Raynaud's Phenomenon

Keep warm (most important): dress in layers (wool, fleece—retain heat), wear gloves/mittens even indoors if cold, hand/foot warmers (disposable heat packs), heated gloves/socks available, warm house well, warm car before driving, avoid air conditioning directly on hands/feet, warm shower/bath, Avoid triggers: cold exposure (even refrigerator, freezer—wear gloves), emotional stress (triggers attacks via sympathetic activation—stress management essential), smoking (nicotine causes severe vasoconstriction—must quit), medications that worsen Raynaud's (beta-blockers, migraine drugs, decongestants, amphetamines, estrogen—discuss alternatives with doctor), vibrating tools (if occupational trigger), Stress management: biofeedback (proven effective for Raynaud's—teaches voluntary control of skin temperature, reduces attack frequency 60-90% in studies), meditation, yoga, deep breathing, progressive muscle relaxation, Exercise: regular aerobic exercise improves overall circulation, but avoid getting cold during/after exercise, Protect extremities: mittens better than gloves (fingers together stay warmer), insulated, waterproof footwear in winter, wool socks, avoid tight rings, watches, shoes (restrict circulation), Biofeedback training: specific technique for Raynaud's (involves warming hands using mental techniques, proven effective, many insurance plans cover, find certified practitioner), When attack occurs: move to warm area, run warm (not hot) water over hands/feet, swing arms in circles (increases blood flow to fingers), massage hands/feet gently, avoid rubbing vigorously (can damage tissue if severe), For severe Raynaud's (tissue damage risk): Protect fingers/toes carefully (any cut/injury heals poorly due to poor circulation, infection risk), avoid trauma, report any skin ulcers, color changes, or pain immediately, calcium channel blockers (nifedipine) if lifestyle/supplements insufficient (prescription, effective for moderate-severe Raynaud's, side effects: flushing, headache, ankle swelling, low blood pressure).