How to reduce Raynaud’s symptoms by addressing the root causes

One of the most unsettling symptoms my clients experience is when their fingers or toes suddenly turn white, blue, or red in response to cold or stress. If this sounds familiar, you may have Raynaud’s phenomenon (pronounced ray-NOZE). While many think of it as just a circulation issue, it can also be a sign of a deeper imbalance — particularly for those with autoimmune conditions.

I’ve worked with clients who have lupus, scleroderma, and mixed connective tissue disease, and Raynaud’s often shows up alongside these diagnoses. It’s not just about cold hands; it can indicate underlying inflammation, vascular stress, nerve dysfunction, and even issues with oxalate metabolism. Understanding these connections can open the door to better management and relief.

What causes Raynaud’s phenomenon?

At its core, Raynaud’s is a problem with how blood vessels respond to stimuli. If you have autoimmune diseases, the immune system may attack the lining of blood vessels, making them more reactive. This can lead to exaggerated vasoconstriction, where the blood vessels clamp down too tightly in response to cold or stress. Over time, this can contribute to tissue damage, pain, and even ulcerations in severe cases.

Cardiovascular health plays a major role as well. Raynaud’s isn’t just about small blood vessels — it can be an early indicator of endothelial dysfunction, where the lining of blood vessels isn’t working properly. In autoimmune conditions, chronic inflammation can impair circulation, increasing the risk of high blood pressure and heart disease.

And then there are oxalates. Oxalates are naturally occurring compounds found in foods like spinach, almonds, and sweet potatoes - typically healthy foods, but they can be problematic for some.  

High oxalate levels can contribute to vascular irritation and even nerve dysfunction, potentially making Raynaud’s episodes more severe. Some of my clients with autoimmune disease have seen improvements when they reduce high-oxalate foods and support oxalate clearance. Testing for oxalic acid through a simple urine or organic acid test can help identify if this is a factor.

The connection with the nervous system 

Blood vessel regulation isn’t just about circulation — it’s also controlled by the autonomic nervous system. When the body is in a constant state of stress, the sympathetic nervous system (the “fight or flight” response) can become overactive, worsening Raynaud’s.

I’ve found that vagus nerve support can make a real difference for clients. Techniques like diaphragmatic breathing, gargling, cold water face immersion, or using neuromodulation devices can help regulate the autonomic nervous system, improving blood flow and reducing Raynaud’s attacks over time.

How can you reduce Raynaud’s symptoms?

Raynaud’s phenomenon isn’t just about cold fingers and toes — it’s a sign that the blood vessels are overreacting to temperature changes or stress. Over the years, I’ve worked with many clients who initially focused solely on external warmth, using hand warmers and layering up, yet still struggled with frequent and severe episodes. However, when they began addressing the underlying triggers, many saw a noticeable reduction in both the intensity and frequency of their symptoms.

Managing autoimmune-driven inflammation is key, as Raynaud’s is often linked to autoimmune conditions such as lupus and scleroderma. In my work with clients, those who shifted to an anti-inflammatory diet — rich in omega-3 fatty acids from oily fish, walnuts, and flaxseeds, alongside antioxidant-rich vegetables and low-glycaemic whole foods — frequently reported improvements in circulation. Avoiding processed foods, refined sugars, and inflammatory oils has also played a role in stabilising blood vessel responses and reducing immune overactivation.

Supporting circulation naturally can further help prevent episodes. Magnesium-rich foods such as leafy greens, nuts, and seeds help relax blood vessels, while nitric oxide-boosting foods like beetroot, rocket, and dark chocolate enhance circulation. I’ve seen clients benefit from incorporating more of these foods, particularly alongside consistent movement that encourages blood flow to the extremities, such as walking, stretching, and even light resistance training.

For those with oxalate issues, certain foods may contribute to vascular dysfunction. Some of my clients who consumed a high-oxalate diet — rich in spinach, almonds, and sweet potatoes — also experienced joint pain or kidney stones. In these cases, testing for oxalic acid levels and making simple dietary adjustments, such as cooking oxalate-rich foods and pairing them with calcium sources, helped ease their symptoms.

Regulating the nervous system is another critical step in managing Raynaud’s. Stress and nervous system imbalances can trigger excessive vasoconstriction, making episodes worse. Clients who incorporated deep breathing exercises, vagus nerve stimulation, contrast therapy (alternating hot and cold exposure), and mindfulness practices often noticed that their hands and feet stayed warmer, even in stressful situations. Prioritising high-quality sleep and reducing stimulants like caffeine has also helped many stabilise their blood vessel responses.

By addressing these underlying factors, it may be possible to reduce Raynaud’s symptoms and improve circulation, making everyday activities more comfortable even in colder temperatures.