Cookies on fushi.co.uk
We use cookies on our websites. You are free to manage this via your browser setting at any time. To learn more about how we use the cookies, please see our cookies policy.
6 Tips for Mindful Eating

By Ernesta Stripeikaite
Nutritional Therapist
Has eating become an inconvenient chore that interrupts work? Or is it a source of comfort when you’re feeling emotional? Such eating habits can disturb digestion, result in bloating, over eating and weight gain. It is time to become mindful about what and how we eat. Awareness and tuning in can help understand why you are eating – is it hunger or anger?
1. Take 5
There are two types of the nervous system: sympathetic nervous system (SNS), also called ‘fight or flight’, which gets switched on when we are under stress, and the parasympathetic nervous system (PNS), or ‘rest and digest’, which is active when we are relaxed. Our bodies have not been designed to focus on digestion when they can sense danger. Nowadays danger comes in the form of emails, phone calls and deadlines. To switch to the ‘rest and digest’ system, use a thumb rule of TAKE 5 – five calm deep breaths before every meal. This helps to switch to the PNS system, activating relaxation and efficient digestion.
2. The most important thing

Mindfulness means being in the present moment, here and now, rather than worrying about the past or projecting into the future. At meal times, eating should be the most important thing in the world. Focus on your plate of food, colours and textures, and forget the world around exists. You will taste and enjoy your food a lot more.
3. Digestion starts in the mind
Contrary to a popular belief, digestion starts in the mind, not the mouth. Simply thinking about food triggers responses in the brain and signals to the digestive tract to start producing saliva and stomach acid, in preparation for the meal. If you focus on emails while eating your lunch, you will not be digesting optimally. This will reduce the absorption of nutrients, leading to increased hunger and cravings.
4. Slow down
Slowing down to chew, taste, see and smell food increases awareness of hunger and fullness. Not only that, but your enjoyment and pleasure of meal times can also increase. As a result, you might naturally become tempted to choose healthier, tastier and more colourful meals.
5. Choose your surroundings
It is very important where you eat. Restaurants try to create a calm and relaxing environment so you can thoroughly enjoy the food and the experience. If the weather allows, try to get away from your computer at lunch time and find a bench or even better – a park outside. Changing the surroundings of the office to a neutral calming environment improves digestion and assimilation.
6. Appreciation
Say a little thanks before each meal. We take so many things for granted and generally tend to get conditioned by the society to never be content and want more and more of everything. Even if it is the most basic tuna salad or hummus with rice cakes, be grateful for the food on your plate. You will certainly enjoy it more and over long term this can lead to increased happiness and appreciation of little things in life.
Our lives are nothing more than a collection of moments that create hours and days, which turn into months and years. Practising mindful eating can quickly have an effect on the quality of your day to day life. Focusing and tuning into meal times can help increase awareness and appreciation of other little things, such as changing seasons or a smile from a stranger. The effects soon add up and can over time improve overall happiness.
- The amazing Ashwagandha benefits for womenJan 20, 2021Hi Simie, thank you for your message. Ashwagandha is safe to be taken alongside other supplements including Vitamin E and Calcium. We would advise you check with your GP for interactions with estrogen medications for menopause as there are different variations of these medications. I hope this helps :)
- The amazing Ashwagandha benefits for womenJan 19, 2021Can I take Ashwaganda with other supplements such as vit E, calcium and also estrogen for menopause?
- The Great Pomegranate Seed Oil Jan 15, 2021Hi Kianouche, Thank you for your message. I would recommend to mix pomegranate oil with Marula oil for what you are looking to treat. A few drops of antioxidant-rich Marula oil mixed with Pomegranate oil can boost efficacy and help restore your skin’s functions in perfect equilibrium. Long term use may visibly minimise pores, brighten the skin, protect it from the oxidative damage caused by pollution, tones down pigmentation and assists with scar tissue healing. Hope this helps :)
- The Great Pomegranate Seed Oil Jan 15, 2021Hi I’ve bought some of your pomegranate oil, together with rosehip and marula oils. Which of the other two oils would be better to mix with pomegranate oil for mature skin with hyperpigmentation due to sun damage and sometimes prone to spots and milia when using rich moisturisers. Also, can I use pomegranate oil by itself or combined with either of the other two oils around my eyes
- Flaxseed oil: the homeopathic healerJan 15, 2021Hi Genevive, Thank you for your comment. Homeopathic medicine refers to an alternative approach to medicine that uses natural substances that can be prepared to create a remedy to restore our health and feeling of vitality. Flaxseeds are a natural product that we have pressed organically to produce Flaxseed oil that we celebrate for its powerful healing qualities. I hope that helps!
- Flaxseed oil: the homeopathic healerJan 14, 2021How, exactly, is this product homeopathic?