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Writer's pictureKajal Wellbeing

Nourishing Your Body and Mind: The Essential Connection Between Food, Mental Health, and Autoimmune Health




It’s no secret that women, often the caregivers and peacemakers, bear the brunt of stress and emotional labor. This constant pressure can manifest in various ways, one of the most concerning being the prevalence of autoimmune diseases among women. Conditions like rheumatoid arthritis, lupus, and fibromyalgia disproportionately affect women, accounting for around 80% of all autoimmune disease cases. But what many people don’t realize is how closely linked these conditions are to our mental health and, crucially, to our diet.

From a young age, many women are conditioned to prioritize the needs of others over their own. They suppress their emotions and healthy anger to avoid conflict, often at the expense of their well-being. This chronic emotional suppression can lead to a host of health issues, including the development or exacerbation of autoimmune diseases. But what if the food we eat could play a vital role in both our mental and physical health?



The Gut-Brain Connection

Your gut and brain are in constant communication, and the health of your gut significantly impacts your mental health. This relationship is especially important for those dealing with autoimmune diseases. A balanced, sattvic diet—rooted in Ayurvedic principles—can help regulate your immune system, reduce inflammation, and improve your overall mood and well-being.

Sattvic Foods for Autoimmune Health and Mental Well-being




  1. Anti-Inflammatory and Alkaline Foods:

    • Leafy Greens: Spinach, kale, and fenugreek (methi) are rich in chlorophyll, which helps to detoxify the body and reduce inflammation.

    • Vegetables: Seasonal vegetables like zucchini, asparagus, and sweet potatoes are gentle on the digestive system and provide essential nutrients without causing inflammation.

    • Turmeric: Known for its powerful anti-inflammatory properties, turmeric can be added to your daily meals to help reduce joint pain and boost immunity.



  2. Gut-Healthy and Sattvic Foods:

    • Whole Grains: Brown rice, quinoa, and millet are easy to digest and provide sustained energy, helping to stabilize mood and support a healthy gut.

    • Fermented Foods: Homemade yogurt (curd), buttermilk, and fermented vegetables like pickled cucumbers (in moderation) help to promote a balanced gut microbiome.

    • Ghee: Clarified butter is revered in Ayurveda for its ability to nourish the digestive tract and support brain function. It also has anti-inflammatory properties and is great for boosting immunity.



  3. Nutrient-Dense and Balanced Meals:

    • Kitchari: A traditional Ayurvedic dish made from mung dal (split yellow lentils) and basmati rice, khitchari is a balanced, easy-to-digest meal that can support detoxification and gut health.

    • Fresh Fruits: Seasonal fruits like apples, pears, and pomegranates are considered sattvic and help to cleanse the body while providing essential vitamins and antioxidants.

    • Nuts and Seeds: Almonds, sunflower seeds, and chia seeds provide healthy fats and are excellent for brain health, but should be soaked before consumption to enhance digestibility.



  4. Herbs and Spices to Support Balance:

    • Ashwagandha: An adaptogenic herb, ashwagandha helps to balance stress hormones and supports the immune system. It can be taken as a supplement or added to warm milk.

    • Tulsi (Holy Basil): Tulsi tea is excellent for reducing stress and supporting the respiratory and immune systems.

    • Ginger: Fresh ginger can be added to teas, soups, and stir-fries to aid digestion and reduce inflammation.



Incorporating Self-Care Through Diet

As you begin to prioritise your health, it’s essential to view food not just as sustenance but as a form of self-care. Here are some additional tips to help you incorporate a sattvic diet into your routine:

  • Eat Mindfully: Take time to eat your meals in a calm environment, paying attention to the flavors and textures of your food. This practice can help you tune into your body’s signals and improve digestion.

  • Seasonal Eating: Follow the principles of Ayurveda by eating foods that are in season, which helps to keep your body in harmony with the natural rhythms of nature.

  • Hydration: Start your day with warm water infused with lemon and ginger to kickstart digestion and cleanse your system.



My Journey and How I Can Help You

I, too, was part of this vicious cycle. From a young age, I was raised to always be mindful of others, to look after their needs, and to suppress my own emotions and desires. Growing up, I witnessed the women around me leading lives of giving, suppressing, and having no life beyond caretaking. While many did this without complaint, over the years, these very women began to suffer from various health issues—arthritis, bone health problems, and hormonal imbalances, to name a few. These women, who had once been so vibrant, were now dealing with the consequences of years of emotional and physical neglect.

This is why I work with both men and women to help guide them through whatever stages they may be in, and to open their eyes to what is truly necessary in life. I help them understand what serves them best and how they can improve their lives by breaking free from the entangled relationships they are stuck in—whether those relationships are with others or within themselves. My goal is to help you find real freedom, understand your body, listen to its silent signals, and find stability and alignment before it’s too late.



Your Path to a Healthier, Happier Life

At https://www.wellnesstree.uk/blog, I’m here to guide you toward a healthier, happier lifestyle. Whether you’re dealing with the challenges of an autoimmune condition, struggling with mental health, or simply looking to make a positive change, it’s never too late to start. Together, we can break old habits and develop a healthier mindset that will allow you to grow into the best version of yourself, no matter your age or stage in life.





Satvik Beetroot and Buckwheat Risotto

Serves: 3-4

Ingredients:

  • 3 carrots, roughly chopped

  • 2 raw beetroots, roughly chopped

  • 1 fresh fennel bulb, roughly chopped

  • 1 tbsp cumin seeds powder

  • 1 tbsp turmeric powder

  • 1 tsp Himalayan salt (adjust to taste)

  • Handful of raw cashew nuts

  • 1 tbsp ghee (clarified butter) for cooking

  • 2 garlic cloves, minced (optional, use sparingly as garlic is considered heating)

  • 1 cup buckwheat, washed

  • 1/2 cup yellow moong dal (split yellow lentils), washed (instead of red lentils as moong dal is lighter and more sattvic)

  • 3 cups warm water


Garnish:

  • 1 small red onion, finely chopped (optional, as onions can be rajasic; use sparingly or omit)

  • 2 green peppers, finely chopped

  • 1 fresh green chili, finely chopped (optional, as green chilies are heating; use sparingly)

  • Handful of fresh coriander leaves, finely chopped

  • Juice of 1/2 lime or lemon for drizzling


Method:

  1. Preheat the Oven:

    • Preheat your oven to 180°C (350°F). On a baking tray, arrange the carrots, beetroots, and fennel. Season with cumin powder, turmeric powder, and Himalayan salt. Drizzle with a small amount of ghee (instead of olive oil for a more Ayurvedic approach).

  2. Roast Vegetables:

    • Roast the vegetables in the preheated oven for about 20 minutes or until tender. Add the raw cashew nuts to the tray during the last 5 minutes of roasting.

  3. Cook Buckwheat and Moong Dal:

    • In a saucepan, bring the warm water to a boil. Add the washed buckwheat and yellow moong dal. Reduce the heat to medium, cover, and cook for 15-20 minutes, or until both the buckwheat and moong dal are tender and well-cooked.

  4. Blend Mixture:

    • Once the vegetables are roasted, blend them with the cooked buckwheat and moong dal in a food processor until smooth. Adjust salt if necessary.

  5. Serve:

    • Transfer the mixture to a serving bowl. Garnish with finely chopped green peppers, a small amount of finely chopped red onion if desired, fresh coriander leaves, and a drizzle of lime or lemon juice.


Notes:

  • Ghee is preferred over olive oil in Ayurvedic cooking as it is considered sattvic and provides a warming, nourishing quality.

  • Red onion and green chili can be omitted or used sparingly based on personal preference, as they are more rajasic.

  • Yellow moong dal is used in place of red lentils for a lighter, more balancing effect in accordance with Ayurvedic principles.

  • Prepare the dish with a calm and focused mindset. According to Ayurveda, the emotional state of the cook can influence the energy of the food.

  • Use vegetables that are in season to ensure freshness and alignment with nature's rhythms. For example, in summer, you might use lighter, cooling vegetables like zucchini or cucumber in place of or in addition to some of the root vegetables.

  • Consider adding a small amount of ginger or fennel seeds to the dish. Both are excellent for aiding digestion and are well-regarded in Ayurveda for their beneficial effects on the digestive system.

  • Be mindful not to overcook the vegetables, as this can deplete their prana (life force). Roasting just until tender and blending immediately can help retain their vital energy.

  • Use high-quality, organic ghee if possible. Ghee made from grass-fed cows is particularly recommended for its nourishing and balancing properties.

  • Eat in moderation and listen to your body’s hunger cues. Overeating, even with sattvic foods, can disrupt digestive balance and overall well-being

  • Allow yourself to rest and sit quietly for a few minutes after eating to aid digestion and absorption of nutrients.

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