Raynaud s

Making small changes to your daily habits can greatly affect your circulatory system. Take the following steps to protect blood flow to your feet and hands:

How to improve blood circulation if you have type 2 diabetes

Poor circulation is a real concern for people living with type 2 diabetes and can lead to an increased risk of amputation. Fortunately, there are steps you can take to keep your blood flow healthy: Making the right choices about how you exercise and what you do when you’re not exercising are the keys to healthy circulation.

The link between diabetes and poor circulation

Type 2 diabetes is a chronic condition that occurs when your body cannot properly process glucose (sugar). The result is blood glucose levels that are too high. Diabetes puts you at high risk for conditions that affect your circulatory system, including:

• High blood glucose levels cause fatty deposits to form inside blood vessels. Over time, these deposits make your blood vessels narrow and hard, lessening blood flow.
• Peripheral artery disease (PAD) produces fatty deposits that narrow blood vessels, mainly in your legs and feet. One-third of people with diabetes older than 50 have PAD.

Over time, poor blood flow can be detrimental for your hands, legs and feet. Complications associated with poor blood flow include:

• Pain while walking
• Decreased sensation in hands or feet
• Increased risk of developing infections or ulcers of the foot
• Slower healing time for wounds
• Nerve damage (neuropathy) that increases the likelihood of amputation

How to improve your circulation

Making small changes to your daily habits can greatly affect your circulatory system. Take the following steps to protect blood flow to your feet and hands:

Take quick, frequent exercise breaks

A recent study found the frequency of exercise for people with type 2 diabetes is more important than the duration. Exercising for just three minutes every 30 minutes showed more improvement in blood flow and blood vessel dilation than longer bouts of exercise (or no exercise at all). No matter when you exercise, aim for 30 minutes total, five days a week.

Exercise to benefit problem areas

Cardiovascular exercise will naturally promote blood flow. If you are having circulation problems, choose exercises that focus on that part of the body. If circulation is poor in your feet, walking gets blood moving in your toes, feet, ankles and legs. If you can’t get outside, target your lower body with squats, leg lifts and calf raises.

Eat for heart health

Adopting a heart healthy lifestyle , and the foods that go with it, keeps your blood flowing strong. A heart healthy diet should include:

• Omega-3 fatty acids (found in salmon and flax seeds) help lower blood pressure and improve circulation.
• Iron (found in red meats and spinach) helps create red blood vessels. Talk to your doctor about the right amount of iron for you. Too much iron is linked to cardiovascular disease.
• High-fiber foods (such as oatmeal and apples) reduce cholesterol and limit narrowing and hardening of your arteries.

Wear diabetic socks

Diabetic socks put pressure on calves and feet. For people with diabetes, the compression keeps veins straight, improving blood flow to the feet and keeping feet warm. The socks come in a range of materials and pressure. Work with your doctor to find the right combination.

Maintain low blood sugar

Managing your blood sugar levels helps reduce the build-up of fatty deposits in blood vessels. Talk to your doctor about the best way to maintain your target level and take insulin and other diabetes medications as directed.

Stop smoking

Smoking increases your risk for cardiovascular problems that may eventually restrict blood flow. The sooner you can stop smoking, the better it will be for your circulatory system.

Signs of poor circulation

Symptoms associated with a compromised circulatory system are not always easy to spot. But knowing the signs and addressing the issue promptly may help you avoid serious complications, including amputation. Signs of a serious circulation issue include:

• Brittle nails
• Cold hands and feet
• Dry or cracked skin, especially on the feet
• Hair loss on legs or feet
• Skin discoloration
• Slow-healing wounds
• Tingling or numbness in hands or feet

If you have type 2 diabetes and are experiencing symptoms of poor circulation, reach out to your primary care provider.

Raynaud’s

Raynaud’s phenomenon is where your blood stops flowing properly to your fingers and toes. It’s common and does not usually cause severe problems. You can often treat the symptoms yourself by keeping warm. Sometimes it can be a sign of a more serious condition.

Check if it’s Raynaud’s

Raynaud’s affects your blood circulation. When you’re cold, anxious or stressed, your fingers and toes may change colour.

Other symptoms can include:

• pain
• numbness
• pins and needles

DR P. MARAZZI/SCIENCE PHOTO LIBRARY https://www.sciencephoto.com/media/459251/view

Sometimes the skin turns blue as blood vessels react.

SCIENCE PHOTO LIBRARY https://www.sciencephoto.com/media/574648/view

The skin may turn red as blood flow returns.

DR P. MARAZZI/SCIENCE PHOTO LIBRARY https://www.sciencephoto.com/media/262341/view

Raynaud’s may make your fingertips appear paler if you have brown or black skin.

Custom Medical Stock Photo / Alamy Stock Photo https://www.alamy.com/mediacomp/imagedetails.aspx?ref=A654KC

Some people also find that their ears, nose, lips or nipples are affected.

The symptoms of Raynaud’s may last from a few minutes to a few hours.

Raynaud’s is sometimes caused by another health condition, taking certain medicines, or working with vibrating tools for a long time.

If you’re not sure it’s Raynaud’s

Pins and needles that lasts for a few minutes

Resting or sleeping on part of the body

Breathing too quickly, trembling hands, pins and needles, but fingers do not change colour

Burning or itchy swelling on fingers and toes, happens after being very cold, gets worse as you warm up

Things you can do to help with Raynaud’s

If you have Raynaud’s:

Don’t

Non-urgent advice: See a GP if:

• you have symptoms of Raynaud’s that are very bad or getting worse
• Raynaud’s is affecting your daily life
• your symptoms are only on 1 side of your body
• you also have joint pain, skin rashes or muscle weakness
• you’re over 30 years old and get symptoms of Raynaud’s for the first time
• your child is under 12 years old and has symptoms of Raynaud’s

Treatment for Raynaud’s from a GP

If you have Raynaud’s and your symptoms are very bad or getting worse, a GP may prescribe a medicine to help improve your circulation. For example, you may be offered nifedipine, which is used to treat high blood pressure.

Some people need to take this medicine every day. Others only use it to prevent Raynaud’s, for example, during cold weather.

A GP may arrange tests if they think Raynaud’s could be a sign of a more serious condition, such as rheumatoid arthritis or lupus.

Information:

Support from Scleroderma and Raynaud’s UK (SRUK)

SRUK is a charity for people with scleroderma or Raynaud’s.

• SRUK: further information and advice about living with Raynaud’s
• SRUK: information on how to find support groups

Page last reviewed: 20 July 2023
Next review due: 20 July 2026

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