Each month, we feature MyFitnessPal success stories to inspire you on your own weight loss journey.
Name: Christa Scott Fioresi
age: 53
Place: Atlanta, Georgia
User from: February 2020
Most useful takeaways: I feel liberated. My journey is not about vanity, but about long-term health, focusing on living independently and maintaining mobility later in life.
Menopause is a natural stage of life, but it doesn’t come easily (or quickly!). People going through menopause experience physical, mental, sexual and emotional changes. (1) How can I help? Proper nutrition during menopause. (2)
Food is a message to your body. As your body changes, so will its nutritional needs. (3) Hence the reason for menopause-specific nutrition. While breaking your eating habits is difficult, it can change everything.
“It’s been a year and a half since I [menopause] During the trip, I lost 43 pounds and my size went from a size 12-14 to a size 4-6. I’ve lost fat mass, gained muscle, and feel stronger than ever. [last name]. “I’m excited for the next chapter of my life.”
Read on to learn how optimizing nutrition (spoiler: by 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 menopausal symptoms?
My first symptoms started at age 49 and included weight gain, anxiety/panic attacks, hot flashes, disrupted sleep, itchy skin, body odor, intolerance to alcohol, and dizziness. The physical effects were random and uncontrollable, leaving me feeling lost and unhappy. As the world deals with the Covid-19 pandemic, I have lost confidence in managing my life, work and family. My physical and mental health deteriorated drastically and I no longer recognized myself.
What inspired you to focus on nutrition to manage menopausal symptoms?
I know health and fitness are about proper nutrition, and I think the same applies to managing menopausal symptoms, although I don’t know where to start. Small, incremental changes are the key to regaining control.
What is one of the most challenging menopausal symptoms you hope to alleviate through nutrition?
My most challenging mental symptoms are anxiety and random panic attacks. Physically, I experienced weight gain, hot flashes, and disrupted sleep.
How do you approach your health goals differently as you enter menopause?
Initially, I sought help from doctors and health plans. They provided the structure and guidance I needed, including nutritional counseling, medical evaluation, and body composition analysis. My goal is to increase strength and flexibility rather than focusing on the number on the scale.
How did you feel when you first started changing your nutrition? Have you encountered any doubts or challenges along the way?
I do have questions and worry that any results will be short-lived. But I changed my mindset and focused on adding healthy elements to my diet (like protein and fiber) instead of focusing on restrictions. I’m taking it one step at a time: slow and steady wins the race.
Do you have any misconceptions about the relationship between menopause, weight gain, and nutrition? How did you overcome this?
I think hot flashes are the only obvious symptom of menopause and are easily treated. It took me over 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?
My son is passionate about fitness and he recommended MyFitnessPal to me. It helps me track my nutrition and provides data to my nutritionist to optimize my diet.
What is the most significant change you have made to your diet that has helped reduce your menopausal symptoms?
Increasing your protein and fiber intake are the most significant changes. I aim for 25-30 grams of protein per meal to facilitate weight training and keep me full throughout the day.
Can you share some of your favorite recipes or meals that you’ve found particularly helpful in managing menopausal symptoms?
For breakfast, I eat Greek yogurt with granola, maple syrup, and collagen peptides from coffee. Lunch usually includes a salad or sandwich, and dinner includes a protein such as grilled chicken, salmon, or tofu along with vegetables and basmati rice. I also take adaptogens like Ashwagandha (4), Maca Root (5), and Black Cohosh (6) to control my symptoms.
How long did it take for you to start noticing an improvement in your symptoms?
Within 4 weeks, I noticed weight loss, improved sleep, and an increased sense of well-being.
What challenges have you faced in sticking to your nutrition and health goals?
One of the biggest challenges is making sure I get enough protein and fiber. MyFitnessPal makes it easy for me to log my meals and track progress toward my nutrition goals.
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How has your perspective on health and wellness changed in your 50s compared to your earlier years?
I feel free. My journey is not about vanity, but about long-term health, focusing on living independently and maintaining mobility later in life.
Where are you now in your health journey? What milestones have you reached?
I’m a year and a half into my journey and have lost 43 pounds and my size from 12-14 to 4-6. I’m excited for the next chapter of my life.
What advice would you give to other women starting to go through menopause and looking to make nutritional and lifestyle changes?
Start recording your symptoms and tracking your nutrition to establish a baseline for change. Find support from trusted professionals and others who have experienced menopause and explore new strategies for managing your health.
Is there anything else you’d like to share about your experience with menopause, your health journey, or how nutrition plays a key role?
It’s never too late to become a healthier version of yourself. For me, focusing on overall health and strength is more effective than just 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 1-2 pounds per week.
How MyFitnessPal can help
Whether you want to increase your intake of fiber or calcium-rich foods, meet your protein goals, or manage your weight, the MyFitnessPal app can help. You can track your macros to make sure you’re getting a balanced diet of protein, carbs, and fats—and the process can be an eye-opener!
In addition to nutrition tracking, MyFitnessPal’s activity tracking capabilities and ability to integrate with more than 40 connected fitness apps can help inspire you to incorporate physical activity into your daily routine, which is critical for bone health and overall health during menopause.
With MyFitnessPal, you’re never alone on your journey. Let us help you take control of your health and thrive through menopause and beyond.
The article Addressing Menopausal Symptoms through Nutritional Changes: A Success Story appeared first on the MyFitnessPal Blog.
