The journey to feeling more like yourself starts here.

True wellbeing in everyday life is much more than a supplement – it requires simple, restorative choices that nurture your body, mind and soul. The six principles – movement, nutrition, sleep, environment, social connection and stress reduction – form the basis of the Zela Wellbeing Method and returning to balance, naturally. 

The journey to feeling more like yourself starts here. 

Movement

Find Joy in Motion

Your body was made to move. Whether it’s a sunrise yoga flow, a brisk walk or lifting weights, regular movement boosts strength, mood, and energy. Discover activities that spark joy and make them a seamless part of your day.

Movement Tips →

• Cycle-Sync Your Movement: Align workouts with your menstrual cycle — opt for high-energy activities like strength training during the follicular phase and gentler practices like yoga during the luteal phase to honour your body’s rhythm.

• Prioritise Joyful Activity: Choose movement that sparks joy, whether it’s dancing, hiking, or a barre class, to make exercise feel like self-care rather than a chore.

• Incorporate Mindful Moments: Blend movement with mindfulness, like morning stretches or a walk in nature, to nurture both physical vitality and mental clarity.

• Start Small, Stay Consistent: Begin with short, manageable sessions — like 10-minute bodyweight circuits — to build a sustainable routine that fits your lifestyle and supports long-term wellness.

• Support with Nutrition: Pair movement with targeted nutrition, like Zela’s multi-action Mood + Focus supplements, to boost energy, aid recovery, and optimise your body’s performance.

• Build Community Connection: Join group classes or virtual fitness communities to stay motivated, share experiences, and create a supportive network for your movement journey.

Nutrition

Nourish with Intention

 Fuel your body with foods that love you back. Think vibrant fruits, crisp vegetables, lean proteins, and healthy fats. Listen to your body’s unique needs and nourish it mindfully to support vitality and balance.

Nutrition Guide →

• Colourful Whole Foods: Prioritise vibrant fruits and vegetables like berries, leafy greens, and sweet potatoes, packed with antioxidants, vitamins, and minerals to support hormonal balance and energy. 

• Healthy Fats: Incorporate omega-3-rich foods like wild-caught salmon, avocados, and chia seeds to promote brain health, reduce inflammation, and support reproductive wellness. 

• Fermented Foods: Add gut-friendly options like kimchi, kefir, and sauerkraut to enhance digestion and nutrient absorption, fostering a balanced microbiome for overall vitality.

• Avoid Ultra-Processed Foods, Added Sugars and Artificial Additives: Steer clear of packaged snacks, sugary cereals, and fast food, which can lead to energy crashes, interfere with gut health and contribute to inflammation, impacting hormonal health.

• Limit Alcohol: Frequent alcohol consumption can negatively impact liver detoxification and brain function so save your favourite drink for those special occasions or one night a week.

Sleep

Rest to Reset

Sleep is your body’s time to repair and recharge. Aim for 7-9 hours of restful slumber in a calm, screen-free sanctuary. A soothing bedtime routine can transform your nights and energize your days.

Sleep Strategies →

• Create a Calming Bedtime Ritual: Wind down with soothing practices like herbal tea, gentle stretching, or journaling to signal your body it’s time to rest, supporting hormonal balance. 

• Optimize Your Sleep Environment: Keep your bedroom cool, dark, and quiet, using breathable linens and blackout curtains to promote deeper, restorative sleep. 

• Limit Screen Time Before Bed: Avoid blue light from phones or screens at least an hour before bedtime to protect melatonin production and enhance sleep quality. 

• Prioritize Consistent Sleep Schedules: Aim for 7-9 hours of sleep by going to bed and waking up at the same time daily to regulate your circadian rhythm. 

• Incorporate Relaxation Techniques: Practice mindfulness, meditation, or deep breathing to reduce stress and calm the nervous system, fostering restful sleep. 

• Support with Sleep-Friendly Nutrients: Include magnesium-rich foods like almonds or a doctor-approved supplement – like Zela Sleep + Calm – to relax muscles and promote tranquil rest.

Environment

Create Your Sanctuary

Your surroundings shape your wellbeing. Curate a space that feels nurturing – free of clutter and toxins, filled with elements that uplift you. From clean skincare to a cozy corner with plants, your environment matters.

Curate Your Space →

• Curate a Calming Space: Surround yourself with soothing elements like plants, natural light, and soft textures to create a nurturing environment that supports mental clarity and hormonal balance. 

• Reduce Toxin Exposure: Choose clean, non-toxic products for personal care and household cleaning to minimise endocrine-disrupting chemicals that can impact reproductive health. 

• Embrace Natural Light: Spend time outdoors or open windows during the day to regulate your circadian rhythm, boosting mood and energy levels naturally. 

• Declutter Mindfully: Keep your living space organised and intentional, reducing stress and fostering a sense of calm to support overall well-being. 

• Incorporate Aromatherapy: Use essential oils like lavender or chamomile in a diffuser to create a serene atmosphere, promoting relaxation and emotional balance. 

• Limit Electromagnetic Overload: Reduce exposure to EMFs by keeping devices away from your sleep space and taking regular breaks from screens to support nervous system health.

Social Connection

Build Your Circle

Relationships are the heartbeat of health. Surround yourself with people who inspire and support you – friends, family, or a like-minded community. Even small moments, like a heartfelt chat, can lift your spirit.

Build Community →

• Nurture Meaningful Relationships: Prioritise quality time with loved ones through heartfelt conversations or shared activities to foster emotional support and reduce stress. 

• Build a Supportive Community: Surround yourself with uplifting individuals who align with your values, creating a safe space to share experiences and empower one another. 

• Practice Active Listening: Engage fully in conversations, offering presence and empathy to deepen connections and strengthen bonds, enhancing mental well-being. 

• Set Healthy Boundaries: Protect your energy by communicating needs clearly and prioritising relationships that feel reciprocal and nourishing. 

• Seek Out Shared Experiences: Join groups or activities, like book clubs or wellness workshops, to connect with others who share your interests and support your growth.

• Celebrate Small Moments: Create rituals like coffee dates or virtual check-ins to maintain closeness, fostering joy and connection even in busy seasons.

Stress

Find Your Calm

Stress is part of life, but managing it is key. Embrace practices like meditation, journaling, or deep breathing to stay grounded. Prioritise self-care to navigate challenges with resilience and grace.

Find Stress Relief →

• Prioritise Micro-Moments of Rest: Take short breaks throughout the day for deep breathing or a quick meditation to reset your nervous system and enhance resilience. 

• Connect with Nature: Spend time outdoors, whether it’s a park stroll or grounding barefoot on grass, to soothe the mind and restore emotional balance. 

• Journal for Clarity: Write down thoughts or gratitude lists to process emotions and shift focus toward positivity, supporting mental well-being. 

• Incorporate Adaptogenic Support: Enjoy stress-soothing teas like ashwagandha or chamomile, or try our Sleep + Calm formulation to help you unwind and restore – naturally. 

• Practice Self-Compassion: Release perfectionism by speaking kindly to yourself and allowing space for rest, fostering emotional resilience and inner peace.