The slow, frustrating, real-life guide to recovering from moon face, fluid retention and feeling like a stranger in your own skin
When you’re flaring, the last thing you care about is how you look. You just want to survive.
So when your doctor prescribes steroids to bring the inflammation under control, you say yes. Because of course you do.
But no one really prepares you for what comes next.
Not the body image hit. Not the swollen face. Not the emotional spiral of looking in the mirror and thinking: That’s not me.
I went from frail and flaring to round-faced, puffy, and completely disconnected from my reflection.
And worse? There was no quick fix.
If you're in that weird, heavy, stuck place after a course of steroids, here’s what helped me reconnect with my body. Slowly. Gently. Safely.
What Causes That “Steroid Face” Look?
When you're on corticosteroids like prednisone, your body starts holding onto fluid and redistributing fat, especially around your face, neck and upper back.
This is what creates moon face! A swollen, rounder look that can come on gradually or feel like it happens overnight.
You might also notice:
- Puffiness around your eyes
- Fuller cheeks or jawline
- A softer or less defined facial structure
- Facial acne, facial hair or red skin flare-ups
It’s not your fault. It’s not permanent. And it’s more common than most people realise.
What Helped Me Actually Feel Like Me Again
1. Upping My Water Intake
Steroids mess with your body’s salt balance and make you retain fluid. Drinking plenty of water helped flush it out faster once I’d stopped the meds.
- I aimed for around 2.5–3L a day (spread across the day)
- I added some lemon to my water when I felt extra flat
- I made hydration easy. Water bottle everywhere, always in sight
It wasn’t a magic cure, but it helped. I noticed I felt lighter, less foggy, and started peeing more regularly again (a good sign that the water was moving).
2. Gentle, Consistent Movement
When I was puffy, tired and sluggish, the last thing I felt like doing was exercise but moving my body a little each day made a big difference.
- I started with 10–15 minute walks
- I stretched before bed to help with sleep
- I eventually eased into strength training at the gym, not to lose weight, but to rebuild trust in my body
What matters most? Consistency, not intensity.
It wasn’t about burning calories or punishing myself, it was about reminding my body that we’re still on the same team.
3. Eating Foods That Support My Body (Not Restricting It)
I didn’t do a detox. I didn’t cut carbs. I didn’t follow any quick-fix bloat protocol.
I focused on eating in a way that gave me energy, kept my gut calm, and helped reduce inflammation over time.
- I followed a Mediterranean-style diet: Adapting to softer, protein based while coming out of a flare.
- I reduced ultra-processed salty snacks and takeaways where I could (without guilt)
- I focused on protein at each meal to keep blood sugar stable and reduce cravings
- I made meals easy, enjoyable, and sustainable not a “plan,” just food
Over time, my body stopped holding onto excess water and started feeling like home again.
Mentally, It Was the Hardest Part
Let’s be honest, moon face hits deeper than just aesthetics.
- I avoided catching my reflection in mirrors
- I declined invites, skipped events, and dodged photos
- I didn’t recognise myself in selfies
- I even considered cancelling a holiday because I didn’t want to be seen
- I cried more over my appearance than I ever did over my diagnosis
What helped most? Knowing it wouldn’t last forever and telling myself that even if my body didn’t look like mine, it was still me in there.
You’re allowed to be grateful that the steroids worked, and still be absolutely gutted by what they did to your confidence.
The Honest Timeline
I wish I could say it faded in a week.
But for me, it took about three months after my last dose before my face and body started to feel like mine again.
It was frustrating.
It felt unfair.
But it was also the turning point.
That experience prompted me to take control, not in a perfectionist way, but in a gentle ownership kind of way.
To move my body. Feed it well. Hydrate it. Rest it. Rebuild it.
Now? I look better than I ever have.
Not because I chased a certain body, but because I stopped fighting mine.
If You’re In This Right Now
Let this be your reminder:
- Moon face isn’t forever
- Your worth isn’t tied to your reflection
- You don’t have to fix it overnight, just care for yourself through it
- This is hard, but you’re not alone
- And yes, your body is still yours, even if it feels like it’s changed
Disclaimer:
This blog is based on personal experience and general guidance. It is not intended to replace medical advice. Always consult your doctor or IBD team before making changes to your medications, lifestyle, or diet.
If you’re experiencing severe or prolonged steroid side effects — including mental health changes, vision issues, extreme swelling, or adrenal symptoms — speak to your healthcare provider as soon as possible. Your body matters. Your experience matters. And so does your safety.
