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 FioresiAge: 53Location: Atlanta, GeorgiaUser since: February 2020Most 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, but it surely’s not straightforward (or fast!). Individuals who expertise menopause navigate by way of 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 could actually 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 person Christa [last name]. “I’m excited for this subsequent chapter in life.”

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

When did you first begin noticing the signs of menopause, and the way did they influence your every day life and well being targets?

My first signs began at age 49, together with weight achieve, anxiousness/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 give attention to vitamin as a strategy 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 begin. Small, incremental modifications had been key to regaining management.

What was one of the difficult signs of menopause that you simply needed to alleviate by way of vitamin?

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

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

Initially, I enlisted assist from my medical physician and a wellness program. They offered the construction and steering I wanted, together with dietary counseling, medical assessments, and physique composition evaluation. My objective was to extend energy and mobility, not give attention to a quantity on the dimensions.

How did you’re feeling whenever you first started making modifications to your vitamin? Did you expertise any doubts or challenges alongside the way in which?

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

Had been there any misconceptions you had in regards to the relationship between menopause, weight achieve, and vitamin? How did you overcome these?

I assumed scorching flashes had been the one vital symptom of menopause and that they might be simply handled. It took me over a 12 months of trial and error to grasp that menopause impacts everybody otherwise, and I wanted to teach 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 targets?

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

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

Growing my protein and fiber consumption was essentially the most vital change. I purpose for 25-30 grams of protein per meal to gasoline weight coaching and maintain 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 normally consists of salads or sandwiches, and dinner consists of proteins like grilled hen, 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 a number of 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 targets, and the way did MyFitnessPal aid you keep on monitor?

One of many greatest challenges was guaranteeing I received sufficient protein and fiber. MyFitnessPal made it straightforward to log my meals and monitor progress towards my vitamin targets.

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How has your perspective on well being and wellness advanced 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 targets 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 girls 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 anything 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 grow to be a more healthy model of your self. Specializing in general well being and energy has been a more practical motivator for me than simply shedding pounds.

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

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