2023-12-18 20:30:00
Raynaud’s syndrome is a vascular disorder that restricts blood flow to the extremities, most often in the fingers and toes. It manifests itself through episodes of vasoconstriction: when the extremities are exposed to cold, humidity, stress or strong emotions, their blood vessels narrow and blood circulation is reduced to the fingers or toes. This generally manifests itself by numbness, tingling, and especially by discoloration of the fingers which become white (vasoconstriction phase), then blue (venous dilation phase) and finally red (arterial dilation phase).
The main protective measures consist of protect yourself from cold and humidity, but also from stress. More and more people affected are turning to their plate in the hope of being able to relieve the symptoms… As Professor Eric Hachulla, head of the internal medicine and clinical immunology department at Lille University Hospital, explains to us, no specific diet has yet been proven to relieve Raynaud’s symptoms. However, a few good eating habits are important and can make daily life easier for certain people. Anyway, don’t forget to consult a health professional before making any significant changes to your diet!
Eat a balanced diet
Adopt a balanced dietinvolves eating a variety of foods to ingest all the nutrients our bodies need to function optimally. This favors general good health and is particularly beneficial for our vascular health.
- Consume colorful fruits and vegetables every day : they provide important vitamins, minerals, fiber and antioxidants.
- Choose whole grains rather than refined grains : These whole grains, like quinoa, oats and brown rice, are rich in fiber and nutrients.
- Opt for lean protein sourcessuch as chicken, turkey, fish, legumes, eggs and low-fat dairy products.
- Integrate low-fat dairy products or calcium-rich alternatives.
- Choose healthy fats, such as those present inavocados, nuts, seeds, olive oil and fatty fish.
- Don’t restrict yourself too much, and listen carefully to your body’s signals to recognize satiety.
- Hydrate throughout the day in good quantity (around 1.5 liters of water per day on average).
- Reduce the consumption of foods high in added sugars, saturated fat and salt. In short, limit processed foods and favor fresh, unprocessed options.
In general, don’t focus on just one meal or just one day. The main thing is to aim for an overall balance on a regular basis.
Antioxidants to counter inflammation
Raynaud’s phenomenon can sometimes manifest itself as part of the development of inflammatory diseases of the arteries, such as Buerger’s disease which results from inflammation of the small arteries of the feet and hands, thus hindering normal blood circulation. A anti-inflammatory diet so can’t do any harm To those concerned !
To prevent chronic inflammation, you can focus on: citrus (lemon, orange, grapefruit, etc.), thepineapplethe papayathe beetthe celeryTHE condiments (garlic, onion), spinachTHE cruciferous vegetables (broccoli, Chinese cabbage, etc.), dried vegetables (lentils, chickpeas, split peas, etc.), oilseed fruits (almond, walnut, hazelnut, etc.), oily fish (salmon, sardines, herring, mackerel, anchovies, etc.), flax and chia seedsTHE vegetal oils (olive, flax, camelina and rapeseed), certain spices like turmeric, etc.
Avoid possible food triggers
Some people with Raynaud’s syndrome notice a worsening of their symptoms in reaction to certain foods, especially very spicy foods such as harissa, mustard seeds, chili, etc. If this is your case, discuss it with your doctor and avoid consuming these foods if possible!
Ginger, cinnamon, ginkgo biloba… The benefits of plants
As Emilie Kapps, naturopath, explained to us in our article dedicated to natural treatments for Raynaud’s syndrome, certain plants can prove very effective in herbal medicine to limit the symptoms of this condition, in particular:
- Ginger, appreciated for its antioxidant, anti-inflammatory properties and its stimulating effects on blood circulation. On a daily basis, consume it in the form of food supplements, in herbal tea or grated in your dishes. You can also put a few drops of ginger essential oil in a hand cream or carrier oil and massage in!
- Le ginkgo bilobato be consumed in the form of food supplements, herbal tea, infusion or decoction, improves blood circulation and strengthens resistance to cold.
- Cinnamon helps thin the blood and is rich in iron. It is possible to incorporate it into your diet, consume it as a herbal tea, as a food supplement or apply it locally to the hands and feet as a bark hydrosol.
Ask your doctor, pharmacist or naturopath for advice!
Maintain a healthy weight for better circulation
At the risk of surprising you, weight gain increases the risk of venous discomfort or venous insufficiency. Indeed, excess weight can induce or aggravate circulatory problems, increasing pressure on the vascular system.
As far as possible, it is therefore better avoid the yoyo effect, or even start a weight loss process with the help of a nutritionist. A balanced diet combined with regular physical activity helps improve blood circulation.
Limit stimulants like caffeine and nicotine!
Are you suffering from Raynaud’s disease or phenomenon? Better limit, or better, completely eliminate stimulants ! Caffeine and nicotine are in fact known for their vasoconstrictor properties. In fact, their consumption may worsen symptoms of Raynaud’s syndrome. Limiting the consumption of coffee or energy drinks and stopping smoking can therefore be beneficial measures to improve your blood circulation and limit harmful symptoms. Do not risk either drug use (cocaine, amphetamines, etc.)!
To conclude, adopting a particular diet is not necessarily a good solution to alleviate Raynaud’s syndrome. However, wise food choices can promote vascular health. Whatever happens, do not take decisions lightly regarding your health and always seek medical advice before making any significant changes to your diet!
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