Breading LC
- Garlic Soup LC GF VG VT
- Greek Pita Pockets with Tzatziki Sauce LC VT
- Healthy Scrambled Eggs LC GF KT VT
- MahiMahi with Cucumber-Dill Sauce LC GF
- Miso Soup LC GF VG VT
- Mujaddara LC GF VG VT
- Mung Beans and Rice LC GF VG VT
- Oven-Fried Fish LC KT
- Pan-Fried Fish Fillets LC
- Pasta Della California LC GF VG VT
- Quinoa Oatmeal LC GF VG VT
- Salmon with Avocado Salsa LC GF
- Salmon with Mustard Sauce LC GF KT
- Salmon with Plum Sauce GF
- Salmon with Red Pepper Sauce LC GF
- Salmon with Spinach Artichoke Sauce GF KT
- Sesame Salmon LC GF KT
- Shrimp Power Bowl GF
- Spicy Black Bean Soup LC GF VG VT
- Tilapia with Balsamic Brown Butter LC KT
- Vegan Black Bean Bowl LC GF VG VT
- Vegan Jambalaya LC GF VG VT
- Vegetable Curry LC GF KT VG VT
- Vegetarian Chili LC GF VG VT
SIDES/SALADS/SNACKS
- Asian Cabbage Salad LC GF VG VT
- Asparagus Au Gratin LC KT VT
- Asparagus with Hollandaise LC GF VT KT
- Avocado Cilantro-Lime Rice LC GF VG VT
- Bacon Brussel Sprouts LC GF KT
- Bacon Wild Rice LC GF
- Beans & Greens Salad LC GF VG VT
- BLT Salad LC GF KT
- Broccoli Slaw LC GF KT
- Brown Rice Pilaf with Saffron and Ginger LC GF VG VT
- Brown Sugar Bacon Brussels Sprouts GF
- Brussels Sprouts with Cashew Sauce GF
- Cannellini and Tomato Crostini VG VT
- Caraway Brussels Sprouts LC GF VG VT KT
- Chinese Peanut Salad LC GF VG VT
- Creamed Spinach KT VT
- Creamed Spinach Au Gratin KT VT
- Creamy Bean Francais VT
- Creamy Kale LC GF KT VG VT
- Dill Vinaigrette Greens LC GF VG VT KT
- Farro VG VT
- Favetta & Pita Triangles GF VG VT
- Fried Cabbage LC GF VG VT KT
- Homemade Salsa LC GF VG VT
- Hummus & Pita Triangles GF VG VT
- Irish Potatoes (Colcannon) LC GF VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Molasses Beans LC GF
- Noodles with Peanut Sauce VG VT
- Nutty Brussel Sprouts GF KT
- Pesto Vegetables LC GF VG VT KT
- Prosciutto-Wrapped Asparagus LC GF KT
- Quinoa Salad LC GF VG VT
- Red Beans & Rice LC GF VG VT
- Roasted Asparagus LC GF VG VT KT
- Roasted Broccoli LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Onions LC GF VG VT
- Sauteed Kale GF KT
- Sauteed Spinach LC GF KT VG VT
- Sesame Green Beans LC GF KT VG VT
- Smoked Almonds LC GF VG VT KT
- Spinach & Strawberry Salad LC GF VG VT
- Steamed Edamame LC GF VG VT
- Warm Red Cabbage Salad LC GF VG VT