Addressing Menopause Symptoms with Nutrition Changes: A Success Story

Each month, we characteristic MyFitnessPal success tales to function weight reduction inspiration as you embark by yourself journey.

Title: Christa Scott Fioresi
Age: 53
Location: Atlanta, Georgia
Consumer since: February 2020
Most helpful takeaway: I really feel liberated. My journey is much less about self-importance and extra about long-term well being, specializing in residing independently and sustaining mobility later in life.

Menopause is a pure part of life, nevertheless it’s not straightforward (or fast!). Individuals who expertise menopause navigate via bodily, psychological, sexual, and emotional modifications. (1) One factor that may assist? The correct menopause vitamin. (2) 

Meals is data to your physique. As your physique modifications, its dietary wants change, too. (3) Therefore, the explanation for menopause-specific vitamin. And whereas breaking consuming habits is tough, it may make all of the distinction.  

“I’m a 12 months and a half into my [menopause] journey and have misplaced 43 kilos, going from a dimension 12-14 to a dimension 4-6. I’ve diminished fats mass, gained muscle, and really feel stronger than ever,” shares MyFitnessPal consumer Christa [last name]. “I’m excited for this subsequent chapter in life.”

Proceed studying to see how optimizing her vitamin (spoiler: by placing extra concentrate on protein and fiber!) helped Christa handle menopause unintended effects and really feel higher than ever at 53. 

When did you first begin noticing the signs of menopause, and the way did they impression your day by day life and well being objectives?

My first signs began at age 49, together with weight acquire, nervousness/panic assaults, scorching flashes, disrupted sleep, itchy pores and skin, physique odor, the shortcoming to tolerate alcohol, and vertigo. The bodily impacts had been random and uncontrollable, leaving me feeling misplaced and sad. I misplaced confidence in managing my life, job, and household, all whereas the world was coping with the Covid-19 pandemic. My psychological and bodily well being spiraled, and I didn’t acknowledge myself anymore.

What motivated you to concentrate on vitamin as a method to handle your menopause signs?

I knew that well being and health are linked to correct vitamin, and I figured the identical utilized to managing menopausal signs, although I didn’t know the place to start out. Small, incremental modifications had been key to regaining management.

What was some of the difficult signs of menopause that you simply needed to alleviate via vitamin?

My most difficult psychological signs had been nervousness and random panic assaults. From the bodily perspective, I skilled weight acquire, scorching flashes, and interrupted sleep.

How did you method your well being objectives otherwise when you had been in menopause?

Initially, I enlisted assist from my medical physician and a wellness program. They offered the construction and steerage I wanted, together with dietary counseling, medical assessments, and physique composition evaluation. My aim was to extend power and mobility, not concentrate on a quantity on the size.

How did you are feeling while you first started making modifications to your vitamin? Did you expertise any doubts or challenges alongside the best way?

I undoubtedly had doubts and was nervous any outcomes could be short-lived. However I shifted my mindset and centered on including wholesome parts to my weight loss program (like protein and fiber), fairly than specializing in restriction. And I took it one step at a time: sluggish and regular wins the race.

Had been there any misconceptions you had concerning the relationship between menopause, weight acquire, and vitamin? How did you overcome these?

I believed scorching flashes had been the one vital symptom of menopause and that they could possibly be simply handled. It took me over a 12 months of trial and error to know that menopause impacts everybody otherwise, and I wanted to coach myself on long-term well being methods.

How did you uncover MyFitnessPal, and what position did it play in serving to you monitor your vitamin and obtain your well being objectives?

My son, who’s into health, instructed MyFitnessPal. It helped me monitor my vitamins and offered knowledge that I dropped at my nutritionist to refine my weight loss program.

What had been probably the most vital modifications you made to your weight loss program that helped scale back your menopause signs?

Growing my protein and fiber consumption was probably the most vital change. I goal for 25-30 grams of protein per meal to gas weight coaching and hold me full all through the day.

Are you able to share a few of your favourite recipes or meals that you simply discovered notably supportive in managing menopause signs?

For breakfast, I eat Greek yogurt with granola, maple syrup, and collagen peptides in my espresso. Lunch often consists of salads or sandwiches, and dinner consists of proteins like grilled rooster, salmon, or tofu with veggies and jasmine rice. I additionally take adaptogens like Ashwagandha (4), Maca Root (5), and Black Cohosh (6) to handle signs.

How lengthy did it take earlier than you began noticing enhancements in your signs, and what had been among the first modifications you noticed?

I seen weight reduction, improved sleep, and elevated happiness inside 4 weeks.

What challenges did you encounter in sticking to your vitamin and wellness objectives, and the way did MyFitnessPal provide help to keep on monitor?

One of many greatest challenges was making certain I bought sufficient protein and fiber. MyFitnessPal made it straightforward to log my meals and monitor progress towards my vitamin objectives.

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How has your perspective on well being and wellness developed in your 50s in comparison with earlier in your life?

I really feel liberated. My journey is much less about self-importance and extra about long-term well being, specializing in residing independently and sustaining mobility later in life.

The place are you in your well being journey now? What milestones have you ever reached, and what objectives are you working towards subsequent?

I’m a 12 months and a half into my journey and have misplaced 43 kilos, going from a dimension 12-14 to a dimension 4-6.* I’ve diminished fats mass, gained muscle, and really feel stronger than ever. I’m excited for this subsequent chapter in life.

What recommendation would you give to different ladies who’re beginning to expertise menopause and wish to make modifications to their vitamin and life-style?

Begin journaling your signs and monitoring your vitamin to create a baseline for change. Search help from trusted professionals and others who’ve skilled menopause to discover new methods for managing well being.

Is there the rest you’d wish to share about your expertise with menopause, your well being journey, or how vitamin has performed a key position?

It’s by no means too late to change into a more healthy model of your self. Specializing in total well being and power has been a more practical motivator for me than simply dropping pounds.

*As at all times, everybody’s weight reduction story is totally different. Weight reduction is tough work, and includes a nutritious diet and train. Most individuals can count on to lose 1-2 lbs per week. 

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