Gentle Nourishment & Body Balance

Kind Nourishment: Gentle Tips for Mindful Eating & Herbal Support

In a culture of constant striving and dieting rules, it’s easy to forget that eating can be an act of self-kindness.

We’re taught to track, restrict, and control — but the body doesn’t thrive under pressure. It thrives when it feels safe. Respected. Nourished.

Kind nourishment is the practice of tuning in rather than tightening up. It’s about building trust with your body and offering it the support it actually needs — emotionally, nutritionally, and energetically.

This blog explores mindful eating, nutritional guidance, and herbal allies that help you feel grounded, not guilty.

What Is Kind Nourishment?

Kind nourishment means:

• Eating in response to hunger — not punishment
• Slowing down and savouring food
• Letting go of rigid food rules
• Creating rituals that support digestion and peace
• Trusting that your body knows what it needs

It's not about being perfect. It’s about being present.

Gentle Nutrition Tips

Nutrition is not just about macros — it’s about how food makes you feel.

Try these gentle, body-loving strategies:

• Start the day with protein and healthy fat to reduce cravings
• Include whole foods and fibre-rich plants at every meal
• Sip herbal teas or warm water before meals to support digestion
• Add fermented foods (like yogurt, sauerkraut, or miso) for gut health
• Focus on consistency, not perfection

💡 Tip: Put your fork down between bites. Breathe. Be with your meal.

Herbal Allies for Mindful Eating

Herbs can create rituals around food and help regulate digestion, stress, and appetite:

• Lemon Balm – Soothing, calming, supports digestive comfort
• Tulsi (Holy Basil) – Balances energy and mood, reduces food-related stress
• Cinnamon – Stabilizes blood sugar and reduces cravings
• Dandelion Root – Bitter tonic to support liver and digestion
• Chamomile – Settles the nervous system and gut, perfect after meals

Tea Recipe: Kind Nourishment Blend

Ingredients:

• 1 part Lemon Balm
• 1 part Tulsi
• 1 part Chamomile
• ½ part Dandelion Root
• ½ part Cinnamon Chips

Instructions:
Steep 1 heaped tsp in 1 cup hot water for 10–15 minutes. Drink slowly before or after meals. Best enjoyed without multitasking.

Final Thoughts

Kind nourishment is not another diet trend.
It’s a return to listening. To presence. To care.

Let your meals be moments of connection.
Let your herbs be rituals of support.
Let your body be trusted — not controlled.

You are worthy of nourishment, exactly as you are.

References 

1. Satter, E. (2005). Secrets of Feeding a Healthy Family. Kelcy Press.

2. Tribole, E., & Resch, E. (2020). Intuitive Eating (4th ed.). St. Martin’s Essentials.

3. Winston, D., & Maimes, S. (2007). Adaptogens: Herbs for Strength, Stamina, and Stress Relief. Healing Arts Press.

4. Bone, K., & Mills, S. (2013). Principles and Practice of Phytotherapy. Churchill Livingstone.

5. Harvard Health Publishing. (2022). Mindful eating: Savoring your food and your life.
   https://www.health.harvard.edu/staying-healthy/mindful-eating-savoring-your-food-and-your-life

6. National Center for Complementary and Integrative Health (NCCIH).
   Herbs at a Glance: Chamomile, Lemon Balm, and others.
   https://www.nccih.nih.gov/health/herbsataglance

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When we think about health, what exactly comes to mind? Is it physical appearance? Is it having enough stamina, or energy to make it through your day? Or is it just being able to get up in the morning?

There are so many different ways that people perceive what health means, and these differences can be so varied depending on the person themselves.

Lets take a look at what health really is…

The definitions of health are also varied, which can create some internal conflict-

• Classical Medical Research: The absence of disease
• Oxford dictionary meaning: The state of being free from illness or injury
• The World Health Organisation defines health as “… a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”.

If we were to split these meanings open, which one resonates with you?

“Health” can be complex and have very different meanings to a whole bunch of different people. Not only what they view or perceive health to be, but what it actually means and looks like to them…

The term ‘health’ not only has a variety of different perspectives, but also has 5 ‘Dimensions’ and also ‘Determinants’ of health. Lets have a look at these…

The general population can have very different perspectives of health than a health professional. Some of the perspectives on health can include:

• Health as not ill/ diseased
• Health as a reserve
• Health as physical fitness
• Health as energy and vitality
• Health as social relationships
• Health as function Health as psycho-social wellbeing

If the last 3 years, (post-covid) have taught me anything, it’s made me look at health in a very different way. Whilst  I can see the validity in all those perspectives, being a health professional, I think if I were to look at 3 of those perspectives above, just as a ‘person’, they ones that make me consider health and what that means, they would be- health as a reserve, health as energy and vitality and health as social relationships.

Health as reserve: Well, what does this mean? Health as a reserve identifies a person’s ability to recover quickly should they fall ill. For example, if an individual developed a cold, their health reserve would allow them to quickly combat the cold and return to good health. Someone who does not have a health reserve may take longer to recover, even for minor injuries and illnesses. It’s never too late to start working on building a good health reserve!

Health as energy and vitality: This encompasses the overall energy and enthusiasm of an individual to complete various activities on a daily basis. Energy and vitality can be signified by various abilities, including; ability to get up easily without effort or strain, not feeling tired or lethargic, the ability to continue with activities, maintaining energy and enthusiasm for work related tasks, generally feeling good and well.

Health as social relationships: Various age groups have slightly different approaches and views when it comes to health as social relationships. The older generation identifies health as social relationships with regard to helping others and the enjoyment it bought to them, whereas the younger generation identifies this as spending time with family members. Health as social relationships can be seen in many different ways depending on age, gender, interests, and personality.

These 3 perspectives have been somewhat more enhanced for me post-covid.

Now let’s look at the 5 Dimensions of health; Social, mental, spiritual, emotional and physical dimensions of health.

• Social- Social health relates to the interpersonal relationships a person is able to make and maintain with others. Good social health requires an upkeep of relationships, which involves behaving appropriately, and maintaining socially acceptable standards. Some attributes to good social health can include strong communication skills, accountability, and intimacy. A poor social life can be detrimental to someone’s health as it may increase the likelihood of feeling depressed, increase negative thoughts about themselves, decrease their self-esteem and leave them feeling isolated.
• Mental health- is defined as a state of wellbeing in which a person realises their own potential, can cope with the normal stressors of life, can work productively and fruitfully and is able to contribute to their community. An increase or decrease in mental health will directly impact the remaining health dimensions. Mental health is not to be confused with mental illness.
• Spiritual- is integral to good health care and contributes to the health and well-being of the entire community. Spiritual health not only encompasses religion and prayer, but also the ability to establish harmony and peace in one’s life, the ability to develop congruence between actions and values, and the ability to perceive a common purpose that links creation. Overall health is impacted by spiritual health by increasing a person’s positivity and resilience to stressful events.
• Emotional- Emotional wellbeing includes a person’s ability to manage their own feelings and associated behaviours, cope efficiently under pressure or stress, and adjust to changes in their lifestyle. This dimension of health emphasises the importance of being aware and accepting feelings and stressors, whether positive or negative.
• Physical- Physical health encompasses an individuals entire health status and can be defined as the absence of disease. It can also be viewed as simply the physical capabilities and fitness levels of an individual. A decline in physical health can trigger a decline in one of the other health dimensions.

Now that we have an understanding of the Dimensions, lets look at the ‘Determinants’ of health.

The Determinants of health refers to any influence that directly impacts or shapes an individual’s community’s or population's health, either positively or negatively. Determinants of health refer to environmental and circumstantial situations which are not necessarily in the complete control of the individual.

Some examples of determinants of health include:

• Genetics
• Income
• Education
• Relationships
• Residency
• Community environment

On a larger, more broader scale of ‘Determinants of Health’, lets have a discussion on the following 3:

Social, economic and political determinants: This determinant includes factors such as income, employment, education, social support and housing, which are all intricately linked to health. In general, individuals from poorer social or economic backgrounds or with poor government policies are at greater risk of poor health, have higher rates of illness, disability and live shorter lives than those who are more advantaged.

Cultural health: Different cultural values and characteristics may shape an individuals concept of what health is. Common cultural beliefs relate to an individual’s weight and physical appearance, age, form and function. Many cultures still believe that weight is a direct indicator of health.

Population/ social health vs individual health: both are intertwined since the same external factors affect both, social constraints affect the health of the individual as well as the health of the population. To improve the health of the community, these factors need to be considered.

I hope that by sharing this article, it has shed some light on how complex health can be, how it can be influenced by a number of factors, and that health is more than just being one dimensional.

If not, then I hope it just got you thinking about how you view health and what it means for you.