Addressing Menopause Symptoms with Nutrition Changes: A Success Story

Each month, we function 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 dwelling 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 bodily, psychological, sexual, and emotional modifications. (1) One factor that may assist? The correct menopause diet. (2) 

Meals is data to your physique. As your physique modifications, its dietary wants change, too. (3) Therefore, the rationale for menopause-specific diet. And whereas breaking consuming habits is difficult, 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 measurement 12-14 to a measurement 4-6. I’ve lowered 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 diet (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 impression 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 diet as a solution to handle your menopause signs?

I knew that well being and health are linked to correct diet, 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 by diet?

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 in a different way 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 objective was to extend power and mobility, not give attention to a quantity on the size.

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

I undoubtedly had doubts and was anxious any outcomes could be short-lived. However I shifted my mindset and targeted on including wholesome parts to my weight loss program (like protein and fiber), moderately 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 achieve, and diet? How did you overcome these?

I assumed scorching flashes had been the one important symptom of menopause and that they could possibly be simply handled. It took me over a 12 months of trial and error to grasp that menopause impacts everybody in a different way, and I wanted to teach myself on long-term well being methods.

How did you uncover MyFitnessPal, and what function did it play in serving to you observe your diet and obtain your well being targets?

My son, who’s into health, urged MyFitnessPal. It helped me observe my vitamins and offered knowledge that I delivered to my nutritionist to refine my weight loss program.

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

Rising my protein and fiber consumption was probably the most important change. I purpose for 25-30 grams of protein per meal to gasoline 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 contains 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 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 diet and wellness targets, and the way did MyFitnessPal assist you to keep on observe?

One of many greatest challenges was guaranteeing I bought sufficient protein and fiber. MyFitnessPal made it straightforward to log my meals and observe progress towards my diet 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 dwelling 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 measurement 12-14 to a measurement 4-6.* I’ve lowered 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 diet and way of life?

Begin journaling your signs and monitoring your diet 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 diet has performed a key function?

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

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

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