Finding the ‘Goldilocks zone’ to manage scleroderma, Raynaud’s

I like to go for walks when it's not too hot or cold by Tomisa Starr | April 2, 2025

For those of us with scleroderma, it’s important to stay warm, because changes in body temperature, especially when exposed to the cold, can cause blood vessels to constrict.

I like to go for walks to get exercise and maintain my lung function. My exercise “Goldilocks zone” — my favorite time of the year to go for walks — is when it’s not too cold or hot outside. Where I live in California, that occurs from late fall to spring, when the daily high temperatures are in the mid 50s to 60s. Exercise makes my blood flow, which helps to keep me warm.
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Raynaud’s phenomenon, a condition where the fingers and toes feel numb, prickly, and frigid in response to cold temperatures or stress, is common among people with scleroderma. The constriction of blood vessels can cause color changes in the fingers. My fingers look purple, yellow, and red when Raynaud’s affects me.

Changes in blood flow because of Raynaud’s can also affect internal organs. Although I don’t always show visible signs of Raynaud’s phenomenon, I’m always aware of the importance of staying warm and regulating my core body temperature. Being mindful of that helps me avoid problems with blood flow to my internal organs.

I started wearing layers of clothing year-round to keep my body’s core warm and prevent Raynaud’s phenomenon flares. I also occasionally drink decaffeinated hot tea and wear hats and gloves to keep my head and hands warm.

Comorbidities that affect me
I also have heart failure. Studies have shown that African-Americans, like me, with connective tissue diseases such as scleroderma are twice as likely as Caucasians with the same medical conditions to have certain risk factors for heart attack, stroke, or cardiovascular-related death. I’ve had two heart attacks called non-ST-elevation myocardial infarctions, which reaffirms the importance of being proactive with my healthcare.

My lungs are thick from scarring because of restrictive lung disease, a precursor to interstitial lung disease. I also have pulmonary arterial hypertension, which often coexists with scleroderma and affects my heart and lung function. As I mentioned, walking helps to maintain my lung function, but I’ve been having difficulty doing that after having COVID-19 twice. However, when it comes to walking, like with the Apollo 13 moon landing mission, “Failure is not an option.”
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All of this makes finding my “Goldilocks zone” that much more important.