If you start to feel symptoms coming on midrun, windmilling your arms to boost blood flow might ward them off, Dr. Tuladhar says. Or, you can stuff them under your armpits for warmth.
6. Don’t forget about your feet.
If your Raynaud’s also affects your toes, thick wool or other types of thermal socks can help protect them; double up if necessary. The same companies that made hand warmers also sell toe warmers and heated insoles, and some skiers use heated socks or ski boots. Thick or insulated shoes and boots help, too, if they’re possible for your activity, Dr. Tuladhar says.
7. Take a few deep breaths.
In addition to cold temperatures, stress can trigger a Raynaud’s attack. Relaxation techniques like meditation and deep breathing can help, Dr. Kahaleh says. That’s another reason to keep up your routine as best you can, since exercise is also a proven stress-buster, Dr. Sammut says.
8. Fuel appropriately.
While moving to a warmer climate did reduce Samuel’s symptoms, what made an even bigger difference was ensuring she got enough fuel—and especially enough carbohydrates—to provide energy for all the training she was doing. Fueling up keeps your immune system working properly, and carbs specifically both power your workouts and ensure you’re absorbing enough iron, which is important for good blood health, she says.
9. Sip smarter.
While staying hydrated is important even in cold weather, try not to drink icy beverages before or during your outdoor workout (say, that bottle of water you left in your car). “That just cools your core, and that can trigger Raynaud’s,” Dr. Tuladhar says. Instead, keep your water at room temperature or even warmer. In addition, limit caffeine and alcohol, both of which may constrict blood vessels and worsen Raynaud’s, Dr. Kahaleh says.
10. Give your body time to thaw.
Even if you’ve kept the blood flowing throughout your run or other activity, you may be prone to a Raynaud’s attack immediately afterward. To prevent this, cool down gradually, Dr. Tuladhar recommends. For instance, instead of suddenly stopping your run, do some brisk walking before kicking off your sneakers.
Then, when you get back inside, hop in a warm shower as soon as possible, keeping a robe nearby to prevent a temperature drop when you get out, Dr. Tuladhar says. If you can’t clean up right away—or if a hot shower after a cold workout makes you dizzy—at least change out of your sweaty clothes into warm dry ones. Keep your hand warmers on for a bit or run your hands under warm water for a few minutes, she suggests.
11. Maybe hold off on this post-workout tool.
Power tools like chainsaws and power drills can also trigger Raynaud’s, possibly due to the effects of vibration on blood vessels—so massage guns could have a similar effect. To minimize risk, avoid them during a Raynaud’s attack or soon after coming in from the cold. Keep your hands warm and dry when you use them, and don’t hold them too tightly. “Or, if you have the privilege, have someone else do the massage for you,” Dr. Tuladhar recommends.
12. Still suffering? Consider meds.
If Raynaud’s is making your life miserable despite all your efforts, ask your doctor about medication. Calcium channel blockers, typically used to lower blood pressure, relax the blood vessels in your hands and feet. If those don’t work for you or have troublesome side effects—in some people, they cause dizziness and uncomfortable swelling—vasodilators like sildenafil (yep, that’s Viagra) work similarly, Dr. Tuladhar says.
These drugs aren’t quick fixes; you have to take them regularly, versus popping a pill before you head outside. But you can take them seasonally, coming off in the spring and summer and getting back on them when temps start to drop again, she notes.
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