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Living with lupus often means managing various aspects of your health, and if you’re on prednisone, you might have encountered some challenges with weight gain. Prednisone, a corticosteroid commonly prescribed to control inflammation, can be a double-edged sword: it’s incredibly effective for managing lupus symptoms but can also lead to weight gain as a side effect.
The good news? There are proactive steps you can take to minimize this impact and maintain a healthy weight. Let's dive into some strategies that can help you stay on track!
That's me while on a LOT of prednisone! *
Understanding Prednisone and Weight Gain
Prednisone works by reducing inflammation and suppressing the immune system, which helps alleviate symptoms of lupus. However, one of its common side effects is weight gain. This can happen due to increased appetite, fluid retention, and changes in how your body stores fat. Knowing that these effects are common can help you feel more empowered to tackle them head-on.
Tips for Managing Weight Gain on Prednisone
1. Adopt a Balanced Diet
Focus on a diet rich in fruits, vegetables, lean proteins, and higher fiber sources of carbohydrates. These foods are not only nutritious but also help keep you full and satisfied. Incorporate foods that are high in fiber, such as beans, oats, and apples, to help manage your appetite and support digestive health. Reducing your intake of sugary snacks and processed foods can also make a big difference.
2. Stay Hydrated
Drinking plenty of water helps with fluid retention and even help boost your energy. We often feel drained and tired when we are even slightly dehydrated. Aim for at least 8 glasses of water a day (unless you are on a fluid restriction!)
3. Exercise Regularly
Regular physical activity is crucial for maintaining a healthy weight. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with muscle-strengthening exercises on two or more days a week. Activities like walking, swimming, or biking can be great options. If you're dealing with joint pain or fatigue, start with low-impact exercises and gradually increase intensity as you feel able.
4. Monitor Portion Sizes
Being mindful of portion sizes can help you manage your intake even while you have a bigger appetite than usual. Using smaller plates and bowls can help you pause before a second serving to check in with your body. Paying attention to hunger and fullness cues can also guide you to eat only what your body needs.
5. Get Adequate Sleep
Quality sleep is essential for overall health and can also impact your weight. Aim for 7-9 hours of restful sleep each night. Good sleep hygiene practices, such as maintaining a consistent sleep schedule and creating a relaxing bedtime routine, can support better sleep quality. It can be hard when you're in pain to get great sleep ... I help my clients reduce their pain from the inside out with changes to diet and lifestyle.
6. Consult with a Registered Dietitian
If you're finding it challenging to manage your weight while on prednisone, consider working with a registered dietitian (like me!). We can help you develop a personalized meal plan that meets your needs and supports your weight management goals. We can also provide guidance on managing any other dietary restrictions you might have due to lupus. Consider joining my group programs or working with me 1:1 to get all the expert advice on changing your diet specifically for Lupus!
7. Communicate with Your Healthcare Provider
Regular check-ins with your healthcare provider are important. They can help monitor any side effects of prednisone and adjust your dosage if necessary. If weight gain becomes a significant concern, your provider can also discuss alternative medications or strategies to help you manage this side effect.
Stay positive, stay proactive, and remember that each step you take toward a healthier lifestyle is a victory in itself. You’ve got this!
Feel free to share this post with anyone who might benefit from these tips, and don't hesitate to reach out with any questions or additional topics you'd like to see covered. Here's to a healthier and happier you!
If you're ready for help - contact me today!
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