Menopause Champion support with Rae-Marie

29/09/2025

15/09/2025

Thank you to everyone who came tonight to our monthly meet up, some great information and tips to take away from the wonderful , and the amazing Angela. Thank you both so much.
Menopause Champion Support with Rae-Mari
didn’t get time to discuss bloating as planned.so below are some tips for you below that can be used as a small step to start your journey.

🥒 1. Cucumbers

Rich in water and low in fiber, cucumbers act as a natural diuretic and help flush out excess sodium and reduce water retention.

✨ Tip: Add sliced cucumber and mint to your water for a soothing anti-bloat drink and so refreshing.

🍍 2. Pineapple

This tropical fruit contains bromelain, an enzyme that supports digestion and reduces inflammation—two key factors in managing menopausal bloating.

✨ Tip: Enjoy fresh pineapple in the morning to kickstart your digestive system.

🥬 3. Leafy Greens (Spinach, Kale, Rocket)

Packed with magnesium and potassium, these greens help balance fluid levels and ease digestion. Magnesium, in particular, can help relax the intestinal muscles and reduce cramping or gas.

✨ Tip: Lightly sauté greens in olive oil for better nutrient absorption.

🍓 4. Berries (Blueberries, Raspberries, Strawberries)

Berries are low in sugar and high in fiber, which supports healthy digestion without feeding bloating-causing gut bacteria.

✨ Tip: Add berries to your morning porridge or full fat yogurt for a fiber-rich start.

🧄 5. Ginger

A powerful anti-inflammatory and digestive aid, ginger helps speed up stomach emptying and relieves trapped gas—ideal for those uncomfortable, bloated evenings.

✨ Tip: Sip on ginger tea after meals or add fresh ginger to smoothies.

⸻

🌟 Every woman’s menopause journey is unique. What works for one may not work for another—but mindful food choices can truly shift how you feel day-to-day.

If you’re navigating bloating, digestion issues, or just need someone to talk to about your menopause experience—you’re not alone.

Let’s chat 💬
🔗 Book a 1:1 support session with me, Rae-Mari – your Licensed Menopause Champion.

15/09/2025

🎉 Real Talk + Real Support! 🎉
Join us at The Tawny Owl, Swindon for an empowering session with:
👩‍⚕️ Menopause Champion Rae-Marie
💬 Sarah Jane Clark – sharing her AMAZING weight loss story + journey away from processed foods!

🧠 Menopause & moods
🍷 Alcohol & bloating
🛒 Ultra-processed foods: what to know
🥗 Easy recipes + prep tips!

✨ Friendly, non-judgemental & supportive group of lovely ladies!

📍 Don’t miss it – The Tawny Owl, Swindon
📅 Monday 15th September 6.30 pm
Menopause Champion Support with Rae-Mari

14/09/2025

Menopause Champion Support with Rae-Mari

🎉 Real Talk + Real Support! 🎉
Join us at The Tawny Owl, Swindon for an empowering session with:
👩‍⚕️ Menopause Champion Rae-Marie
💬 Sarah Jane Clark – sharing her AMAZING weight loss story + journey away from processed foods!

🧠 Menopause & moods
🍷 Alcohol & bloating
🛒 Ultra-processed foods: what to know
🥗 Easy recipes + prep tips!

✨ Friendly, non-judgemental & supportive group of lovely ladies!

📍 Don’t miss it – The Tawny Owl, Swindon
📅 Monday 15th September 6.30 pm
Menopause Champion Support with Rae-Mari

14/09/2025

💧 Why You Should Drink at Least 2.5 Litres of Water a Day 💧

Feeling sluggish, bloated, or constantly craving snacks? The fix might be simpler than you think: drink more water.

Here’s what 2.5L+ of water a day can do for your body:

✅ Boosts Energy & Brain Function
Even mild dehydration can mess with your focus, mood, and memory.

✅ Reduces Bloating & Aids Digestion
Water helps flush out excess sodium and keeps things moving smoothly in your gut.

✅ Supports Clearer Skin
Hydrated skin = plumper, brighter, and less prone to breakouts.

✅ Helps Control Cravings
Often, what feels like hunger is just thirst. Stay hydrated to avoid unnecessary snacking.

✅ Improves Physical Performance
Muscles are 75% water. Dehydration = fatigue, cramps, and poor endurance.

✅ Flushes Out Toxins Naturally
Your kidneys and liver need water to filter out waste efficiently.

⸻

🚰 Pro Tip:

Keep a reusable bottle with you at all times. Aim to sip consistently—don’t chug it all at once!

Your body is literally made of water—treat it like it matters. 💙

09/09/2025

Struggling with sleep during menopause? You’re not alone — but you can take back the night with a few simple tweaks! Here are Rae-Marie’s top 5 tried-and-tested sleep tips for better sleep

💚 1. Switch to Bamboo PJs & Bedding
Bamboo fabric is naturally breathable, temperature-regulating, and hypoallergenic — perfect for managing night sweats and keeping you cool and comfy all night long. You’ll feel fresh, dry, and wrapped in softness. 😌

2. Set Your Phone to “Do Not Disturb”
Give your brain the cue to unwind by switching off notifications. That late-night ping? Nope, not tonight! Reducing blue light and mental stimulation = deeper, uninterrupted sleep. 📵

3. Try a Short Meditation Before Bed
Even 5–10 minutes of mindfulness or guided meditation can calm your mind and relax your body. Try apps like Calm, Headspace, or Rae-Marie’s favourite: breathing box technique – in for 4, hold for 4, out for 4. Repeat. 🌬️💤

4. Create a Bedtime Routine You Love
Herbal tea, soft lighting, light stretching or journaling – whatever helps you signal “it’s time to slow down.” Consistency helps your body recognise when it’s time to rest.

5. Keep the Bedroom Cool & Clutter-Free
A calm space = a calm mind. Keep your room tidy, dim, and cool (around 16–18°C is ideal). Add lavender spray to your pillow for a soothing touch. ✨

Sleep doesn’t have to be a struggle. With the right support and lifestyle changes, possible – even during menopause.

Have a tip of your own? Please share it below 👇
Menopause Champion Support with Rae-MariRae-Marie's Wellbeing Therapies & Training Academy

09/09/2025