Cold Feet, Cold Hands: (Raynaud’s Syndrome)
Raynaud’s Syndrome:
Raynaud's Syndrome is a condition where small blood vessels of the fingers & toes temporarily narrow. This reduces blood flow and causes the affected areas to turn white or blue and feel cold or numb. When normal blood flow returns, these areas may turn red, tingle, or even hurt.
Raynaud’s Syndrome Stats:
General Population: 4 to 15% of the general population are affected by Raynaud’s Syndrome. Its prevalence varies by region, climate, age, gender & family history.
Primary Raynaud's Syndrome (idiopathic or without an associated condition) is more common and accounts for the majority of cases. It’s estimated to affect:
5–10% of the population in colder climates, where cold exposure can more easily trigger symptoms.
Women more than men (about 3-4 times more likely), especially among those aged 15-30.
Secondary Raynaud's Syndrome (associated with other medical conditions/diseases) is less common and it affects about 0.1–1% of the population. It’s more likely to be found in people with conditions like scleroderma, lupus, and rheumatoid arthritis. Secondary Raynaud’s Syndrome tends to be more severe than primary Raynaud’s.
Ethnicity and Climate: Raynaud’s is less common in warmer climates and among people of certain ethnicities (e.g., African & Asian descendants).
Primary Raynaud’s Syndrome (or Raynaud’s Disease) & Its Causes:
Primary Raynaud’s Syndrome is a non-serious condition & does not cause blood vessel damage.
Primary Raynaud’s Syndrome can be triggered by:
Cold Temperatures
Emotional Stress
An Unknown Cause (Idiopathic)
Secondary Raynaud’s Syndrome (or Raynaud’s Phenomena):
Secondary Raynaud’s Syndrome occurs due to an underlying condition, medication or lifestyle factor. If the cause or the symptom is not treated, it can lead to serious issues (e.g., skin ulcers).
Secondary Raynaud’s Syndrome may be linked to other health conditions/diseases such as:
Autoimmune Disease (e.g., scleroderma, lupus, rheumatoid arthritis, cryoglobulinemia & Sjogren’s Syndrome)
Arterial Diseases (e.g., atherosclerosis, vascular disease, carpel tunnel syndrome)
Medications (e.g., beta blockers, chemotherapy drugs, vasoconstrictive medications)
Repetitive Actions/Vibration Injury (e.g., typing, vibrating power tools)
Hormonal Conditions (e.g., estrogen, progesterone, testosterone)
Polyvinyl Chloride Exposure
Medical assessments & diagnostic testing need to be completed to find the cause of Secondary Raynaud’s Syndrome.
Raynaud’s Syndrome Diagnostic Testing & Lifestyle Assessments:
Depending on the history, severity, complications or related diagnoses, you may consider seeking medical attention for Raynaud’s Syndrome from a Primary Care Physician, Rheumatologist, Vascular Medicine Specialist/Vascular Surgeon, Cardiologist, Dermatologists &/or Medical Acupuncturist.
Some diagnostic tests that might be considered when looking for the cause of Raynaud’s Syndrome include:
Complete Blood Count: Assesses overall health, anemia (low/unhealthy red blood cells) or inflammation.
Autoimmune Antibody Tests:
Antinuclear Antibody Test: Assesses autoimmune activity (e.g., lupus & scleroderma)
Anti-Scl-70 and Anti-centromere Antibodies: Used if scleroderma is suspected
Rheumatoid Factor: Assesses for rheumatoid arthritis
Inflammatory Markers:
C-Reactive Protein & Erythrocyte Sedimentation Rate: Assesses elevated autoimmune & inflammatory conditions
Thyroid Function Tests:
TSH, Free T3 & Free T4: Assesses for hypothyroidism which can impair blood flow
Hormone Panel:
Sex Hormones (Estrogen, Progesterone, Testosterone): Hormonal imbalances can sometimes affect blood flow
Adrenal Hormones (Cortisol, DHEA): Stress responses (note: chronic stress can worsen Raynaud's symptoms)
Nutrient Deficiency Tests:
Vitamin D, B12, Magnesium & Iron: Deficiencies in these nutrients can impact vascular health & nerve function
Circulatory & Vascular Imaging:
Nailfold Capillaroscopy: Changes in small blood vessels structure may be associated with autoimmune diseases
Doppler Ultrasound: Detects obstructions or abnormalities in arterial blood flow
Heavy Metal & Toxin Testing: Excessive heavy metals, like mercury, can disrupt vascular health
Comprehensive Metabolic Panel: Identifies indirect blood flow issues related to kidney, liver, electrolytes & glucose.
Work with a healthcare provider to develop the best plan to assess, diagnose & treat specific conditions/diagnoses.
Raynaud’s Syndrome Nutrition Considerations:
Some nutritional elements that may help blood flow and reduce inflammation &/or symptoms:
Foods Rich in Omega-3 Fatty Acids: Examples: Flaxseeds, chia seeds, walnuts hemp seeds, fatty-fish
Leafy Green Vegetables: Examples: Spinach, arugula, kale
Vitamin C-Rich Fruits & Vegetables: Examples: Oranges, bell peppers, blueberries, strawberries, broccoli
Magnesium-Rich Foods: Examples: Pumpkin seeds, almonds, avocados, bananas
Ginger, Garlic, Turmeric: Examples: Fresh or dried
Dark Chocolate (serving size amount): Example: Dark chocolate with a high cocoa content (70% or higher)
L-Arginine Foods: Example: Nuts, seeds, lentils, chickpeas
Some nutritional elements to be AVOIDED as they can interfere with blood flow, cause inflammation &/or increase symptoms:
Caffeine: Examples: Coffee, black tea, energy drinks, dark chocolate in large amounts
High-Sodium Foods: Examples: Processed foods, canned soups, salty snacks
Sugar & Refined Carbohydrates: Examples: White bread, sugary snacks, soft drinks
Alcohol (moderate to excessive): Examples: Beer, cocktails, spirits
Saturated & Trans Fats: Examples: Fried foods, butter, processed snacks with trans fats.
Lifestyle & Environmental Adjustments (some examples):
1. Keep Warm: Layers for Hands & Feet; Outdoor Portable Warmers, Warm Indoors, Avoid Sudden Drops in Temperature
2. Manage Stress: Practice Relaxation Techniques, Stay Physically Active, Prioritize Sleep
3. Exercise Regularly: Cardiovascular Exercise, Strength Training, Avoid Outdoor Exercise in Extreme Cold
4. Stop Smoking & Limit Alcohol: Quit Smoking, Limit Alcohol Intake
5. Eat a Circulation-Friendly Diet: Focus on Anti-inflammatory Foods, Limit Caffeine & High-Sodium Foods, Stay Hydrated
6. Protect Hands & Feet: Protective Gloves for handling cold & vibrating tools, Insulted/Moisture-Wicking Footwear
7. Practice Good Circulation Habits: Stretch & Move Often, Massage & Stretch Hands/Feet, Elevate Hands or Feet
8. Avoid Repetitive Hand Motions & Vibration Exposure: Limit Activities That Cause Repetitive Stress
9. Manage Other Health Conditions Address Underlying Health Issues, Regular Check-Ups
10. Mineral/Vitamin Deficiencies: Consult with a provider before taking Magnesium, Omega-3 Fatty Acids, Vitamin D & B12
Alternative Approaches to Address Raynaud’s Syndrome:
These approaches aim to improve circulation, reduce stress, and support overall vascular health.
Alternative therapies can be helpful in managing Raynaud's syndrome, especially when used alongside conventional treatments.
Before trying any of these alternative approaches, it is important to learn more about them & discuss them with a healthcare provider.
This is particularly important for Secondary Raynaud’s Syndrome as some therapies may interact with medications or require specific supervision.
1. Primary Raynaud's Syndrome (Raynaud’s Disease or Idiopathic Raynaud's Syndrome):
Biofeedback Therapy to consciously control body temperature
Acupuncture to stimulate blood flow & reduce the frequency of events
Herbal Remedies: Ginkgo Biloba, Cayenne Pepper (Capsaicin) topical creams (Use with caution: may irritate skin)
Essential Oils: Warming Essential Oils (e.g., ginger, cinnamon, rosemary) diluted & massaged onto affected areas
Massage Therapy to improve circulation
Yoga & Tai Chi improves circulation & reduces stress
2. Secondary Raynaud's Syndrome (Associated with Underlying Conditions):
Nutritional Therapy:
Anti-inflammatory Diet: Emphasize anti-inflammatory whole foods, such as fruits, vegetables, whole grains, and omega-3-rich foods (e.g., chia seeds, fatty fish). Avoid processed foods, which may worsen inflammation especially in people with autoimmune diseases.
Supplements:
Vitamin B3 (Niacin): Niacin has a vasodilatory effect and may help improve blood flow. It should be used under a healthcare provider’s supervision, as high doses may cause side effects.
Fish Oil: Omega-3s can reduce inflammation & improve circulation. These may be particularly helpful if Raynaud's Syndrome is associated with autoimmune conditions.
Vitamin D & Magnesium: Low levels of these nutrients may exacerbate symptoms, especially in Secondary Raynaud’s Syndrome.
Low-Level Laser Therapy (LLLT): This therapy uses low-intensity lasers to stimulate blood flow and may help reduce symptoms in some cases of Secondary Raynaud's Syndrome
Mind-Body Therapies:
Meditation & Guided Imagery: Stress reducing techniques can help improve blood flow by promoting relaxation & calming the nervous system.
Cognitive-Behavioral Therapy (CBT): CBT may help individuals with Secondary Raynaud's Syndrome manage stress & emotional triggers, which can lead to fewer episodes.
Probiotics: In cases where autoimmune disorders are linked to gut health, probiotics may help support immune health & potentially reduce inflammatory responses.
3. General Approaches for Primary & Secondary Raynaud’s Syndrome:
Hydrotherapy: Alternating between warm and cool water soaks for hands and feet can improve circulation over time. Warm water helps dilate blood vessels & promotes blood flow.
Cold Avoidance Training: Practicing gradual exposure to cooler temperatures while using warming measures can help build tolerance to slight temperature changes without triggering an episode.
Botanical Extracts: Ginger, Garlic & Turmeric have anti-inflammatory & circulation-boosting properties.