Last updated: October 2026
Raynaud’s is a common condition where blood flow to your fingers and toes is briefly restricted, usually by cold or stress. They turn white, then blue, then red as blood returns, often with numbness or pain. Most cases are harmless and managed by keeping warm, but new symptoms after 30, sores or one-sided attacks need a GP.
Below: the symptoms, primary vs secondary Raynaud’s, common triggers (including some medicines), what to do during an attack, how to keep hands and feet warm through a UK winter, treatment and when to see a GP.
The freezer aisle test: if reaching for frozen peas leaves one or two fingers waxy white and numb while the rest of your hand looks normal, then they flush red and throb as they warm up, that sharp-edged colour change is the classic sign of Raynaud’s. Ordinary cold hands just feel cold all over.
Raynaud’s symptoms: white, blue, then red
During an attack, the small arteries in your fingers or toes narrow sharply, so less blood gets through. The NHS describes a typical sequence of colour changes:
| Stage | What you see | What you feel |
|---|---|---|
| 1. Blood flow drops | Skin turns white or pale, often with a clear line where it stops | Cold, numb, clumsy fingers |
| 2. Oxygen runs low | Skin turns blue (not everyone has this stage) | Numbness, pins and needles |
| 3. Blood returns | Skin flushes red | Throbbing, tingling, stinging or burning |
On brown or black skin, the fingertips may look paler rather than white. Ears, nose, lips and nipples can be affected too. Attacks can last from a few minutes to a few hours, and NICE guidance for GPs says a typical episode lasts 15 to 20 minutes after rewarming.
Raynaud’s in your feet
Toes are often affected as well as fingers, especially in cold, damp shoes. The same colour changes happen, and because you can’t always see your toes, numbness or a throbbing ache when you warm up may be the first clue. Warm socks, warm footwear and drying your feet properly matter as much as gloves.
Is it Raynaud’s or just cold hands?
The difference from ordinary cold hands is the sudden, clearly marked colour change and the throbbing as blood returns. Itchy, swollen red patches that appear after the cold and get worse as you warm up are more likely to be chilblains, the NHS says. If you feel cold all over and tired too, an underactive thyroid or iron deficiency are worth ruling out. Our guide to why you might always feel cold covers the wider list.
How common is Raynaud’s and who gets it?
Raynaud’s is very common. A 2015 review of 33 studies estimated that primary Raynaud’s affects about 4.85% of the general population, and the charity Scleroderma and Raynaud’s UK (SRUK) estimates that as many as 10 million people in the UK have it. Rates are higher in colder climates.
- Women: primary Raynaud’s is up to nine times more common in women, according to guidance quoted by NICE.
- Age: primary Raynaud’s usually starts in the teens or twenties. Starting after 30 makes a secondary cause more likely.
- Family history: about 30% of people with primary Raynaud’s have an affected relative, according to NICE.
- Other links: the 2015 review found higher rates in smokers, manual workers and people with migraine.
Primary vs secondary Raynaud’s
Telling the two types apart is the main reason a GP will want to see you.
| Primary Raynaud’s | Secondary Raynaud’s | |
|---|---|---|
| How common | 80 to 90% of cases | 10 to 20% of cases |
| Cause | No underlying condition | Linked to another condition, a medicine or work with vibrating tools |
| Usual age at start | Teens and twenties | More likely after 30 |
| Pattern | Mild, both hands or feet, fully reversible | Often more painful, can affect one side or a single finger |
| Complications | Rare | Can lead to skin ulcers, sores or infection |
| Linked conditions | Sometimes migraine | Scleroderma (systemic sclerosis), lupus, Sjögren’s, rheumatoid arthritis, thyroid problems |
Raynaud’s is the most common first sign of scleroderma and can appear years before it. An NHS podiatry leaflet notes that around 1 in 10 people with primary Raynaud’s have or go on to develop an autoimmune condition, so new or worsening symptoms are worth getting checked. Joint pain, swollen or tight-skinned fingers, rashes, dry eyes or mouth and reflux alongside Raynaud’s are all things to mention. See joint pain.
Raynaud’s triggers
Knowing your own triggers is the most useful thing you can do. These are the common ones, with the practical fix for each.
| Trigger | Why it matters | What to try |
|---|---|---|
| Cold | The main trigger, including cold air, damp and wind | Warm the whole body, not just hands |
| Sudden temperature changes | Even a small drop can set off an attack: air conditioning, supermarket freezers, cold car door handles | Keep gloves on you; use insulated gloves for the fridge or freezer |
| Stress and strong emotion | The same nerves that tighten blood vessels in the cold respond to stress | Slow breathing, regular breaks, wind-down routines |
| Smoking | Narrows blood vessels; SRUK says one cigarette can cut body temperature by up to one degree for up to 20 minutes | Stopping is one of the best things you can do |
| Caffeine | The NHS lists caffeine in tea, coffee, cola and chocolate as a possible trigger | Cut back and see if attacks ease |
| Vibrating tools | Jackhammers, sanders, hammer drills and chainsaws; NICE notes about half of workers who use vibrating tools for long periods develop Raynaud’s symptoms | Tell your employer and GP; limit exposure |
| Some medicines | Certain medicines narrow blood vessels (see below) | Ask your GP or pharmacist; don’t stop anything yourself |
| Hormones | SRUK lists hormonal changes among attack triggers | Note any pattern with your cycle or HRT and mention it to your GP |
If you’re tempted by the cold water trend, read our guides to cold showers and cold water swimming first, and check with your GP before trying either with Raynaud’s.
Not everyone reacts to caffeine, so test it: try decaf for a few weeks and note your attacks.
Medicines that can trigger Raynaud’s
SRUK and NICE both list medicines that can cause or worsen Raynaud’s by narrowing blood vessels. They include:
- Beta blockers, used for high blood pressure and some heart conditions
- Migraine medicines containing ergotamine or sumatriptan
- Oestrogens, such as in the combined contraceptive pill or HRT
- Certain ADHD medicines
- Some chemotherapy medicines and interferons
- Recreational drugs such as amphetamines, cocaine and cannabis
Important: don’t stop or change a prescribed medicine because of Raynaud’s. Many people take these medicines without any problem, and some should never be stopped without medical advice. If your attacks started or got worse after a new medicine, tell your GP or pharmacist, who can check whether it could be the cause and what else might suit you.
What to do during a Raynaud’s attack
Most attacks pass once you warm up. These steps, drawn from NHS and SRUK advice, help them pass faster and more safely.
- Get out of the cold. Move indoors or away from whatever set it off, such as the freezer cabinet or an air-conditioned room.
- Warm your whole body. Add a layer and a hat. Keeping your core warm helps your body send warmth back to your fingers and toes.
- Get the blood moving. Swing your arms in big circles, wiggle your fingers and toes, or walk briskly.
- Rewarm slowly with warm, not hot, water. An NHS podiatry leaflet suggests dipping hands or feet in and out of warm water.
- Avoid direct heat on numb skin. Don’t press numb fingers or toes against a radiator, fire or hot water bottle: you may not feel a burn.
- If stress set it off, try slow belly breathing for a few minutes. Box breathing is an easy one to learn.
If a finger or toe stays white, blue or dark after you’ve warmed up, or a sore appears, get medical advice the same day.
How to keep hands and feet warm in a UK winter
The NHS’s first advice is to keep warm, and NICE stresses the whole body, not just hands and feet. UK winters are often damp and changeable, so plan for sudden changes. Our winter wellness guide covers the bigger picture.
Your Raynaud’s winter checklist
- Thin layers, not one thick one. Air trapped between layers insulates you. Thermal long-sleeved underlayers are ideal. Avoid tight clothing, which can restrict blood flow.
- Keep your core and head warm. A hat, scarf and polo neck all help your body send warmth to your fingers.
- Double up on gloves. A thin pair of cotton or silk gloves under mittens or thicker gloves adds warmth. Keep a spare pair in your coat, car and desk.
- Consider heated gloves, socks or hand warmers. Rechargeable and disposable hand and foot warmers are widely used. NICE advises using heat packs with care to avoid burns, especially on numb skin.
- Warm your clothes before you go out. SRUK suggests a hair dryer to warm gloves, clothes and shoes, or leaving tomorrow’s clothes in the airing cupboard overnight.
- Warm up before you leave, not after. Have a hot drink and put gloves on indoors so your hands start warm.
- Plan for the freezer aisle. Wear gloves in the supermarket and use insulated or oven gloves for the freezer at home.
- Use a shoulder bag rather than carrier bags with thin handles that squeeze your fingers.
- Feet: thermal or wool socks, warm waterproof footwear, bed socks at night, and dry your feet straight after swimming or the gym.
- Eat for warmth. SRUK recommends at least one hot meal a day and regular warm drinks, and avoiding ice-cold drinks from the fridge.
- Keep your home warm and doors closed, especially the rooms you use most. A warm bed helps too: see the best temperature for sleep.
For cosy winter evenings, our guide to hygge has plenty of ideas. Winter can also bring low energy, so see why you feel tired in winter and the NHS advice on vitamin D in winter.
Stress and Raynaud’s
The NHS notes that fingers and toes can change colour when you’re anxious or stressed, not just cold. SRUK says learning to manage stress can reduce the number of attacks, and NICE includes stress management and relaxation in its advice to GPs.
Regular breaks, a set switch-off time in the evening and slow breathing all help. Our guides on stress symptoms, how to relieve stress and lowering cortisol naturally have practical techniques.
A warm evening drink can be part of a calming wind-down. Our Magnesium Glycinate Sleep Complex is a caffeine-free berry drink with 148mg of magnesium per serving from bisglycinate and citrate, plus glycine, L-theanine, chamomile, passionflower, hops and oat straw. Magnesium contributes to normal psychological function and to the normal functioning of the nervous system. It is not a treatment for Raynaud’s. It’s for adults only, and we don’t recommend our products during pregnancy or breastfeeding.
Raynaud’s treatment
There is no cure for primary Raynaud’s, but most people manage well with keeping warm and avoiding triggers. Many teenagers find it fades by their early twenties.
Tests
Your GP will ask about your symptoms, look at your hands and nails and check your pulses. They may arrange blood tests, including a full blood count, inflammation markers, thyroid function and an antibody test (ANA) that can point to an autoimmune cause. Attacks rarely happen in the surgery, so NICE suggests taking a photo of your fingers during an attack to show your GP.
Medicines
If symptoms are bothersome despite self-help, a GP may prescribe nifedipine, a calcium channel blocker more often used for high blood pressure. The NHS says some people take it every day and others only in cold weather. Amlodipine is an alternative if nifedipine doesn’t suit.
The benefit is modest. A 2016 Cochrane review of seven trials with 296 people with primary Raynaud’s found calcium channel blockers cut attacks by about 1.7 a week compared with placebo, with side effects including headaches, flushing and swelling. People with severe or secondary Raynaud’s may be referred to a rheumatologist for other treatments.
When to see a GP about Raynaud’s
See a GP (non-urgent) if:
- your symptoms are very bad or getting worse
- Raynaud’s is affecting your daily life or work
- only one side of your body is affected
- you also have joint pain, skin rashes or muscle weakness
- you’re over 30 and have symptoms for the first time
- your child is 12 or under and has symptoms
- it started after a new medicine or work with vibrating tools
Get urgent advice the same day (GP or NHS 111) if you have a sore or ulcer on a finger or toe, a finger or toe that stays white, blue or black after warming, severe pain that doesn’t settle, or signs of infection such as spreading redness, swelling or pus.
FAQs
Is Raynaud’s serious?
Usually not. Most people have primary Raynaud’s, which is mild and causes no lasting damage. Secondary Raynaud’s, linked to conditions such as scleroderma or lupus, can be more serious and cause skin ulcers, so new symptoms after 30 or any sores need a GP.
Can Raynaud’s go away?
There is no cure, but primary Raynaud’s often improves with time, and many teenagers find it fades by their early twenties. Keeping warm, stopping smoking and avoiding triggers can greatly reduce attacks.
Is Raynaud’s an autoimmune disease?
Primary Raynaud’s is not. Secondary Raynaud’s can be caused by autoimmune conditions such as scleroderma, lupus, Sjögren’s or rheumatoid arthritis. Around 1 in 10 people with primary Raynaud’s have or go on to develop an autoimmune condition.
Can Raynaud’s affect your feet?
Yes. Toes are commonly affected, as well as fingers, and sometimes the ears, nose, lips or nipples. Wool or thermal socks, warm waterproof shoes and dry feet all help.
Does caffeine make Raynaud’s worse?
It can for some people. The NHS suggests limiting caffeine from tea, coffee, cola and chocolate, as it may trigger symptoms. Try cutting back for a few weeks and note whether your attacks change.
What is the best treatment for Raynaud’s?
Keeping warm and avoiding triggers come first. If symptoms are still bothersome, a GP may prescribe nifedipine. Never stop or change a prescribed medicine without speaking to your GP or pharmacist.
Sources
- NHS. Raynaud’s.
- NICE Clinical Knowledge Summaries. Raynaud’s phenomenon (revised October 2024).
- Scleroderma and Raynaud’s UK. What causes Raynaud’s? and Managing your Raynaud’s symptoms.
- Scleroderma and Raynaud’s UK. Handy hints on keeping warm (PDF).
- Oxford Health NHS Foundation Trust. Podiatry: Raynaud’s phenomenon (PDF).
- Ennis H, et al. Calcium channel blockers for primary Raynaud’s phenomenon. Cochrane Database Syst Rev, 2016.
- Garner R, et al. Prevalence, risk factors and associations of primary Raynaud’s phenomenon. BMJ Open, 2015.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex.
