Jungle Wellness / Santa Teresa - Costa Rica

28/08/2025

Hydration has a profound effect on physical performance and recovery. This study explores how much water we need, especially during activity.

Water is essential for blood flow, detoxification, and joint lubrication.

Dehydration slows tissue repair, reduces cognitive function, and increases pain sensitivity.

Active people need more than the average 2 liters/day.

Source: National Athletic Trainers' Association – "Fluid Replacement for Athletes" published 2000. Douglas J. Casa, PhD, ATC, CSCS (Chair); Lawrence E. Armstrong, PhD, FACSM; Susan K. Hillman, MS, MA, ATC, PT; Scott J. Montain, PhD, FACSM; Ralph V. Reiff, MEd, ATC; Brent S.E. Rich, MD, ATC; William O. Roberts, MD, MS, FACSM; Jennifer A. Stone, MS, ATC

https://www.nata.org/sites/default/files/FluidReplacementsForAthletes.pdf

25/08/2025

21/08/2025

Self-massage is an accessible way to relieve tension and improve circulation at home.

This article explains how self-massage can reduce muscle tension, enhance circulation, and provide pain relief.

Techniques like using a foam roller or applying pressure to key acupressure points can reduce muscle pain and promote relaxation.

Source: “Massage Therapy as a Self-Management Strategy for Musculoskeletal Pain and Chronic Conditions: A Systematic Review of Feasibility and Scope". Donya Nemati, Rachel Hinrichs, Alisa Johnson, Romy Lauche, Niki Munk . Published in PubMed in 2024.

https://pubmed.ncbi.nlm.nih.gov/37878283/

18/08/2025

Fascia, the body’s connective tissue, holds tension and emotions, specially around the pelvis, neck, and jaw.

Lymph flow supports immune health and detoxification. Gentle massage and fascia release techniques support emotional clarity, immune balance, and a sense of internal lightness.

Source: “The impact of fascia on emotional trauma: unveiling the connection”. Clinical Yoga Institute. Corenna Hammer. Published 2024.

https://www.clinicalyogainstitute.com/post/the-impact-of-fascia-on-emotional-trauma-unveiling-the-connection

14/08/2025

Inflammation: The Silent Saboteur

“Chronic inflammation delays healing and drains energy.”

Unlike short-term inflammation from workouts or wounds, chronic inflammation is persistent and damaging. It can cause fatigue, stiffness, and emotional imbalance.
Massage, proper sleep, hydration, and nutrient-rich food reduce it naturally.

https://www.nature.com/articles/nri.2017.103

Nature Reviews Immunology – Cormac T.Taylor & Sean P.Colgan "Regulation of Immunity and Inflammation by Hypoxia in Immunological Niches" published 2017

07/08/2025

“The tropics require extra care for hydration and electrolytes.”

Hot climates lead to increased sweating, which causes loss of both water and minerals (electrolytes). In tropical environments, staying hydrated and replenishing minerals is essential for maintaining energy and preventing heat-related issues.

This study looks at hydration and electrolyte needs in tropical climates, offering guidance on maintaining fluid balance.

Source: Exercise under heat stress: thermoregulation, hydration, performance implications, and mitigation strategies. Julien D. Périard,Thijs M. H. Eijsvogels, and Hein A. M. Daanen. Physiological ReviewsVolume 101, Issue 4. 2021 Aug 27

04/08/2025

“Every step you take is a message to your mind: ‘I’m safe, I’m strong, I’m here.’”

Exercise doesn’t just tone the body... it transforms the brain.

This study highlights how intentional movement improves emotional control, memory, and executive function. Whether it’s a brisk walk or strength training, moving regularly helps regulate mood, reduce anxiety, and increase mental clarity.

Source: The role of exercise in managing mental health, National Library of Medicine (2020)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7480164/

✔ Exercise releases endorphins and boosts neurotransmitters like dopamine and serotonin
✔ Improves emotional resilience and cognitive performance
✔ Recommended as a primary tool for managing stress and anxiety