Addressing menopause symptoms with nutritional changes: a success story

Each month, we feature MyFitnessPal success stories to inspire you to lose weight as you embark on your own journey.

Name: Christa Scott Fioresi
Age: 53
Location: Atlanta, Georgia
User since: February 2020
Most useful takeaway: I feel liberated. My journey is less about vanity and more about long-term health, focusing on living independently and maintaining mobility into the future.

Menopause is a natural phase of life, but it’s not easy (or quick!). People who experience menopause go through physical, mental, sexual and emotional changes. (1) Anything that can help? Proper nutrition for menopause. (2)

Food is information for your body. As your body changes, your nutritional needs change too. (3) Hence the reason for menopause-specific nutrition. And while breaking eating habits is difficult, it can make a difference.

“I’m a year and a half into my (menopause) journey and I’ve lost 43 pounds, going from a size 12-14 to a size 4-6. I have reduced fat mass, gained muscle and I feel stronger than ever,” shares MyFitnessPal user Christa (last name). “I’m excited for this next chapter in life.”

Read on to see how optimizing her nutrition (spoiler: focusing more on protein and fiber!) helped Christa manage the side effects of menopause and feel better than ever at age 53.

When did you first start noticing menopause symptoms and how did they affect your daily life and health goals?

My first symptoms began at age 49, including weight gain, anxiety/panic attacks, hot flashes, sleep disturbances, itchy skin, body odor, inability to tolerate alcohol, and vertigo. The physical impacts were random and uncontrollable, leaving me feeling lost and unhappy. I lost confidence in managing my life, my work and my family, all while the world was dealing with the Covid-19 pandemic. My physical and mental health skyrocketed and I no longer recognized myself.

What motivated you to focus on nutrition as a way to manage menopause symptoms?

I knew that health and fitness are related 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 key to regaining control.

What was one of the most challenging symptoms of menopause that you wanted to alleviate through nutrition?

My most challenging mental symptoms were anxiety and random panic attacks. From a physical perspective, I experienced weight gain, hot flashes, and disrupted sleep.

How did you approach your health goals differently once you hit menopause?

At first, I sought help from my doctor and a wellness program. They gave me the structure and guidance I needed, including nutritional counseling, medical evaluations, and body composition analysis. My goal was to increase strength and mobility, not focus on a number on the scale.

How did you feel when you started making changes to your nutrition? Did you experience doubts or challenges along the way?

I definitely had doubts and was worried that the results would be short-lived. But I changed my thinking and focused on adding healthy elements to my diet (like protein and fiber), instead of focusing on restrictions. And I took it step by step: slow and steady wins the race.

Did you have any misconceptions about the relationship between menopause, weight gain, and nutrition? How did you overcome them?

I thought hot flashes were the only major symptom of menopause and could be easily treated. It took me more than a year of trial and error to understand that menopause affects everyone differently and that I needed to educate myself on long-term health strategies.

How did you discover MyFitnessPal and what role did it play in helping you track your nutrition and reach your health goals?

My son, who is into fitness, suggested MyFitnessPal. It helped me track my nutrients and provided me with data that I took to my nutritionist to refine my diet.

What were the most significant changes you made to your diet that helped reduce menopause symptoms?

Increasing my protein and fiber intake was the most significant change. I aim to consume between 25 and 30 grams of protein per meal to fuel weight training and keep me full throughout the day.

Can you share some of your favorite recipes or foods that you have found particularly helpful in managing menopause symptoms?

For breakfast, I eat Greek yogurt with granola, maple syrup, and collagen peptides in coffee. Lunch usually consists of salads or sandwiches and dinner includes proteins such as grilled chicken, salmon or tofu with vegetables and jasmine rice. I also take adaptogens like Ashwagandha (4), Maca Root (5), and Black Cohosh (6) to manage symptoms.

How long did it take before you started to notice improvements in your symptoms and what were some of the first changes you saw?

I noticed weight loss, better sleep, and greater happiness within 4 weeks.

What challenges did you encounter in meeting your nutrition and wellness goals, and how did MyFitnessPal help you stay on track?

One of the biggest challenges was making sure I was getting enough protein and fiber. MyFitnessPal made it easy to log my meals and track progress toward my nutritional goals.

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How has your perspective on health and wellness evolved at age 50 compared to earlier in your life?

I feel liberated. My journey is less about vanity and more about long-term health, focusing on living independently and maintaining mobility into the future.

Where are you now on your health journey? What milestones have you reached and what goals are you working on next?

I’m a year and a half into my journey and I’ve lost 43 pounds, going from a size 12-14 to a size 4-6.* I’ve reduced fat mass, gained muscle, and feel stronger than ever. I am excited for this next chapter in life.

What advice would you give to other women who are beginning to experience menopause and are looking to make changes to their nutrition and lifestyle?

Start recording your symptoms and tracking your nutrition to create a foundation for change. Seek support from trusted professionals and others who have experienced menopause to explore new strategies for managing your health.

Is there anything else you would like to share about your experience with menopause, your journey to health, or how nutrition has played a key 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. Weight loss is hard work and involves a healthy diet and exercise. Most people can expect to lose between 1 and 2 pounds per week.

The post Addressing Menopause Symptoms with Nutritional Changes: A Success Story appeared first on the MyFitnessPal blog.

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