The Natural Wonders of Costa Rica

 How to live longer in our toxic world (a work in progress)

Move it. Move it. Move it!

   So, if you are inclined to lead a sedentary existence, then you most certainly will suffer the consequences over time. According to the World Health Organization, physical inactivity is the fourth leading risk factor for mortality. A sedentary lifestyle can increase twice over the chance of having cardiovascular diseases, diabetes and obesity. In addition, there is also an increased chance of having colon cancer, high blood pressure, osteoporosis, lipid disorders, depression and anxiety. Without exercise you lose muscle mass that is necessary for maintaining strength and mobility as you grow older.  It is suggested that whatever kind of body movement you wish to employ, such as walking, isometric exercises, yoga, etc., it should not be limited to only one session for a given day, but rather accomplished at intervals throughout the day. As a reminder, you can use some sort of timer-- least you become intensely involved in your activity and forget to move about.
    According to World Population Review for the current year, 36.2% of people in the U.S. are obese. On the other hand, certain independent health experts suggest that more than 70% of people in the U.S. are obese. Here in Costa Rica, where I have been living for over 20 years, I have made numerous estimates of obese persons whom consistently, on average, involve 6 out 10 persons. I have based those estimates on random observations while meandering through the crowds in the cities of Alajuela and San Jose. I can see why this is so evident. In the concentrated populations of urban centers you can find fast food establishments within minutes of each other, all serving chicken, beef, pork, cheese and egg products with few options for vegans other than a small salad or rice and beans. Also, most fruit drinks consumed are high in concentrations of refined sugar. It all adds up to an unhealthy lifestyle that potentially results in the foregoing afflictions.

 Intermittent Fasting

   One of my favorite health practices is a process referred to as intermittent fasting. It involves a no-food intake for a period of 15-16 hours. This can be achieved by restricting your meal times to 8- or 9-hours, for example, from 9 am to 5 pm. Hence, from 5 pm to breakfast at 9 am would be 16 hrs. of food abstinence. During fasting it is advisable to maintain hydration by drinking non-caloric fluids such as water or herbal teas. Also, during meal times, your food intake should focus on fruits, vegetables and protein (if you are vegetarian, protein from, for example, lentils, beans, and soybeans). By no means ever consume corn and soybean products from the U.S. or other countries that allow these products, or others, to be genetically modified, especially by Monsanto or other similar companies. In addition to the above intermittent fasting process, once each week I do a 24-hr. fast. During this period I have not experienced any hunger pains or desire to eat anything. There was a time in my earlier years when I did a 3-day fast once each month, but later quit doing such due to my lack of discipline much of the time to break the fast initially with only a gradual intake of food spread over a couple of days rather than stuff myself afterwards.
    Various studies have shown that there are numerous benefits associated with fasting, including partial weight loss, lower blood sugar levels, a reduction in inflammation, autophagy (a cellular process resulting in the purging of waste products from the cell), and an increase in cognitive abilities, among others.