When we think about health, it’s easy to focus on just one area – like eating well or exercising. But true wellness is about caring for the whole person – body, mind, emotions, and spirit.
Well-known wellness expert Deepak Chopra often speaks about “pillars” of health that support us in living a vibrant and balanced life. Research also shows that simple daily habits across these areas can reduce stress, improve mood, and boost long-term wellbeing.
Here are five key pillars to focus on…
1. Nutrition & Nourishment
What you eat doesn’t just affect your body, it influences your mood, focus, and overall energy. Science now shows the gut and brain are closely connected – your gut produces many of the same neurotransmitters (like serotonin) that influence your mental wellbeing. A nourishing diet rich in whole foods supports both digestion and emotional balance.
Food is also deeply tied to how we feel day-to-day. Too much processed food or sugar can leave you feeling sluggish or anxious, while balanced meals provide steady energy and calmer moods.
Tips:
- Eat a variety of colourful fruits and vegetables
- Choose whole, unprocessed foods most of the time
- Slow down and eat mindfully – notice textures, flavours, and how you feel afterwards
- Remember: small daily choices build long-term health
2. Movement & Physical Activity
Our bodies are designed to move. Movement isn’t just about fitness or weight – it’s essential for keeping your heart, muscles, and bones strong, boosting energy, and balancing your nervous system. Regular activity also helps reduce stress hormones like cortisol, releases endorphins (your “feel good” chemicals), and sharpens focus and memory.
Movement doesn’t have to mean hours in the gym. Gentle, consistent activity like walking, stretching, dancing in the kitchen, or yoga, can be just as powerful when done regularly. It’s about finding forms of movement that feel good for your body and that you’ll enjoy coming back to regularly.
Staying active also helps regulate your sleep, digestion, and mood, showing how deeply this pillar connects to the others.
Tips:
- Focus on enjoyment, not perfection: moving your body should feel like self-care, not punishment
- Aim for at least 20–30 minutes of movement most days, but even 10 minutes makes a difference
- Mix it up: try walking, yoga, swimming, or strength training to support different parts of your body
- Add “micro-movements” into your day – stretch while the kettle boils, take the stairs, or go for a short walk between tasks
3. Sleep & Restorative Rhythms
Sleep is more than “rest” – it’s the time when your body and mind repair, reset, and prepare for a new day. During deep sleep, your brain clears away toxins, memories are processed, and your immune system is strengthened. Without enough restorative sleep, focus, energy, and mood all decline, and stress feels harder to manage.
Sleep also works in rhythm with your body’s circadian clock – the natural cycle that responds to light and darkness. When we ignore this rhythm (for example, staying up late on screens, or eating heavy meals late at night), our sleep quality often suffers.
Tips:
- Think of sleep as a pillar of health equal to food and exercise – not an afterthought
- Keep a regular bedtime and wake time, even on weekends
- Create a calming wind-down routine (dim lights, herbal tea, journaling, gentle stretches)
- Limit screens and caffeine before bed, as they disrupt melatonin and your body clock
- Let natural light in during the morning to help reset your circadian rhythm
4. Emotional & Mental Wellbeing
How we think and feel directly affects our health. Stress, worry, or unresolved emotions can take a toll on both body and mind. On the other hand, nurturing calm and balance improves resilience and helps you feel more in control.
Positive psychology pioneer Martin Seligman’s research shows that cultivating optimism, gratitude, and meaning leads to greater wellbeing and satisfaction with life.
Mindfulness and stress-reduction practices also calm the nervous system and improve mental balance. Even a few minutes of mindful breathing can shift your state.
Tips:
- Seek support – counselling, coaching, or talking with a trusted friend – when needed
- Try 5–10 minutes of meditation or deep breathing daily
- Journal to process feelings and reduce mental clutter
- Practice gratitude: write down 3 things you’re thankful for each day
5. Connection & Meaning
Humans are wired for connection. Relationships, belonging, and a sense of purpose are what keep us resilient during life’s ups and downs. Without them, even strong health habits can feel empty.
Spending time in nature or moments of awe (watching the sunrise, gazing at the stars, listening to beautiful music), also nourishes us deeply. Research shows awe can reduce stress and expand our sense of perspective.
Connection doesn’t just mean people – it also includes your relationship with yourself, your environment, and what gives your life meaning.
Tips:
- Explore creative or spiritual practices that make you feel connected to something bigger
- Spend quality time with friends or family – deep connection matters more than quantity
- Take regular walks in nature or practice “forest bathing” to recharge
- Reflect on what gives your life meaning and joy
How the Pillars Work Together
These pillars do not stand alone – they influence one another in powerful ways.
- Poor sleep undermines emotional balance
- Chronic stress affects digestion and nutrient absorption
- Social isolation can worsen mental and physical health
Think of your wellbeing like a tree. The roots (nutrition and movement) anchor and nourish the whole system. Without strong roots, the tree cannot grow. The trunk (your emotional and mental wellbeing) gives stability and strength, helping you withstand life’s storms. The branches (connection and meaning) reach outward, linking you to others, to nature, and to a sense of purpose. And the leaves(rest and restoration) show the visible health of the tree: vibrant, resilient, and flourishing.
When one part weakens, the whole tree feels the strain. But when each pillar is nurtured, your “tree of wellness” grows strong, balanced, and deeply rooted.
Research in holistic systems science shows that combining practices – like diet, exercise, sleep, and stress management – has greater benefits than focusing on just one area in isolation.
Wellness is about balance
Wellness isn’t about perfection, it’s about balance. By taking small, steady steps in each of these areas, you build a strong foundation for a calmer, healthier, and more fulfilling life.
Just like a tree, your wellbeing depends on strong roots, a steady trunk, and branches that reach out toward light and connection. When all parts of your “tree of wellness” are cared for, you can grow with resilience, steadiness, and vitality.
✨ If you’d like to reflect on where you’re thriving and where you may need more attention, try my Wheel of Life exercise. It’s a simple tool that helps you see all areas of your life (including these five pillars) and identify where to focus next.
Ready to Find Your Balance?
If you’re feeling overwhelmed or unsure how to bring these pillars into your own life, I can help. Through holistic counselling, mindfulness mentoring, and my Calm Reset programs, I guide women to restore balance and reconnect with themselves.
✨ Join my free Facebook group, The Calm Mind & Body Reset Hub, for inspiration, tools, and community support.
✨ Explore my offerings HERE.
