Each month we feature a MyFitnessPal success story to help inspire you to lose weight as you embark on your own journey.
name: Christa Scott Fioresi
age: 53
location: Atlanta, Georgia
After the user: February 2020
Most useful takeaways: I feel liberated. My journey is more about long-term health than vanity. The focus is on living independently and maintaining mobility later in life.
Menopause is a natural stage of life, but it’s not easy (or fast!). People experiencing menopause experience physical, mental, sexual, and emotional changes. (1) Is there one thing that might help? appropriate menopausal nutrition. (2)
Food is information for your body. As your body changes, your nutritional needs also change. (3) Therefore, the reasons for menopause-specific nutrition are as follows. Changing your eating habits is difficult, but it can make a big difference.
“It’s been a year and a half since I joined the company. [menopause] During my travels, I lost 43 pounds, going from a size 12-14 to a size 4-6. “I lost body fat, gained muscle, and felt stronger than ever.” MyFitnessPal user Christa shares. [last name]. “I am very excited to embark on the next chapter of my life.”
Read on to learn how optimizing nutrition (spoiler: focusing more on protein and fiber!) helped Christa, 53, manage the side effects of menopause and feel better than ever.
When did you first start experiencing menopause symptoms, and how have they affected your daily life and health goals?
The first symptoms began at age 49: weight gain, anxiety/panic attacks, hot flushes, disturbed sleep, itchy skin, body odor, inability to tolerate alcohol, and dizziness. The physical effects were random and uncontrollable, leaving me feeling lost and unhappy. While the world is going through the COVID-19 pandemic, I have lost confidence in managing my life, career, and family. My mental and physical health deteriorated and I no longer recognized myself.
What motivated you to focus on nutrition to manage menopausal symptoms?
I knew that health and exercise were tied to proper nutrition, and I thought the same applied to managing menopause symptoms, although I didn’t know where to start. Small, incremental changes were important to regain control.
What was one of the most difficult symptoms of menopause that you wanted to alleviate through nutrition?
My most difficult mental symptoms were anxiety and random panic attacks. From a physical standpoint, I experienced weight gain, hot flashes, and sleep disruption.
How have you approached your health goals differently since menopause?
At first, I got help from my doctor and a wellness program. They provided me with the structure and guidance I needed, including nutritional counseling, medical evaluation, and body composition analysis. My goal was to increase strength and mobility rather than focusing on numbers on the scale.
How did you feel when you first started making changes to your nutrition? What doubts or difficulties did you encounter along the way?
I certainly had doubts and was worried that any results would be short-lived. But I changed my mindset and focused on adding healthy elements to my diet (protein, fiber, etc.) rather than focusing on restrictions. And I took it one step at a time. Slow and steady wins the race.
Have there been any misconceptions about the relationship between menopause, weight gain, and nutrition? How did you overcome it?
I thought hot flashes were the only significant symptom of menopause and that they were easily treatable. It took over a year of trial and error to understand that menopause affects everyone differently, and it required me to educate myself about long-term health strategies.
How did you hear about MyFitnessPal and what role has it played in helping you track your nutrition and achieve your health goals?
My son, who is interested in fitness, suggested MyFitnessPal. This helped me track my nutrients and gave me data to take to my nutritionist to improve my diet.
What are the most important changes to your diet that can help reduce menopause symptoms?
Increasing my protein and fiber intake was the most important change I made. I aim to eat 25-30 grams of protein per meal to promote weight training and keep me full throughout the day.
Can you share a favorite recipe or meal that you find particularly helpful in managing menopause symptoms?
For breakfast, I have coffee, granola, maple syrup, and Greek yogurt with collagen peptides. Lunch usually consists of a salad or sandwich, and dinner includes proteins such as grilled chicken, salmon, vegetables and tofu with jasmine rice. I also take adaptogens like Ashwagandha (4), maca root (5) and black cohosh (6) manage symptoms.
How long did it take for your symptoms to improve, and what were the first changes you noticed?
Within four weeks, weight loss, improved sleep, and increased happiness were seen.
What challenges have you faced in achieving your nutrition and fitness goals, and how has MyFitnessPal helped you achieve them?
One of the biggest challenges was getting enough protein and fiber. MyFitnessPal makes it easy to log your meals and track your progress toward your nutrition goals.
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How has your perspective on health and wellness in your 50s evolved compared to earlier in life?
I feel liberated. My journey is more about long-term health than vanity. The focus is on living independently and maintaining mobility later in life.
Where are you currently in your health journey? What milestones have you reached and what are your next goals?
A year and a half into my journey, I’ve gone from a size 12-14 to a size 4-6 and have lost 43 pounds.* I’ve lost fat, gained muscle, and feel stronger than ever. I am looking forward to the next chapter of my life.
What advice would you give to other women who are starting to experience menopause and want to make changes to their nutrition and lifestyle?
Keep a diary of your symptoms and track your nutrition to create a baseline for change. To explore new strategies for managing your health, seek support from trusted professionals and others who have experienced menopause.
Is there anything you’d like to share about your menopause experience, your health journey, and how nutrition played an important role?
It’s never too late to become a healthier version of yourself. Focusing on overall health and strength has been a more effective motivator for me than simply losing weight.
*As always, everyone’s weight loss story is different. Losing weight is hard work and requires a healthy diet and exercise. Most people can expect to lose 1 to 2 pounds per week.
How can MyFitnessPal help you?
If you want to increase your intake of foods rich in fiber or calcium, meet your protein goals, or manage your weight, MyFitnessPal App I’m here to help. You can track your macros to make sure you’re eating a balanced diet of protein, carbohydrates, and fat. This process can really work wonders!
In addition to nutrition tracking, MyFitnessPal’s exercise tracking feature and integration with more than 40 connected fitness apps can help motivate you to include physical activity into your routine, which is important for bone health and overall well-being during menopause.
With MyFitnessPal, you’re never alone on your journey. Let us help you take control of your health and thrive after menopause.
The post Tackling Menopause Symptoms with Nutritional Changes: A Success Story appeared first on the MyFitnessPal blog.
