This week’s Wellness Newsletter is here.
I hope you are well and have had a great week.
I’m writing this week’s newsletter from Ibiza where I’ve been teaching at the Yogafit Retreats — and it’s honestly been a phenomenal week.
We’ve had a beautiful mix of Fitness Pilates, aerobics, sunshine, relaxation and that incredible energy you only get when like-minded people come together to move, reset and recharge. It really is such a special experience.
If you like the look of it and are thinking you’d love to join us, I’ve created a full vlog so you can see exactly what it’s like behind the scenes:
It truly is a magical event.
In this weeks newsletter I am looking at Gut Health and Digestion.
Gut Health and Digestion Simple Steps to Feel Better Fast
If you’re feeling bloated, sluggish, or uncomfortable after eating, your gut is often at the centre of it.
In midlife, digestion can change due to hormones, stress, lifestyle and food choices. The good news is you don’t need extreme diets or complicated plans to feel better. Small daily habits can make a big difference quickly.
Why Gut Health Matters
Your gut impacts far more than digestion. It plays a key role in:
- Energy levels
- Mood and mental clarity
- Immune function
- Hormone balance
- Weight management
When your gut is out of balance, you may notice bloating, constipation, fatigue, cravings or disrupted sleep.
How common is it in menopause
Digestive issues are very common in midlife and post menopause.
Around 30 to 40 percent of postmenopausal women report symptoms such as bloating, constipation and slower digestion. Some studies suggest over 50 percent of women experience some form of digestive discomfort during this stage.
While not always listed as a classic menopause symptom, it is strongly linked to hormonal changes.
Why digestion changes after menopause
- Lower oestrogen can slow gut motility leading to bloating and constipation
- Changes in the gut microbiome can affect digestion and overall health
- Increased sensitivity to certain foods
- Higher stress levels impacting gut function
- Changes in abdominal and pelvic floor strength
Common symptoms
- Bloating after meals
- Constipation or irregular digestion
- Trapped wind
- Indigestion
- Feeling full quickly
Simple daily habits to improve digestion
Start with the basics:
- Slow down and chew your food properly
- Drink 1.5 to 2 litres of water daily
- Increase fibre gradually with vegetables, fruit and whole foods
- Take a 10 minute walk after meals
- Reduce stress where possible
Fitness Pilates for digestion
Gentle movement is incredibly effective for gut health.
Fitness Pilates can help by:
- Stimulating the digestive organs
- Improving circulation
- Reducing stress
- Supporting core strength and posture
Even 10 to 15 minutes a day can make a noticeable difference.
Try this this week
Pick two or three habits and stay consistent:
- Eat without distractions
- Add an extra portion of vegetables each day
- Walk after your main meal
- Drink water first thing in the morning
- Do a short Pilates or mobility session daily
Small, simple habits really do create powerful results over time.
Ill be back from YOGAFIT on Sunday and kicking of a new month of online classes. If you would like to join me online its half price for 4 weeks of classes use the code SPRING all the details are below.
Try 4 weeks of classes at half price for just £20 and experience the difference it can make to your health, fitness, energy, motivation and body composition.
Have a wonderful SATURDAY, and I hope to see you in class very soon
Love Rachel x
Questions – whats app me 07976 268672
Ps For my local Reformer Classes In my STUDIO in NG16 4HA Click herecome and see me and book a class! I Would LOVE to see you
PPS I set a goal this year to start a weekly vlog and document running a fitness business, being a training provider, organising events and post in on Youtube every Saturday if you would like to watch here is this weeks id love you to see CLICK HERE
