I once thought wellness was a strict checklist: eat clean, move daily, sleep well. Miss a step, and I felt like I’d failed myself. But over time, I discovered wellness is far from linear. It’s a cycle, a delicate, ongoing loop where food, movement, and mood continuously shape and support one another.
My journey with this loop began quietly, at the kitchen table. I hadn’t realized how profoundly what I ate affected not just my body, but my mind and emotions. Science confirms what my intuition was whispering all along: our gut produces about 95% of our serotonin, the neurotransmitter that guides our feelings of happiness, calm, and even motivation (Gershon, 1998).
Beyond the science, I learned the difference between eating to fill a void and eating with intention and presence. A simple bowl of warm lentils, fragrant with turmeric and fresh herbs, no longer felt like “just food.” It became a ritual, a moment of grounding, a reminder that nourishment is also a kind of love I give myself.
Movement was another revelation. For years, I viewed exercise as a chore, something to “earn” my worth or punish my body into submission. But slowly, I began to see movement as medicine, not just for my muscles, but for my mind. Whether it was a slow, deliberate stretch, a mindful walk in fresh air, or even
dancing alone in my living room, movement shifted my mood. Science backs this too: physical activity releases endorphins, which elevate mood, and lowers cortisol, the hormone tied to stress and anxiety (Sharma, Madaan, & Petty, 2006).
But the loop is not one-directional. My mood often shaped my food and movement choices just as much as food and movement influenced my mood. On days thick with anxiety or exhaustion, I craved comfort food that didn’t always serve me, and felt resistance to moving at all. Instead of meeting myself with judgment, I began to meet myself with curiosity and compassion. Sometimes, a quiet moment with a comforting meal and a gentle walk was enough to nudge me back into balance.
This ongoing dialogue between mood, nourishment, and movement is not about perfection. It’s about presence. About noticing the subtle shifts and choosing softness over strictness, curiosity over criticism. It’s about embracing the messy, beautiful loop of wellness that holds space for healing and growth.
I invite you to listen closely to your loop.
- How does what you eat influence your emotional world?
- How does movement change your mind and mood?
- What small, loving act could you offer yourself today to nourish this cycle?
Wellness isn’t a finish line or a rigid set of rules. It’s a sacred loop, a rhythm of care, patience, and gentle return. One that invites you to come home to yourself again and again, one mindful moment at a time.