Each month, we feature a MyFitnessPal success story to serve as weight loss inspiration as you embark on your own journey.
name: Christa Scott Fioresi
year: 53
position: atlanta, georgia
Users after: February 2020
Most useful takeaway:I feel liberated. My journey is less about vanity and more about long-term health, with an emphasis on living independently and maintaining mobility in retirement.
Menopause is a natural stage in life, but it doesn’t come easily (or quickly!). People who experience menopause go through physical, mental, sexual, and emotional changes. (1) Is there one thing that would help? Menopausal nutrition. (2)
Food is information for the body. As your body changes, so do your nutritional needs. (3) Hence the reason for menopause-specific nutrition. Breaking 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] Over the course of my journey, I lost 43 pounds and went from a size 12-14 to a size 4-6. I’ve lost fat mass, gained muscle mass, and feel stronger than ever,” MyFitnessPal user Krista shares [last name]. “I’m excited about the next chapter in my life.”
Read more to find out how optimizing your nutrition (spoiler: by focusing on protein and fiber!) helped Krista deal with the side effects of menopause and feel better than ever at age 53 Please take a look.
When did you first start noticing symptoms of menopause and how did it affect your daily life and health goals?
My first symptoms started at age 49 and included weight gain, anxiety/panic attacks, hot flashes, trouble sleeping, itchy skin, body odor, reduced alcohol tolerance, and dizziness. The physical impact was random and uncontrollable, and I felt lost and unhappy. While the world was dealing with the COVID-19 pandemic, I lost confidence in being in control of my life, work, and family. My mental and physical health deteriorated and I no longer recognized myself.
Why did you become interested in nutrition as a way to manage menopausal symptoms?
I knew that health and fitness were related to proper nutrition. I also thought the same could apply to managing menopausal symptoms, but I didn’t know where to start. Small incremental changes were the key to regaining control.
What is one of the most difficult symptoms of menopause that you were hoping to alleviate through nutrition?
My most difficult mental symptoms were anxiety and random panic attacks. Physically, I experienced weight gain, hot flashes, and disrupted sleep.
How has your approach to your health goals changed since menopause?
Initially, I sought help from doctors and health programs. They provided the structure and guidance I needed, including nutritional counseling, medical evaluation, and body composition analysis. My goal was to increase strength and mobility, not focus on the number on the scale.
What did you think when you first started changing your nutrition? Did you have any questions or challenges along the way?
I definitely had my doubts and was worried that the results wouldn’t last long. However, I changed my mindset and instead of focusing on dietary restrictions, I focused on adding healthy elements (like protein and fiber) to my diet. And I took it one step at a time. Slow and steady wins the race.
Have you had any misconceptions about the relationship between menopause, weight gain, and nutrition? How have you overcome them?
I thought hot flashes were the only serious symptom of menopause and could be easily treated. It took me over a year of trial and error to understand that menopause affects everyone differently and that I needed to learn about long-term health strategies.
How did you hear about MyFitnessPal and how has it helped you track your nutrition and reach your health goals?
My son, who is interested in fitness, recommended MyFitnessPal to me. This helped me track my nutrients and provided me with data that I gave to my nutritionist to improve my diet.
What are the most important changes you have made to your diet to reduce menopausal symptoms?
The biggest changes were increasing my protein and fiber intake. Aim for 25 to 30 grams of protein per meal to boost energy for weight training and keep you feeling full throughout the day.
What are some of your favorite recipes or meals that are particularly helpful in managing menopausal symptoms?
For breakfast, I eat Greek yogurt, granola, maple syrup, and collagen peptides in my coffee. Lunch typically includes a salad or sandwich, and dinner includes a protein and vegetables such as grilled chicken, salmon, or tofu, and jasmine rice. I also take adaptogens such as ashwagandha (4), maca root (5), black cohosh (6) Manage your symptoms.
How long did it take you to start noticing improvement in your symptoms, and what were some of the first changes you observed?
Within 4 weeks I lost weight, noticed improved sleep, and an increased sense of well-being.
What challenges have you encountered in achieving your nutrition and health 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 towards your nutrition goals.
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Menopausal diet: healthy eating and its impact on symptoms >
How has your perspective on health and wellness evolved in your 50s compared to earlier in life?
I feel liberated. My journey is less about vanity and more about long-term health, with an emphasis on living independently and maintaining mobility in retirement.
Where are you in your health journey right now? What milestones have you reached and what goals are you working towards next?
It’s been a year and a half since I started this journey and I’ve lost 43 pounds and gone from a size 12-14 to a size 4-6. * I’ve lost fat mass, gained muscle, and feel stronger than ever. I’m excited about the next chapter in my life.
What advice would you give to other women who are starting to go through menopause and are making changes to their nutrition and lifestyle?
Start journaling your symptoms and tracking your nutritional status to create a baseline for change. Seek support from trusted professionals and others who have experienced menopause and explore new strategies for managing your health.
Is there anything else you would like to share about your experience with menopause, your health journey, or how nutrition has played an important role?
It’s never too late to become a healthier you. For me, focusing on overall health and strength is a more effective motivator than just losing weight.
*As always, everyone’s weight loss story is different. Weight loss is hard work and requires healthy eating and exercise. Most people can expect to lose 1 to 2 pounds per week.
How MyFitnessPal can help you
Whether you want to increase your intake of fiber- and calcium-rich foods, meet your protein goals, or manage your weight, MyFitnessPal app I’m here to help. You can track your macros to ensure you’re getting a balanced diet of protein, carbohydrates, and fat. The process is eye-opening.
In addition to nutrition tracking, MyFitnessPal’s exercise logging feature and ability to integrate with over 40 connected fitness apps can help motivate you to incorporate physical activity into your daily routine, which is important for bone health and overall health during menopause. Masu.
With MyFitnessPal, you don’t travel alone. We will help you maintain your health and live well even after menopause.
This post, Addressing Menopause Symptoms with Nutritional Changes: A Success Story, was first published on MyFitnessPal Blog.
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