Managing your Raynaud’s symptoms

Do all you can to avoid cold environments, touching cold items or spending time in areas where temperatures fluctuate. Even a slight change in temperature can cause an attack. What you can do to keep warm:

• Wear lots of thin layers and loose clothing in order to remain as warm as possible
• Use hand warmers, feet warmers, gloves and thick socks to keep cold fingers and toes comfortable on chilly days
• Avoid touching cold surfaces and objects
• Always wear insulated gloves before going into the fridge or freezer
• Don’t have ice cold drinks straight from the fridge
• When going on a car journey, take a flask of hot water or soup with you just in case you need it in cold weather
• A hair dryer is useful for warming clothes and shoes before going out
• Have a hot bath before going to bed, it will help to warm your body enabling you to have a good nights sleep
• After a bath leave the water in while you dress – it will give off enough heat to keep you warm
• Stop smoking – research has shown that smoking can reduce the body’s temperature by up to one degree for up to 20 minutes
• Alcohol in moderation can help to stimulate the circulation but do not mix alcohol with medication
• When watching television place a hot water bottle behind your back or under your feet
• Keep doors closed – leaving a door open to talk to the milkman or neighbour can drastically reduce the temperature in your house
• Breathe in through your nose and out through your mouth when outdoors – this stops cold air being sucked in through your mouth and sent straight to your lungs; the nose acts as a filter

A few simple lifestyle changes can help to manage and lessen the symptoms of Raynaud’s and make your life easier.

However, if these do not help then it is important to visit your GP to ask about other treatment options.

One drug, Nifedipine, a calcium channel blocker, is licensed for Raynaud’s, and there are other drugs that are commonly prescribed for Raynaud’s too.

Click here to find out more information on Raynaud’s treatments.

Try to steer clear of stressful situations as stress and anxiety can trigger an attack. Take rests when you can to avoid getting too fatigued. The Pulmonary Hypertension Association (PHA UK) describes a good way of helping to focus on your breathing, called controlled breathing, (also known as diaphragmatic breathing) which uses your diaphragm and lower chest muscles. To try this technique, follow the steps below:

• Get into a comfortable position where your neck, shoulders and back are well supported, such as in an upright chair with armrests or by leaning against a wall.
• Relax your shoulders, neck and arms.
• Place your hands on your tummy, just above your belly button.
• Give a little cough- the muscle you feel under your hand is your diaphragm.
• As you breathe in, allow your tummy to swell – you’ll feel your hands rising and being pushed out by your diaphragm and tummy muscles.
• As you breathe out, relax and let your tummy fall.

Always try to maintain a balanced, healthy diet.

It is incredibly important to stop smoking, one cigarette can reduce the body’s temperature by up to one degree for up to 20 minutes. There are real benefits to stopping. For example:

• stopping smoking your treatment is safer for you
• you can expect to respond better to your treatment
• in the longer term, you will reduce your chances of your Raynaud’s worseningStop Smoking Helplines
  • NHS Smoking Helpline (England): 0800 022 4332 – Quit smoking – Better Health – NHS
  • Quit Your Way (Scotland): 0800 84 84 84 – Quit Your Way Scotland | NHS inform
  • Stop Smoking (Northern Ireland): Stop Smoking
  • Help Me Quit (Wales): 0808 085 2219 – Help Me Quit

Exercise, within your own limits, can boost circulation and may improve Raynaud’s. Even very gentle exercise can help to get the blood flowing – if you are feeling cold, for example, try swinging your arms as you walk.

Occasionally, exercise can trigger Raynaud’s attacks. Be careful if you are exercising in cold temperatures. Look out for signs of this happening and change your fitness plan if needs be.

Try one of these low impact exercises to see if it helps your Raynaud’s. Exercise is a great way to lift your mood and ensure that you stay fit and healthy:

• Walking is by far the most popular low-impact exercise. It works the cardiovascular system and burns calories. To get your heart rate up, walk faster than a stroll. Picking up the pace can increase the intensity of your workouts. Add short bursts of speed or walk up an occasional steep hill.
• Swimming works the whole body. It’s a great way to tone up and get trim. Swimming a few lengths involves most of the muscle groups, and you’ll get a good aerobic workout if you increase the pace. Swimming can also help you lose weight if you swim at a steady and continuous pace throughout your session.
• Cycling is a low-impact activity. But you can still injure yourself if you have the wrong size bike, or if the saddle and handlebars are at the wrong height. Cycling is an aerobic exercise that works your lower body and cardiovascular system. Start slowly and increase the length of your cycling sessions gradually.
• Yoga can improve both your physical fitness and your general wellbeing through a series of postures and breathing exercises. Regular yoga practice helps develop strength, balance, and flexibility. It can also lift your mood.
• Pilates focuses on rebalancing the body and improving posture through slow, controlled movements and exercises. Regular practise can help you improve muscle strength and your overall sense of wellbeing. It can be helpful for people who can’t or must not jump around too much.
• Dancing is great as while you’re having fun moving to music and meeting new people, you’re getting all the health benefits of a good workout. From ballroom to the zumba, there’s a dance style to suit all tastes.

Please consult your GP before making any major lifestyle changes.

Find more information about Raynaud’s and sport here.

These websites will help you find activities near you:

• NHS
• Active Scotland
• Sport Wales
• Sport Northern Ireland