8 Foods for Healthy Veins and Vascular Health

While there are treatments and procedures able to help cure and prevent spider and varicose veins from a cosmetic standpoint, their ongoing development can also cause major problems in surrounding body systems, such as risks of blood clotting, additional swelling and gradual varicose vein enlargement.  Taking appropriate measures prior to experiencing extreme symptoms is key in protecting not only your vein health but also overall health.

Nutrition and exercise are two of the most important contributing factors to preventing varicose and spider vein development.  Here are 8 super foods that may help keep your veins healthy, happy and keep blood flowing!

  1. Blueberries

Due to the high concentration of anthocyanins (flavonoid pigments), blueberries contribute to the health of the collagen matrix by neutralizing enzymes that destroy connective tissue and scavenging free radicals throughout the body. They also help repair damaged proteins in the blood vessel walls and promote the overall health of the vascular system. As an additional source of both soluble and insoluble fiber, these Vitamin E powerhouses are crucial in the diet.

  1. Watercress

Historically, watercress is known as the “cure of cures” by the father of medicine himself, Hippocrates.  Cruciferous plants like watercress are shown to be helpful in lower LDL-Cholesterol levels therefore reducing risks of cardiovascular disease and even chronic heart disease.  Lowing LDL levels will prevent plaque buildup in cell walls, eliminating areas of clotting.

  1. Avocado

Packed with Vitamins C and E, avocados are a key food for vascular health.  Additionally, avocados contain high concentrations of glutathione, a tripeptide molecule the works to protect the heart, veins and arteries from oxidation damage.

  1. Rosemary

Rosemary stimulates circulation and therefore plays a roll in preventing varicose vein symptoms from occurring.  Rosemary, like other herbs, contains a plant polyphenol that can help protect tissues from free radical damages, and ursolic acid to strengthen capillaries.

  1. Beets

Known for their rich color, beets are an antioxidant powerhouse! The phytochemical responsible for their color, betacyanin, is known to reduce levels of homocysteine, a naturally occurring amino acid that can often cause damage to blood vessels.

  1. Ginger

In herbal medicine especially, ginger is used to help prevent varicose vein development for its ability to dissolve fibrin in blood vessels and improve circulation.  In most varicose and spider vein cases, patients have an impaired ability to break down fibrin, an insoluble protein that causes veins to become lumpy and hard.

  1. Asparagus

Known as one of the best artery-clearing foods, asparagus works to release pressure in veins and arteries throughout the entire body system.

  1. Buckwheat

Rich in rutin, buckwheat is recommended due to its ability to promote vascular health. Additionally as a great source of fiber, buckwheat also contains all 8 essential amino acids, all of which are needed for tissue repair.

 

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Frequently Asked Questions: VenaSeal

As winter months are the best time to get veins treated, we are decoding the questions and facts about our latest technology used to treat varicose veins: VenaSeal. This minimally invasive closure treatment treats venous reflux disease using only an advanced medical adhesive. Unlike heat-based treatments, VenaSeal does not require an anesthetic and eliminates added risk of burning or nerve injury associated with thermal based procedures.

Here are some of the questions most frequently asked about VenaSeal:

What is VenaSeal?

VenaSeal™ is the newest minimally invasive closure system in the industry that treats venous reflux disease using an advanced medical adhesive.  Specifically, VenaSeal™ is used to directly close the diseased vein segment while minimizing patient discomfort, reducing recovery time and reducing risk of additional post-operative side effects.

What can I expect during the procedure?

Unlike other heat-based treatments, the VenaSeal™ closure system does not require tumescent anesthesia (multiple injections of a dilute local anesthetic), and eliminates the risk of burning or nerve injury associated with thermal based procedures. The VenaSeal adhesive is places into the vein through a catheter and quickly closes the vein, rerouting blood through nearby healthy veins.

Will the loss of the vein a problem?

No, after the VenaSeal treatment, all blood is redirected to the many additional, healthy and normal veins accessible in the lower leg.

What is recovery time like after my procedure?

Most patients experience no down time following the VenaSeal procedure and can return to normal activity immediately. Some cases report only minor post-operative discomfort. As in every case, there are always risks of vein irritation and inflammation, but are rare with VenaSeal.

 

To find out more information about VenaSeal, call Reno Vein Clinic today to find out if it might be the right solution for you before summer and shorts weather arrive! (775) 329-3100.

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Fuel-Filled Breakfast for the Office or Adventure

Whether you are getting to work at the office or heading out for a hike in Emerald Bay, this quick, easy breakfast will help keep you full for hours! Enjoying a nutritious and nutrient dense breakfast to start your day can help curve cravings throughout the day and will make sure you are ready to take on the day! These protein-packed “muffins” are so easy and you can add any vegetables or lean proteins to pack even more of a nutrient punch!

Cheesy Spinach and Mushroom Egg Muffins

Ingredients:

1 dozen eggs

1/2 teaspoon salt

Non-stick cooking spray

1 cup fresh spinach

1 cup thinly sliced mushrooms

1/4 cup thinly sliced green onion

2 cups shredded cheddar or parmesan cheese

Steps:

  1. Preheat oven to 350 degrees. Crack eggs into liquid measuring cup. Whisk eggs and salt until combined.
  2. Grease a 12-cup muffin pan.  Divide spinach, mushrooms, green onion and cheese evenly amongst each muffin cup.  Carefully pour eggs over the top of the muffins until 3/4 full.
  3. Bake for 20-25 minutes.  Let muffins rest for several minutes before using a rubber spatula to carefully remove each muffin.
  4. Consume immediately or let cool and transfer to a reusable plastic bag or Tupperware.  Refrigerate for up to a week or freeze for a month.

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Veins and CVD: Tips to Control Your Blood Pressure

It’s no secret that one of the leading causes of varicose veins is high blood pressure. When blood vessels have excess amounts of pressure on them, it does not allow blood to flow through the veins easily and ultimately leads to blood pooling in sections of veins. While varicose veins are commonly a cosmetic problem only, severe cases can often lead to more serious problems as well.

Here are 8 lifestyle changes you can start making today to keep manage your blood pressure:

  1. Lose a Few Extra Pounds – as weight increases, blood pressure often increases also which makes weight loss one of the best and most effective ways of managing your blood pressure. Additionally, paying close attention to your waistline may also help as carrying excess weight around the hips may put you at greater risk of developing high blood pressure.
  2. Exercise Regularly – getting at least 30 minutes of cardiovascular exercise 3-5 days a week can greatly impact your blood pressure. Regular exercise will help balance out your blood pressure and can lower to regular levels over time.
  3. Focus on Your Diet – consume foods you know will benefit your overall health! Eating whole grains, lean proteins, fruits and vegetables can help lower your blood pressure by up to 14 mmHg.
  4. Watch Your Sodium Intake – pay attention to your food labels for hidden salt! Even a small reduction can change your blood pressure by 2 to 8mmHg. Try not salting your foods and consuming fewer process foods to keep your sodium intake below 1,500mg per day.
  5. Limit Alcohol Intake – while some alcohol can be good for your health, drinking more than the average moderate amount can increase your blood pressure and even reduce the effectiveness of blood pressure medications. If you are on blood pressure medications, consult your physician.
  6. Quit Smoking – smoking not only directly affects your blood pressure, but also has lasting effects even minutes after your finish. Quitting smoking will not only help your blood pressure return to normal, but will increase life expectancy.
  7. Reduce Stress Levels – chronic stress is a major contributor to high blood pressure and can lead to other life choices that have even greater effects. Try using a healthy activity to lower your stress levels like yoga, a long walk or time meditating.
  8. Monitor Your Blood Pressure Regularly – regular visits to your physician or monitoring your blood pressure at home can greatly help hold yourself accountable and motivate you to make the proper decisions to get your number under control!

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Fitness Apps to Help Keep You Accountable through 2017

The New Year is the best time to reevaluate your health, set new fitness goals and motivate yourself to meet those goals in 2017. Because our Smart Phones are in our homes, car, and office, fitness and health apps make tracking exercise and diet easier than ever!

Here is a list of our top favorite health and fitness apps to help you reach our goals this year!

My Fitness Pal

The best way to hold yourself accountable for your diet is to track your meals, snacks and water. My Fitness Pal will do it all for you! My Fitness Pal has one of the largest databases of foods, so you never have to wonder if what you’re eating will be able to track. Equipped with a barcode, you can even scan any food item to avoid manually. Another reason My Fitness Pal is our ultimate health go-to, if you are a Fitbit user, simply sync the two together and you can track your exercise and get a close estimate of your calories in versus your calories out!

Download: iTunes App Store | Google Play

Price: Free or purchase a Premium subscription option for more features.

My Macros + Diet

If you aren’t familiar with tracking your macros, this is a great way to make sure you are getting your calories from all the right sources and in the right amounts! This app will track over 5 million food items and get detailed insight on how your diet is impacting your goals.

Download: iTunes App Store

Price: Free

Nike+ Training Club

This app is your personal trainer on the go. Fully loaded with 100+ workouts and visual guides, this is perfect for an at home workout when you couldn’t quite make it to the gym, or for the gym or park. With expert personal trainers leading you through your workout, the app will also create a personalized training plan based on your needs as you go. This app will definitely have you reaching all your goals in no time!

Download: iTunes App Store | Google Play

Price: Free

Aaptiv

Another personal trainer on the go, but more for the cardio junkie! This app will have you feeling like you’re in a spin class every day! With trainers talking you through every ride, run or elliptical workout, they crank up the intensity but also cool you down. Time flies when there is someone in your ear motivating you through the workout and who is with you every step of the way!

Download: iTunes App Store | Google Play

Price: $9.99/month

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Happy Trails: Snowshoeing through Winter Months

Winter months take a huge toll on the body; whether it’s less exercise or holiday food, it gets tough to keep up with your healthy habits! As we age, our major joints (knees, hips and shoulders) cannot keep up how they used to in our earlier ski bum days. While skiing is typically very tough on the knees and hips, putting great amounts of stress on crucial joints, snowshoeing is the perfect alternative as a form of low-impact, low joint stress winter exercise that will torch those stubborn holiday calories!

While not only a great workout, snowshoeing also provides great benefits to your major joints such as your knees and hips, and even your back. As a workout that covers all major bases, snowshoeing is a great calorie burner, fat burner, cardiovascular conditioning exercise, strength builder, and works to increase balance and agility. Able to burn upward of 1,000 calories in only an hour, this is an activity the whole family and even your dogs can enjoy! Pack a thermos of hot chocolate and head out for an afternoon! (Source)

Here is a list of some of the best snowshoeing trails to try in the Reno/Tahoe/Truckee area! Try something new this winter and keep your veins happy and healthy through the holidays and winter months! Happy trails!

Donner Pass to Mount Judah Trail

Distance: 5 miles

Skill Level: Moderate

 

Donner Memorial State Park

 

Eagle Point and Emerald Bay Trail

Distance: 4 miles

Skill Level: Easy to Moderate

 

Blackwood Canyon to Barker Pass Trail

Distance: 14 miles

Skill Level: Moderate

 

Meeks Creek Trail

Distance: 3.8 miles

Skill Level: Easy

 

Loch Leven Lakes Trail

Distance: 7.4 miles

Skill Level: Moderate to Strenuous

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Stay Healthy Through the Holidays

As the holidays are quickly approaching, this time of year is always the hardest to keep up with healthy eating and regular exercise. While indulging in your favorite sweets, Thanksgiving dishes and family traditions, your health does not always need to go by the wayside…completely.  Easy swaps and simple changes can make a huge difference in how you feel (and look) during and after the holiday season. Here are 7 tips to stay on track through the holidays and get a jump-start on that New Year’s Resolution!

  1. Stay Active – While you may not want to take an hour to go to the gym while the family is in town, creating a fun way to get the whole family to participate is a great way to get active before the food coma hits. Organize a family flag football game for Thanksgiving morning before cooking ensues or take a walk and look at the stars after you’ve eaten!
  2. Lighten Up Typical Meals – No one will even notice these simple swaps, but they will notice they feel much better the day after! A few simple suggestions are to use fat-free chicken broth to baste the turkey or make gravy, reduce butter and oil wherever you can and try using plain Greek yogurt or fat-free sour cream in dips, casseroles, and mashed potatoes.
  3. Watch Your Portions – The table may look like an all you cat eat buffet, but being mindful of your serving sizes may be the trick to keep your pants fitting! Instead of loading up on mashed potatoes, which are available all year, fill your plate up first with the seasonal favorites!
  4. Enjoy Each Other’s Company – Enjoying conversation, putting the fork down between bites and tasting each mouthful will leave you feeling more satisfied after just one plate instead of not allowing your stomach to tell your brain, “that’s enough!” Try to fill up first on fiber-rich foods and foods that hold water to feel more full.
  5. Sip Your Alcohol – Alcohol calories add up quickly! While it is easy to get caught in the moment on the day and want to out drink your Uncle, you will not be feeling great the next day, and will be drinking way too many calories you would rather be eating! Instead, stay hydrated throughout the day and enjoy a glass of wine with the feast!
  6. Be Realistic – While you may not lose weight during the holidays, focusing on maintenance will change your attitude about eating and indulging. While limiting yourself may cause a big binge meal at the end of the week, indulging slightly throughout the week will make maintaining weight easier and even easier to kick off a few pounds after the holidays pass.
  7. Focus on What Matters – While the holidays are the best time of year to indulge, they are also a time to create lasting memories with the friends and family you spend them with. Instead of creating memories around food, take food out of the picture and focus on the people who are surrounding you for them!

(Source)

 

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