We recently found two articles offering winter tips for managing Raynaud’s. One is 10 Cold Weather Tips for Managing Raynaud’s During Winter from the Cleveland Clinic, a well-respected academic medical center. The second is titled Staying Warm in Winter: A Guide for Individuals with Raynaud’s published by a digital health news organization called Mediva. Given their targeted and timely titles, we were glad to see the press coverage on Raynaud’s this challenging time of year!
The two articles overlap in some areas, and offer unique suggestions on staying warm in others. Here’s what they suggest:
- Keeping Extremities Warm and Dry – Suggestions include the usual items to keep handy at all times: Gloves, mittens, hand and foot warmers, etc. Interesting that both articles repeat an emphasis on hands and feet as opposed to fingers and toes which are the primary issue for most Raynaud’s sufferers, while other extremities that can experience symptoms (nose, ears, etc.) aren’t even referenced. Mediva specifically mentions products made with temperature-regulating fabric contents, like silver, copper, merino wool and today’s high-tech fibers like those found in FibreHeat’s® Gloves.
- Layering Clothing and Protecting the Body’s Core from the Cold – Layering traps warm air close to the body for keeping the core warm. While we experience the cold mostly in our extremities, exposure to cold anywhere on the body can trigger attacks. And since the attacks are designed to send blood from the extremities to the core for protecting our vital organs, a warm core goes a long way toward alleviating or lessening Raynaud’s attacks. Well-insulated gloves and socks also go a long way in protecting the digits from the cold. Heat Holders® Socks, Glider Gloves and Öjbro Wool Gloves and Mittens are all heavily insulated for added protection of fingers and toes. Glider Gloves also contain copper content for thermal conductivity, while Öjbro’s products are made from the finest temperature-regulating merino wools.
- Avoid Trigger Generating Activities and Environments – Smoking and caffeine constrict the blood vessels, so they can both aggravate Raynaud’s symptoms. That doesn’t mean you have to give up coffee completely, just be careful to drink it in moderation. If possible, keep your daily environment warm enough to be above your temperature threshold. That can be challenging when other family members or co-workers feel they are suffocating from the heat, but whatever you can do to maintain a warm zone away from drafts, vents, or other triggers will help add to your comfort. One aspect of managing your environment that is often overlooked is to avoid dramatic temperature changes in your surroundings. Attacks can be triggered by a major change in temps up or down – so coming into a warm house and standing right next to a blazing fire after a freezing snowstorm outside can actually aggravate symptoms. Be mindful of how you enter and exit warm saunas and showers. It’s best to adjust naturally to a temperature change in your environment, not to rush from cold to hot or visa-versa.
- Practice Stress-Reducing Activities and Self-Care – Attacks can be triggered by stress as well as cold, so whatever calms you is good for managing Raynaud’s. Whether it’s yoga, listening to music, reading a book, binging on your favorite streaming programs, dancing, getting a massage, or cuddling with Fido – find calming activities that you enjoy and look forward to practicing. Some people with Raynaud’s find that self-help techniques, such as biofeedback, meditation and Tai-Chi work well for them. Give it a try!
- Stay Active and Exercise – Exercise gets the blood flowing to help warm the body and can also help reduce stress. The Cleveland Clinic recommends “30 minutes of moderate-intensity aerobic exercises five days a week.” We’ve not seen a specific exercise prescription for Raynaud’s patients before, and wouldn’t take this one too literally. Any activity that gets your mind off work or stressful issues and gets you moving is good for the soul and helps the body reduce attacks.
- Stay Hydrated – While not on most lists of Raynaud’s tips, staying hydrated helps maintain the body’s temperature and promotes blood flow. In addition to drinking lots of water, warm drinks can both help with hydration while warming the body to help fend off Raynaud’s attacks. Just be mindful not to drink too much caffeine!
Both resources stress the importance of consulting a doctor regarding proper diagnosis and treatment options. Sufferers with mild symptoms may get enough relief from lifestyle adjustments and warming strategies, while those with more severe symptoms may benefit from available medications or surgical treatments.
Interesting that the recommendations from these two sources were fairly consistent with the tips generated when we consulted our AI buddy for advice on avoiding Raynaud’s attacks. It all confirms there’s no single solution, just a combination of lifestyle tips and useful products, along with healthy diet and exercise suggestions. If you’re a candidate for any of the medications, they may offer some relief, but don’t expect a magic pill solution!
We hope fellow Frosties will find the above winter tips for managing Raynaud’s helpful in finding warmth and comfort during the challenging colder months. If you have tips or products you’d like to share, please contact us at info@raynauds.org.
