How to manage Raynaud's syndrome naturally

Raynaud’s syndrome, an often misunderstood condition, occurs when there is an interruption of blood flow to mainly the fingers and toes (also ears and nose), when exposed to cold or emotional stress, due to narrowing of the blood vessels. 

Typically, the affected area turns white, blue, then bright red over the course of the attack, which may last from minutes to hours. It often comes with tingling, swelling and pain and women are nine times more likely to get the condition.

Raynaud's can range from mild to severe (autoimmune) and the root cause could be due to an underactive thyroid, while common risk factors include smoking, cancer drugs and cold medications.


If you suspect you have Raynaud's disease, you'll need to get examined by a doctor, who will perform Nailfold Capillaroscopy, to distinguish between primary and secondary Raynaud's. If an underlying disease is suspected, such as autoimmune or connective tissue disease, you may need to have several blood tests (such as antibodies and ESR). It's important to highlight, that there is no single blood test to diagnose Raynaud's, it is rather a disease of exclusion. 

Techniques to manage Raynaud's

Some of the most common medications used to manage Raynaud's syndrome are calcium channel blockers (e.g. Nifedipine), however, these do not come without side effects, most commonly headaches, flushing, dizziness, reflex tachycardia, peripheral oedema. Finding the root cause of the disease, and addressing it naturally, can have more sustainable results. 

You could also try some of the following:

  • Protect yourself from cold (hand, foot warmers/heat packs)
  • Exercise to increase circulation (30min walking or even TaiChi!).
  • Massage and hydrotherapy can also greatly help to improve circulation.
  • Meditation and yoga are known to be effective in decreasing adrenaline levels (stress) that narrow your blood vessels.
  • Biofeedback - a mind/body technique to develop a great understanding of the physiological functions, and gain control over them - can be used to train yourself to increase blood supply to the extremities. 

Dietary additions

  • Avoid caffeine which can make things worse, by constricting your blood vessels.
  • Add in omega 3s to improve your circulation – plenty of oily fish, walnuts, chia and flaxseeds and a quality fish oil supplement.
  • Eat plenty of spices like ginger, garlic, cayenne, chilli and dark chocolate/cocoa powder to boost circulation.
  • Introduce coconut oil to your diet, which improves artery inflammation.
  • Top up your magnesium (spinach, avocado, pumpkin seeds, almonds) levels to relax blood vessels.
  • Increase your vitamin C intake by eating more raw fruit and vegetables.
  • Eat foods such as apples (with peel) and buckwheat products. These contain the antioxidant rutin which protects your blood vessels.
  • Increase your hydration and drink herbal teas throughout the day (e.g Yogi or PUKKA teas, or even make your own), with warming spices like cinnamon, cardamom, turmeric, ginger, cocoa and chilli. 


As far as supplements are concerned, if you are very deficient in magnesium, you may need to take a quality supplement. A 'clean' fish oil (or vegan omega 3) could also greatly improve the condition if you feel you are not getting enough essential oils from your diet. 

Nutritionist Resource is not responsible for the articles published by members. The views expressed are those of the member who wrote the article.

Share this article with a friend
London W1G & NW1
Written by Olianna Gourli
London W1G & NW1

Olianna Gourli is a qualified naturopath and nutritional therapist, with a background in science and research (BSc Hons., mBANT, rCNHC). She has great expertise in gastrointestinal issues, such as IBS, hormonal imbalances and women's health, stress and chronic fatigue. She sees clients in her clinics in London, Athens and through Skype.

Show comments

Find a nutritionist dealing with Stress

All nutrition professionals are verified

All nutrition professionals are verified

Related Articles

More articles