Welcome, to Health & Wellbeing Magazine’s Spirit Keeper monthly column.  This is the place where you will discover tips and practices for creating, developing and maintaining a personalised self-care practice as a Spirit Keeper.  If you are new to this month’s Spirit Keeper column, I recommend reading past articles to find out what a spirit keeper is and subjects already covered around self-care practices.

Since July 2025 I have been expanding upon different exercises (rituals) which are spirit centred, mind centred and body centred.  Each month comes with a monthly challenge.  The idea is to prove to yourself and your own clients’ the power of specific exercises (rituals) in integrating mind, body and spirit.  After all, in order for there to be change within the world, we need to be the ones who are embodying it and grounding it.

In this month’s column we will be focusing on the body centred practice of nutrition as a spiritual self-care practice.  This is the last in the spirit, mind and body centred practices series.

Metaphorical Story Demonstrating the Power Nutrition as a Spiritual Self-Care Practice

Yasmina climbed the Path of Whispers until the air grew thin and the roar of the world below faded into a hum. Each step a testament to the weight of her spirit. For years, she had felt a dullness, a persistent fog which obscured the vibrant colours of her soul. She sought sage Dhrona, whose wisdom was said to be as clear and invigorating as the mountain springs.

At the summit sat the Sage, Dhrona, a figure who seemed carved from the very mountain itself, watching the hawks circle in the valley below.  Dhrona sat cross-legged, a figure of serene stillness against the vast sky. His eyes, like ancient pools, met hers with an unhurried gaze.

“Yasmina,” Dhrona’s voice was a gentle whisper carried by the wind, “you seek the light, but your lamp is clouded.”

Yasmina nodded, her heart heavy. “I feel… heavy, Dhrona. My thoughts are muddled and my energy wanes. I wish to truly live, not just merely exist.”  Yasmina asked if she could sit next to him.  Dhrona, the sage motioned for her to sit and placed an old, rusted iron lantern between them. In the first silence, they sat companionably watching the vista and life unfolding down the mountain side and into the valley.  The colours, the sounds, the movement of life as it went about its daily existence.

As Yasmina sat and gazed at the valley below, Dhrona went to his stone cottage and came back with a basket of multi-coloured fruits and vegetables which he placed in front of them.

Dhrona gestured to a small patch of barren ground near to where they were sitting. “Observe this soil, Yasmina. If it is perpetually watered and fed, it becomes soggy, unable to absorb new nutrients. But if it experiences a period of dryness, it prepares itself to receive.”

He then began to speak of The Great Stillness, a sacred practice of intentionally abstaining from food. “When you embrace The Great Stillness, Yasmina, your body, like that dry soil, performs a profound internal cleanse. It shifts from constantly processing new input to tending its own inner garden. This is when the hidden furnaces ignite, burning away old dross and toxins. It is a metabolic reset, a profound act of self-care. It is in this stillness that the brain releases a potent elixir, a ‘Miracle-Gro’ for the mind, enabling it to prune old pathways and forge new, clearer connections. Thoughts become like mountain air – crisp and free.”

Yasmina listened, intrigued. She had always feared hunger, but Dhrona spoke of it as a sacred pause.  She had heard of intermittent fasting but had never considered it sacred or important to the functioning of her mind, body and spirit.

Next, Dhrona picked up a basket filled with an astonishing array of fruits and vegetables, each glowing with an inner light. “Once the earth has rested, it is ready to receive nourishment which fuels its growth,” he said, holding up a deep red beet.

“This, Yasmina, is the Crimson Heart. Its essence, the lycopene and anthocyanins, invigorates your own physical heart, strengthening its rhythm, ensuring your lifeblood flows freely, like a robust river through your being. It wards off shadows that seek to dim your vitality.”

Dhrona then offered her a vibrant orange persimmon. “Behold the Golden Orange Gaze. Its beta-carotene is a beacon for your sight, both physical and inner. It protects your eyes, ensuring you see the world with clarity, and it fortifies your inner shield, your immune system, against unseen threats.”

A sunny yellow bell pepper followed. “This is the Solar Spark. Its flavonoids and zeaxanthin ignite your inner fire, aiding your digestion so that you can fully assimilate life’s experiences. It soothes inflammation, bringing calm to the churning waters within, like the peaceful centre of a sunbeam.”

Dhrona then presented a handful of verdant spinach. “Embrace the Emerald Renewal. The chlorophyll and isothiocyanates within this green jewel are the great purifiers, drawing out stagnation and cleansing your vital organs. It encourages the steady flow of life within, ensuring your inner rivers remain untainted, like the clean mountain streams.”

Finally, he held out a cluster of deep purple grapes. “These are the Indigo Dreamers. Their anthocyanins and resveratrol are gifts for your deepest self, for your mind. They safeguard your nervous system, allowing thoughts to flow like clear constellations in a night sky, enhancing your memory and intuitive leaps. They connect you to the vast wisdom that lies beyond the immediate.”

“To eat the rainbow, Yasmina,” Dhrona concluded, placing the basket before her, “is not merely to feed the body, but to attune the soul. Each colour is a symphony note, playing its part in the grand orchestration of your well-being. It is a daily prayer, a mindful act of self-love which nourishes you from your roots to your crown, allowing your true colours to shine forth.”

As Yasmina looked at the vibrant bounty, and then back at the serene sage, she felt a stirring within. The fog had not lifted entirely, but a new light had begun to dawn. She understood now true spiritual self-care began not with grand gestures, but with the mindful choices on her plate, and with the intentional pauses which allowed her spirit to breathe and truly flourish. The journey down the mountain would be lighter, fuelled by this profound, colourful wisdom of how nutrition is an important part of spiritual practice and self-care.

Yasmina thanked Dhrona for his wise counsel and support.  Dhrona nodded and smiled as his eyes met hers.  Yasmina stood and began to walk down the Path of Whispers back to her life in the Valley below.  Each step setting an intention to become more mindful of how and what she ate.  

SPIRITUAL TRADITIONS & NUTRITION

In spiritual traditions, nutrition has never been just about biological “fuel.” Historically, it has been viewed as a bridge between the physical and the divine.  A way to refine the soul by disciplining the body.   The history of spiritual nutrition can be broken down into four major themes:

Food as Law & Covenant (Abrahamic Traditions)

In Western spiritual history, nutrition is often framed as a set of boundaries which define a community’s relationship with God.

• Christianity: While early Christianity moved away from strict dietary laws (declaring all foods “clean”), it introduced the Eucharist, where food (bread and wine) becomes the literal or symbolic presence of the divine.
• Islam (Halal): Similar to Kosher, Halal requirements ensure food is permissible and processed with prayer, fostering a constant state of God-consciousness (Taqwa).
• Judaism (Kashrut): Kosher laws are not merely for hygiene but for holiness. By distinguishing between “clean” and “unclean” animals and requiring specific slaughter methods, eating becomes a mindful, religious act.

The Energetic Nature of Food (Eastern Traditions)

In many Eastern systems, food is believed to possess subtle qualities which can affect the mind, body and spirit.

• Ahimsa (Non-violence): This principle led to the rise of spiritual vegetarianism in Jainism, Buddhism, and Hinduism, based on the belief that consuming the “vibration of fear” from a slaughtered animal hinders spiritual progress.
• Ayurveda & Hinduism: Dating back over 3,000 years, the Bhagavad Gita classifies food into three Gunas (qualities):
  • Sattvic: Pure, light foods (fruits, grains, dairy) that promote clarity and peace.
  • Rajasic: Stimulating or spicy foods that lead to agitation and passion.
  • Tamasic: Stale, heavy, or processed foods that cause lethargy and dullness. 

Fasting as Spiritual Technology

Almost every major tradition uses “voluntary hunger” to sharpen the spirit.

• Asceticism: In many traditions, such as the Desert Fathers of Christianity or the wandering Sannyasins of India, extreme caloric restriction was used to achieve altered states of consciousness and detachment from the material world.
• Purification: Fasting (Ramadan in Islam, Lent in Christianity, Yom Kippur in Judaism) is historically seen as a way to “starve” the ego and lower desires, allowing the “spiritual ears” to hear more clearly.

 The Modern “Wellness” Shift

In the 19th and 20th centuries, spiritual nutrition underwent a “medicalized” evolution:

• Modern Mindfulness: Today, the history of “Mindful Eating” is rooted in Zen Buddhist practices (like Oryoki); where every bite is taken with full presence to acknowledge the interconnectedness of all life.
• Religious Reformers: Groups like the Seventh-day Adventists (notably John Harvey Kellogg) linked physical health directly to moral purity, pioneering the modern breakfast cereal industry and plant-based diets as a way to curb “base passions.”

FASTING & SPIRITUAL TRANSCENDENCE

Fasting serves as a powerful “metabolic reset” which fundamentally alters how the brain processes information and perceives reality. In spiritual traditions, this physiological shift is the biological foundation for the “heightened states” or “transcendent experiences” reported by mystics for millennia.

Here is how fasting influences and reshapes the brain’s rhythms and opens the door to transcendent states:

Altering Brain Rhythms & Activity

Fasting specifically impacts the Prefrontal Cortex (PFC) and the brain’s default rhythms:

• Gamma and Alpha Waves: Some studies suggest that the “starvation” stress of fasting can increase Alpha waves (associated with relaxed focus) and Gamma waves (associated with high-level information processing and “aha!” moments). This shift mirrors the brain patterns seen in expert meditators.
• Quietness of the Default Mode Network (DMN): The DMN is the “ego” centre of the brain—the part that ruminates on the self, the past, and the future. Fasting, combined with prayer or meditation, can lead to a decrease in DMN activity, which is a hallmark of “ego dissolution” and the feeling of oneness with the universe.

 Neuroplasticity & the “Growth” Factor

Fasting triggers the release of BDNF (Brain-Derived Neurotrophic Factor), often called “Miracle-Grow for the brain.”

• Resilience: High levels of BDNF make the brain more resilient to stress, allowing a practitioner to remain centred during long periods of meditation or isolation.
• Rewiring the Mind: BDNF stimulates the growth of new neurons and strengthens synapses. From a spiritual perspective, this increased neuroplasticity makes the brain more “mouldable,” helping practitioners break old habits or adopt new, more expansive worldviews.

 The Metabolic Switch: Fuelling with Ketones

Between 12 to 36 hours of fasting, the body exhausts its glucose (sugar) stores and begins burning fat, producing ketones.

• Blue/Purple (Anthocyanins & Resveratrol): These are “brain foods.” They are potent antioxidants that protect the nervous system from oxidative stress and improve memory.
• GABA/Glutamate Balance: Fasting shifts the balance of neurotransmitters. It tends to increase GABA (an inhibitory, calming neurotransmitter) and decrease Glutamate (an excitatory one). This creates a state of “calm alertness”—the brain is quieted from its usual chatter but remains highly vigilant.
• Sharper Focus: Ketones are a “cleaner” fuel than glucose. They produce fewer free radicals and provide a more stable energy supply, which many people describe as a “veil lifting” or “mental clarity.”

 Transcendent Experiences & Survival Mechanisms

The “spiritual high” of a fast is likely a complex interplay of survival biology and psychology:

• Endorphin Release: To mask the physical discomfort of hunger, the brain releases endogenous opioids (endorphins), which can contribute to the “bliss” or “ecstasy” reported during prolonged religious fasts.
• Evolutionary Edge: Evolutionarily, if you were starving, your brain needed to be hyper-focused and creative to find food. This “hunting mode” manifests in a spiritual context as heightened sensory perception (colours seeming brighter, sounds deeper).
• Hormonal Surges: Fasting increases norepinephrine and cortisol, which can lead to a sense of euphoria or “boundless energy” after the initial hunger pangs pass.

EATING THE RAINBOW – NUTRITION & BALANCING THE CHAKRAS

“Eating the rainbow” is a concept which perfectly bridges the gap between modern nutritional science and ancient energetic wisdom. It posits the pigment of a food is a direct indicator of both its biochemical benefit and its vibrational resonance.

The Physical Perspective: Phytochemicals

Physically, colours in plants are created by phytonutrients (or phytochemicals). These compounds are the plant’s “immune system,” protecting it from UV rays and pests. When we eat them, they offer us specific protective benefits:

• Red (Lycopene & Anthocyanins): Primarily supports heart health and circulatory function. It helps lower blood pressure and reduces the risk of certain cancers.
• Orange (Beta-carotene): Essential for eye health and immune function. The body converts beta-carotene into Vitamin A, which maintains skin and mucosal membranes.
• Yellow (Flavonoids & Zeaxanthin): Known for aiding digestion and reducing inflammation. Yellow foods often contain bromelain (like pineapple) which helps break down proteins.
• Green (Chlorophyll & Isothiocyanates): Acts as a powerful detoxifier. Greens are rich in Vitamin K and folate, essential for liver health and blood clotting.

The Spiritual Perspective: Chakra Balancing

In spiritual traditions, the body has seven main Chakras (energy centres) which run along the spine. Each chakra vibrates at a specific frequency which corresponds to a specific colour of the visible light spectrum. Eating foods of the same colour is believed to “tune” with that specific energy centre.

Summary & Conclusion

Eating the rainbow serves as a powerful spiritual self-care practice by aligning the body’s physical needs with its energetic frequencies, transforming every meal into a ritual of harmony. Biochemically, the diverse phytonutrients  –  from heart-healthy red lycopene to brain-boosting purple anthocyanins  –  provide the essential cellular “tools” for vitality and protection. Spiritually, these vibrant pigments resonate with the seven chakras, ensuring that each energy centre is “tuned” and nourished by its corresponding colour. By mindfully consuming this spectrum of light, you not only fuel your biological systems but also refine your consciousness, fostering a state of “balanced radiance” where the physical and spiritual selves are vibrantly interconnected.  Using intermittent fasting as a way to metabolically reset and give the body time to cleanse itself, is an important tool for creating inner radiance.

Monthly Challenge

If you are an active practising healing practitioner and are not yet eating the rainbow mindfully or using intermittent fasting, I would recommend starting this spiritual self-care practice.

The only medically recognised eating plan is the Mediterranean Diet which focuses on eating the rainbow and fresh foods.  I have made many mistakes along the way in terms of nutrition, and I am now paying the price for the lack of attention given to this sacred practice.  Two years ago, I embraced the Mediterranean way of eating and I have found the meals to be incredibly tasty.  As I work full time, I ensure the meals I prepare take 15-20 minutes during the week and slightly longer on weekends.  99% fresh produce and herbs.  I still love my oven chips!   Although, I haven’t investigated it, Ayurveda has specific eating habits based on the body’s constitution and is worth investigating.   The emphasis in Ayurveda is also fresh is best.

I find intermittent fasting works best for me on Saturdays.  I get all my chores done before I sit down and have something to eat.  Making it a 16 hour fast from the Friday evening meal.

Next month …

July 2026 starts the third year of this column.  In the next 12 months I want to focus on the characteristics of a Spirit Keeper being an enlightened leader within the field of integrated holistic healthcare.

Until next month. From one kindred spirit to another – be safe, be well, be authentically you.

In gratitude

Kathleen