Costa Rica Reflections - My Four Top Health Tips

Hola desde Costa Rica!

I've fully settled into Costa Rica life, getting used to the humidity* and the dusty roads! This was my second (and last) week at Spanish school and I only did four days this week as Semana Santa started and the school is closed until after Easter. I was actually quite relieved as the Spanish was getting more difficult but it's been a great experience and it's given me a good basis to build on for my Spanish. If you want to see why I'm learning Spanish and the benefits of learning a second language, make sure you check out my blog from Week One in Costa Rica. I was also excited to have more time in the day to do more typical touristy activities in Nosara.

We're staying in one of the Blue Zones - the areas of the world where people live longest without illness. I'll write a separate blog on what the common characteristics are of the Blue Zones and where I could see this in Nosara but I've included two of them in my reflections for this week, which you can see below.

This week I still had access to a kitchen so cooked dinner every night, and ate the delicious breakfasts made by our B&B host. However, I realised I needed to flex how I was eating - read on to find out more.

I joined a community gym late in week one and I went nearly every day this week. We were socialising a lot more, going to dinners with friends and one of the days the B&B hosts took us to an Irish bar in the mountains with a pool. This trip got very boozy and hilarious, thankfully I stuck to my usual rules with alcohol and only had two drinks so I avoided a hangover, but it was very fun and it's been amazing making memories with new people.

*My hair disagrees

Reflections

High fibre diets aren't for everyone

One of the characteristics of the Blue Zone's is eating at least half a cup of beans every day! This was so reflected in the typical Tico dishes, with them eating frijoles for breakfast, lunch and dinner. We went to another students house for dinner and our teachers came and made us delicious fish, beans, rice and plantain - muy rico. I was eating beans daily and it was great for my gut. I also experienced this on a retreat in Ibiza which had us eating only raw, vegan food for a week - TMI but the poops were elite. However, in both places most people I spoke to, who weren't used to eating like that, were having issues with their guts - bloating, gas and constipation.

The typical advice you see on social media is that you should be getting 30g of fibre per day. This is great as a rule of thumb but doesn't take individual circumstances into account. If you have dysbiosis or SIBO then too much fibre might do more harm than good as it feeds the bacteria. In a healthy gut this is great but if you have an imbalance it can lead to further overgrowth in the small intestine, creating issues with bowel movements, bloating, gas, cramping and inflammation.

Community is key

Socialising with like-minded, interesting people has been a highlight of the trip for me so far. We're staying in a B&B with other guests and getting to have breakfast, chill by the pool, have dinner, go to the gym and watch the sunsets with them has been so much fun. They're all from different backgrounds, countries and beliefs but the thing everyone seems to have in common is an open-mind. I love meeting new people and learning about others experiences, everyone here has been so interesting and friendly.

Everyone you walk past smiles and says 'buenos dias', which is something I love. It's pretty common back home but in England I don't often experience it, even when I say hello to people first :'(.

At night, everyone goes to watch the sunset on Playa Guiones or Pelada and it feels like an amazing community activity. Families with kids, older couples, groups of friends and solo travellers, all brought to the same place to watch something beautiful. It's my favourite part of the day.

Listen to your body

As I mentioned above, I realised I needed to change how I was eating. As standard we eat three meals a day, because we're conditioned to by the 9-5 workday. However, last week I noticed I was getting SO full and uncomfortable even with small meals. I realised I was rarely hungry for my dinner but was eating it anyway because it's just what I'm used to. The heat really kills my appetite and I know my hunger hormones are well regulated so it wasn't concerning that I needed to eat less. So, I quickly decided to flex my meals and change to eating two a day. This has worked so much better for me this week, I feel a lot better and I've been able to enjoy my meals more. Read on to understand how you can listen to your body better.

Four Top Health Tips from Week Two in Costa Rica

Be discerning - just because an expert on social media says something, that doesn't mean it's right for you. It's easier to apply general rules of thumb to advice when you're talking to the majority - so don't just follow it blindly. Try things out to understand what works for you. And on that note...
Listen to your body - but how? If you're creating dysregulation with your habits, food and lifestyle, your bodies signals are either going to be causing more issues or aren't going to be getting through. Things like sugar cravings, not feeling hungry in the morning or being exhausted mid-afternoon can be signs of dysregulation. You need to create an environment where your body is safe and regulated. Tune in and understand signs of dysregulation and signs that your body needs more of something by working with someone professional. One of my clients didn't feel hungry in the mornings and never ate breakfast, then would start bingeing on junk food mid-morning. We started to work on healing her gut and hormones, using functional blood analysis and lifestyle changes, and her energy improved, she started eating breakfast and stopped bingeing mid-morning and mid-afternoon.
Find your tribe - FYI loneliness has the same risk as smoking 15 cigarettes a day. Having a strong community is a predictor of better longevity and feeling like you belong improves your resilience and brain health. If you don't feel like you're part of a group of people who share your values and also challenge you to improve, get out there and find one. Start volunteering about a cause you care about (people who volunteer regularly have a 44% lower mortality rate), join an exercise group or go to spiritual events in your area.
Improve your community - making eye contact and smiling, saying hello to people you pass on the street can help fight loneliness (you never know how long someone's gone without being acknowledged) and improve their mood and your mood. It boosts endorphins, reduces stress and creates belonging which then improves the interactions the both of you have for the rest of the day, which improves the wider community.
Okay, maybe you live somewhere you'd lose your voice is you said hello to everyone you pass so why don't you try it with someone you see regularly but haven't spoken to, make eye contact and use the name of someone who's serving you at your local coffee shop or give someone you don't know a compliment.

Work With Me

I know you juggle a lot, and it can feel like the weight of everything is starting to take its toll. Your career, your personal life, your health—there are days when it all feels like a bit too much. You’ve been dealing with low energy, and gut or health issues that just won’t go away. Maybe you’ve even felt frustration building up because no one has truly taken the time to understand what’s really going on, leaving you feeling dismissed by doctors or overwhelmed by the constant barrage of “solutions” online that don’t seem to fit your life.

I know that you’re not just looking for a quick fix. You’re ready for a shift—one that aligns with your long-term vision of health, happiness, and balance. You’re not just doing this for today, but for the future you want to build: a future where you are vibrant, confident, and at peace with the way you nourish yourself.

You’re ready to embrace a new way of thinking about health—one that supports your goals, your creativity, and your unique needs. You’re open to learning and growing, and together, we can create the kind of wellness that truly transforms not only how you feel but how you live.

Take the next step and book a free Functional Health Consultation with me. You'll leave with a roadmap of the next steps you need to achieve your health goals, and you'll feel listened to and seen.

Look forward to meeting you!

I'm Ready to Change My Life