Irish Raynaud's & Scleroderma Society

Information for Raynaud’s patients

There is more to treating Raynaud’s than wearing warm gloves!  A Raynaud’s attack can be devastating and debilitating, but by following a few simple common sense rules it is possible to think ahead and avoid situations that may bring on an attack.

Self help is of vital importance in managing the condition.

If you are a smoker the first, and most important thing you should do, is to stop smoking.  Nicotine is known to cause restriction of the blood vessels and can cause Raynaud’s attacks.  It has been proved that smoking can reduce the body temperature by one degree over a 20 minute period.

Hot Tips on Keeping Warm

Exercise

Gentle exercise will help your circulation.  Avoid sitting down for long periods of time.  Get up regularly and walk around the room, move arms and legs to stimulate ciruclation.  If the weather is cold exercise indoors.  Swing your arms, windmill style - centrifugal force helps drive blood into your fingers.

Learn a few basic exercises that are within your own physical limitations, or join a local exercise class - always check with your teacher that he/she is qualified to teach exercise, and make sure that they understand your particular needs.

Clothing

Wear layers of clothing rather than one heavy garment.  This helps to trap heat near the body and allows you to adjust your level of clothing to the heat of your environment.  In winter wear thermal vests, preferably with long sleeves.  Thermal long-johns will help to keep the legs warm.  Remember that keeping your body warm will help to keep your fingers and toes warm!

Wear ankle warmers and wrist warmers.  Even a light scarf round your neck will help to keep you feeling warm.

Going out in winter it is very important to keep your head warm.  Wear some sort of headgear such as a balaclava, ear muffs or ski hat as a considerable amount of heat is lost through the head.  Use a warm scarf to keep the nose and cheeks warm.  Wearing a polo neck sweater will help to keep the neck warm and stop draughts penetrating.

Use chemical heat packs to keep hands and feet warm - taking care, when hands are numb, to check how hot the warmer is.  These packs are available from this website, click here

At Night

Take the chill off the bed before you get into it with a hot water bottle or an electric blanket.  Make sure to use the blanket according to the manufacturer’s instructions.  Wool or thermal underblankets give extra warmth.  Duvets are light and warm but keep extra blankets at hand when the weather is cold.  If you prefer to use blankets then remember that wool is very warm.  Wear long night clothes with long sleeves and high neck and wear bed sock, gloves and a night cap.

Eating for Warmth

Your body needs plenty of warming food in winter time so start the day with something hot, for example porridge, or cereal with warm milk.  Try to eat plenty of small meals to maintain energy and heat levels and, whenever possible, have a hot meal in the middle of the day, or have hot soup for lunch.

Plenty of hot drinks, especially between meals and before going to bed, will help to warm you.  Try bringing a flask with you at bedtime in case you wake up feeling cold during the night.

Keep a good supply of food in the house and eat plenty of fresh fruit and vegetables.  Good sources of protein and energy are bread, milk, meat, fish, eggs, potatoes and baked beans.

Keep a pair of gloves near the fridge.  Attacks can be brought on just by putting your hands into the fridge or picking up a cold object.  Use tongs to pick up ice cubes.

Other Hints

Breathe through your nose at all times, but particularly when out in the cold.  This stops cold air being sucked directly into your lungs.  Breathing through the nose allows the air to be warmed and filtered before it gets to the lungs.

Avoid touching cold surfaces and objects, such as milk bottles, and always wear insulated gloves when going to the fridge or freezer.  Wear gloves in the supermarket, particularly at the cold food section.  Don’t drink ice cold drinks straight from the fridge.

If children are playing in the snow encourage them to wear plastic disposable gloves over their woolen ones, as getting wet makes the cold worse, which may trigger a Raynaud’s attack.

If possible, use shoulder bags or a trolley on wheels for shopping rather than a bag with handles, as these can cause restriction of blood to the fingers.

Avoid stressful situations whenever possible.

Ironing clothes helps to keep you warm.

When watching TV put a hot water bottle behind your back and remember to get up and walk around regularly.

Use warm air hand dryers to warm hands and feet!

Physical activity speeds up the circulation and makes muscles generate heat - that doesn’t mean you have to hit the gym!  Cooking and ironing create as much heat as walking, and house-cleaning can be as warming as an exercise session.  Standing instead of sitting increases heat production by 20%.

Keep doors closed - leaving a door open to talk to a neighbour, even for a few moments, can drastically reduce the temperature in your house.

A hair dryer is useful for warming clothers and shoes before going out, especially when on holiday.

Keep your clothes and shoes for the next day in the airing cupboard overnight.

The colour red signifies warmth.  Fires which have a red glow make you feel warmer than those which just give out heat by fan or convector.  Try a bowl of red flowers.  Red lamp shades or bulbs add a warm look to your house.

After a bath leave the water in while you dress - it will give off enough heat to keep you warm.  After a shower, while still in the shower cubicle, wrap a large bath towel tightly around your body, under the arms, use another towel to dry your hair, sholders,  arms and legs, and then drape a dry towel around your shoulders before you step out of the cubicle.  This means that you are dry before you leave the steamy warmth of the shower cubicle and less likely to feel chilled.

Alcohol in moderation can help to stimulate the circulation, but do not mix alcohol with medication and always use it with care and in moderation.