Addressing Menopause Symptoms with Nutrition Changes: A Success Story

Every month, we feature MyFitnessPal success stories to serve as weight loss inspiration 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 later in life.

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

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

“I’m a year and a half into my [menopause] journey and have 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,” shares MyFitnessPal user Christa [last name]. “I’m excited for this next chapter in life.”

Continue reading to see how optimizing her nutrition (spoiler: by putting more focus on protein and fiber!) helped Christa manage menopause side effects and feel better than ever at 53. 

When did you first start noticing the symptoms of menopause, and how did they impact your daily life and health goals?

My first symptoms started at age 49, including weight gain, anxiety/panic attacks, hot flashes, disrupted sleep, itchy skin, body odor, the 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, job, and family, all while the world was dealing with the Covid-19 pandemic. My mental and physical health spiraled, and I didn’t recognize myself anymore.

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

I knew that health and fitness are linked to proper nutrition, and I figured the same applied to managing menopausal symptoms, though 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 the physical perspective, I experienced weight gain, hot flashes, and interrupted sleep.

How did you approach your health goals differently once you were in menopause?

Originally, I enlisted help from my medical doctor and a wellness program. They provided the structure and guidance I needed, including nutritional counseling, medical assessments, 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 first began making changes to your nutrition? Did you experience any doubts or challenges along the way?

I definitely had doubts and was worried any results would be short-lived. But I shifted my mindset and focused on adding healthy elements to my diet (like protein and fiber), rather than focusing on restriction. And I took it one step at a time: slow and steady wins the race.

Were there any misconceptions you had about the relationship between menopause, weight gain, and nutrition? How did you overcome those?

I thought hot flashes were the only significant symptom of menopause and that they could be easily treated. It took me over a year of trial and error to understand that menopause affects everyone differently, and 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 achieve your health goals?

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

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

Increasing my protein and fiber intake was the most significant change. I aim for 25-30 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 meals that you found particularly supportive in managing menopause symptoms?

For breakfast, I eat Greek yogurt with granola, maple syrup, and collagen peptides in my coffee. Lunch usually consists of salads or sandwiches, and dinner includes proteins like grilled chicken, salmon, or tofu with veggies 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 noticing improvements in your symptoms, and what were some of the first changes you observed?

I noticed weight loss, improved sleep, and increased happiness within 4 weeks.

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

One of the biggest challenges was ensuring I got enough protein and fiber. MyFitnessPal made it easy to log my meals and track progress toward my nutrition goals.

How has your perspective on health and wellness evolved in your 50s 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 later in life.

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

I’m a year and a half into my journey and have 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’m excited for this next chapter in life.

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

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

Is there anything else you’d like to share about your experience with menopause, your health journey, 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 just 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 1-2 lbs per week. 

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