Reut Sapir Naturopathy & Yoga

17/11/2025

03/11/2025

October Newsletter | The Wind Of Change

Welcome back to Monthly Letters, thank you for being here. Autumn is here and fully showing off with its beautiful colours, inviting us to breathe deeply, embrace change and wind down. Despite being a summer girl, I've grown to love this transition. A gentle progression towards the cold winter month...

07/09/2025

I’m back teaching Pregnancy Yoga at 6 WAYS YOGA and I’m really excited about it. I love holding space for mamas, watching them grow in confidence every week, taking care of themselves and feeling more connected to their intuition and their body. Join us next week!

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29/08/2025

August Newsletter | Hello Cheltenham! + nourishing lunch box ideas and a special offer inside to celebrate

Welcome back to Monthly Letters, thank you for being here. August has been a busy and intense month of soaking up our last month in Switzerland and packing up our house for the move back to Cheltenham. We landed back in England exactly a week ago and it's been lovely catching up with old friends and...

30/07/2025

JULY NEWSLETTER / Emotional regulation and sharing BIG NEWS....

Welcome back to Monthly Letters, thank you for being here. Summer is my favourite season in Switzerland (although every season has its own charm here), the Alpine flowers, the crystal blue lakes and the warm soft sun. Summer also means school holidays, and just like Motherhood, it's mostly joyful wi...

31/05/2025

May newsletter - how to eat your way to a happy gut

Welcome back to Monthly Letters, thank you for being here. As a Naturopath, I always ask clients about their digestive system as it's a good indicator of the state of their health and wellbeing. It's through the gut that we absorb nutrients, how food is broken down into nutrients and passed into the...

01/05/2025

April Newsletter - all about Magnesium and why you probably need it!

Welcome back to Monthly Letters, thank you for being here. April was packed with adventures and family time; wonderful and busy! We spent a weekend in Canton of Schwyz in central Switzerland near Lucerne. For Easter holidays we travelled on the Bernina Express and then drove down to Lugano in Canton...

27/03/2025

This month on my newsletter I'm sharing a topic close to my heart, postpartum depletion. When my second son was born, I became so depleted and exhausted it was a big wake up call. Society tells us that within 6 weeks, you're "back to normal" but the reality is, it takes more like a year or maybe five years. For me personally, it took a few years.

Postpartum depletion is characterised with nutrient depletion and a lot of the time, with the right nutrition and supplements, most of the symptoms improve just from this alone. You aren't crazy, your symptoms are very real and there are ways to support you.

My top five supplements for the postpartum period:

Omega 3 - A baby's brain grows rapidly in the third trimester of pregnancy, which heavily taxes a mother's store as maternal stores are used to enrich breastmilk if there's an insufficient intake of DHA. This can impact cognitive function, inflammation, stress regulation and reduced mental health postpartum. Quality is crucial when supplementing with Omega 3, opt for high quality oil from anchovies, salmon, sardines or cod liver oil.

Iron - 80% of women enter pregnancy with an iron deficiency. Low iron levels can lead to postpartum depression, fatigue, low milk supply and can weaken the immune system. Iron bisglyicnate or ferrous bisglycinate are the preferred forms of supplementation.

Choline - choline is required during pregnancy and during breastfeeding the need is at its highest. Mothers who are deficient in choline are shown to produce milk with low choline levels so supplementation is necessary. Preferred choice is choline bitartrate.

Magnesium glycinate - known as the mother mineral, it holds many benefits for mothers. Mg can deepen sleep, support mood and stress management, support bone density, promotes relaxation and can help relieve menstrual symptoms. Magnesium is a co factor for more than 300 enzymatic reactions in the body.

Pre-natal - continue for 6-12 weeks post-birth or take consistently if you're breastfeeding.

If you'd like to hear more on how you can support your body and mind, book a free consult call via link in profile.

27/03/2025

GO BIG OR GO HOME? Not really.

It's not all or nothing. The all or nothing approach is holding a lot of us back, I see this is in my clinic working with mothers.

If I can't go to an exercise class, I'm not going to exercise at all.
If I can't cook all my meals from scratch, why bother?
I get woken up five times in the night, I might as well scroll for two hrs before?
I need my downtime (aka tv/phone time), I don't have time for self-care.
My kids need me, I'd rather just stay at home than do something for myself.

We've created these stories in our heads that are actually holding us back and aren't representative of our lives. Because if it isn't perfect, we may use it to not do anything at all. The stress of perfection quite often does more harm than a life of balance.

Start where you are. Life is messy and unexpected with kids, one that requires adjusting constantly. If you resist it, it'll persist.

Can't get to studio class? Only have 15 mins? Try at-home workouts. I love Melissa Wood Health app.

Some evenings are too busy to cook? Focus on what you can do. Takeaway pizza with a side of green broccoli salad? Maybe a quick oven-roasted fish for extra protein.

When you're constantly sleep deprived, your hormones are out of balance, you have sugar cravings, brain fog and irritability. So YES, focus on your sleep even when your baby wakes you up anyway! Go to bed EARLY, get off your phone and drink a herbal tea to calm down.

Downtime is important, but is it making you worse off long term? Instead of watching two hours of Netflix, could you spend 15 minutes preparing breakfast for the next day? Or do 20 minutes of yoga? Often, those little habits have the biggest impact on our health.

CHOOSE YOU. Don't give up on yourself. You deserve to feel amazing.

21/03/2025

March Newsletter | Postpartum Depletion

Welcome back to Monthly Letters, thank you for being here. Happy Spring! It is finally here. We've had snow, frost, sunshine and cloud all in a week, spring is definitely here. This change can make us feel more uplifted, energised and lighter. Personally for me, this is when the year really starts!....