The holidays can be a complicated time when you're taking steroids. While everyone else is celebrating with food and festivities, you might be dealing with increased appetite, weight gain, or changes in your appearance - like moon face. Many patients say they feel caught between wanting to enjoy the season and worrying about the physical changes steroids can bring.

You're not alone in feeling this way. The weight gain that often comes with steroids isn't about willpower or self-control. Steroids genuinely change how your body handles food, stores fat, and signals hunger. During a time of year when food is everywhere, and social pressure to indulge is high, these changes can feel overwhelming.

What other Sam visitors are experiencing

Other people taking steroids have shared that the holidays bring unique challenges. The increased appetite from steroids can make it harder to resist second helpings or skip dessert when everyone around you is eating freely. Some patients describe feeling self-conscious about weight gain during family gatherings, or struggling to explain to relatives why they can't just "eat less" to manage their weight.

What many find most difficult is the emotional weight of it all. The physical changes from steroids can affect how you feel about yourself, and the holidays often amplify these feelings. As Caroline Donovan, Director of Patient Engagement for Lupus Therapeutics and Lupus Research Alliance, shared with us, many people taking steroids have expressed "deep sadness, anxiety, frustration, and even anger regarding the toll steroids have taken on their bodies and quality of life." It's completely normal to feel this way, especially during a season that's supposed to be joyful.

Small steps that can help

While you can't completely prevent the appetite changes and weight shifts that steroids cause, there are some practical things other Sam visitors have found helpful during the holidays. Dr Meredith Marinaro, a registered dietitian with 15 years of experience helping patients manage steroid side effects, reminds us: 

"Don't take this as a personal failure. This is the medication. It is not something that we've done to ourselves."

 

With that in mind, here are some approaches that can help:

Plan ahead for gatherings

Before heading to holiday meals, eat a small, protein-rich snack. This can help you feel less ravenous when you arrive and make it easier to make choices that work for you. Some patients also find it helpful to bring a dish they know fits with their health goals, ensuring there's at least one option they feel good about eating.

Keep moving in ways that feel good

Exercise doesn't have to mean intense workouts. A walk after dinner, dancing to holiday music, or playing with children can all help. Movement can improve your mood, support your metabolism, and give you a sense of control. Always check with your doctor about what level of activity is safe for you.

Be selective about indulgences

You don't have to skip all treats, but being thoughtful about which ones matter most to you can help. Maybe there's one traditional dessert you truly love, or a special dish you only get once a year. Choosing what's really worth it to you, and passing on the rest, can help you enjoy the holidays without feeling like you're missing out or overdoing it.

Focus on filling, nutrient-dense foods first

At holiday meals, start with vegetables, lean proteins, and whole grains before moving on to richer dishes. This can help satisfy your increased appetite with foods that support your health, leaving less room for options that might contribute to unwanted weight gain.

When appearance changes feel overwhelming

Moon face and other body changes from steroids can be particularly hard during the holidays when photos are being taken, and you're seeing relatives who might comment on how you look. Other Sam visitors have found these approaches helpful:

Prepare responses ahead of time

Having a simple, prepared response for comments about your appearance can take some of the sting out of them. Something like, "I'm on medication that causes some changes, but I'm managing my health the best I can," gives you a way to respond without going into detail if you don't want to.

Remember, this is temporary

While it may not feel like it now, many of the appearance changes from steroids can improve once your dose is reduced by your doctor or when your doctor says you're able to stop taking them. This doesn't make the current experience any easier, but it can help to remember that what you're seeing in the mirror right now isn't permanent.

Connect with people who understand

Talking to others who are going through similar experiences can be incredibly validating. Whether it's through online communities, support groups, or even just one friend who gets it, having people who understand can make the holidays feel less isolating.

Talk to your doctor about your concerns

If weight gain, appetite changes, or appearance shifts are really affecting your quality of life, it's worth talking with your doctor. They may be able to:

  • Adjust your steroid dose if your underlying condition is well-controlled,
  • Refer you to a dietitian who specializes in working with people on steroids,
  • Discuss whether there are alternative medications that could work for you,
  • Connect you with mental health support if the emotional impact is significant.

Don't wait until after the holidays to have this conversation. Your well-being matters now, not just once the season is over.

The bottom line

The holidays on steroids can feel like a balancing act between managing your health, treatment side effects, and trying to enjoy time with loved ones. It's okay if it feels hard. The weight gain and appearance changes that come with steroids are real, they're not your fault, and your feelings about them are valid.

Focus on what you can control, be kind to yourself about what you can't, and remember that taking care of your underlying health condition is the most important thing. The holidays will pass, but your health journey continues. Make choices that support both your physical well-being and your peace of mind.

To hear more from Dr Meredith Marinaro on how to handle changes in your weight and appearance while taking steroids, just click here. 

Remember, always consult your doctor before making any changes to your medication or lifestyle to ensure the best care for your specific health needs.