Costa Rica Blue Zone: Why Nicoya Is One of the World’s Longest-Living Regions

The Nicoya Peninsula Blue Zone in Costa Rica is one of the few places in the world where people regularly live longer, healthier lives than anywhere else.

It also happens to be one of our absolute favorite areas in Costa Rica. We love the slow pace of life, the nature, the beautiful beaches, and just the overall relaxed vibe.

In this guide, we’ll break down what makes Nicoya a Blue Zone, the lifestyle habits that contribute to longevity, what the traditional diet looks like, and how you can experience this unique part of Costa Rica for yourself.

Let’s get to it!

What Is a Blue Zone?

The term “Blue Zone” was first used in a 2005 National Geographic cover story entitled “The Secret of Long Life” written by a man named Dan Buettner. 

Buettner had spent several years leading expeditions including tracing Darwin’s route in the Galapagos and Marco Polo’s trip along the Silk Road. 

He then had the idea to research areas in the world with the longest lifespan. Buettner approached National Geograhic with his idea and they agreed to help fund his research.

He worked with several notable anthropolgists, dieticians, historians, and geneticists to identify and further understand what contributes to a long lifespan.

Not long after, he began to lead trips to the first Blue Zones that he had discovered. 

He then went on release a book “The Blue Zones: Lessons for Living Longer from the People Who Have Lived the Longest” in 2008 and later “The Blue Zones Kitchen: 100 Recipes to Live to 100“.

The Blue Zones of the World

Five regions have been identified as Blue Zones:

• Sardinia, Italy
• Okinawa, Japan
• Loma Linda, California (USA)
• Nicoya, Costa Rica
• Ikaria, Greece

Despite being scattered across the globe, these communities share a surprising number of lifestyle similarities.

The Power of Nine

Buettner calls the shared lifestyle traits across Blue Zones “The Power of Nine.” These general characteristics are:

1. Regular, natural physical activity
2. A strong sense of purpose in life
3. Low levels of chronic stress
4. Moderate caloric intake
5. A mostly plant-based diet
6. Moderate alcohol intake, especially wine
7. Spiritual or religious involvement
8. Close family bonds
9. An active social life

Researchers estimate that roughly 30% of how long we live is due to genetics, while about 70% comes down to lifestyle choices, which is good news for those of us not born in a Blue Zone.

Why the Nicoya Peninsula?

Costa Rica as a whole is a very happy country, and after living there for four years I have a few theories about why the Nicoya Peninsula is home to people who regularly live to such an old age.

Compared to many Western countries, there’s generally less pressure to “get ahead” at all costs. People work hard, but family, community, and quality of life come first.

Most Costa Ricans don’t move far from where they were born, so multi-generational families are the norm. It’s common for grandparents, parents, and children to all live on the same property or within walking distance and to gather regularly for big, lively meals.

The environment also plays a huge role. When your average daily temperature is about 85°F, you’re a quick drive from the beach or the jungle, and you’re surrounded by lush nature and wildlife, it’s a lot easier to feel content.

The Nicoya Peninsula is somewhat geographically isolated from the rest of Costa Rica, but people here share the same core values as other Ticos. They embrace the relaxed Pura Vida lifestyle, and family comes first.

A few things that may contribute to Nicoya’s unusually high number of centenarians:

• Mineral-rich water: The water here is naturally high in calcium, which is believed to help keep bones strong and allow people to stay physically active later in life.
• Strong family structures: Many people stay in the same town their entire lives, surrounded by close-knit family.
• Outdoor lifestyle: People spend a lot of time outside, tending to land, walking, and working with nature instead of sitting indoors all day.

Traditional Diet

Nicoyans also benefit from a simple, traditional diet that’s naturally nutrient-dense and minimally processed. Common staples include:

• Black beans
• Cooked plantains
• Fresh papaya
• Yams and squash
• Homemade corn tortillas
• Fish (especially closer to the coast)

A typical breakfast might be:

• Gallo pinto (black beans and rice)
• Eggs
• Fresh corn tortillas (often with batter soaked in lime juice)
• Coffee

This combination provides enough energy and nutrients to fuel a physically active day.

Dinner is usually a lighter meal, eaten early in the evening to allow plenty of time for digestion before bed.

A few highlights of this way of eating:

• Black beans are packed with antioxidants and are eaten daily.
• Plantains are rich in potassium, fiber, and vitamins B6 and C.
• Papaya is loaded with vitamin C.
• Yams offer a good dose of vitamin B6.
• Local fish, such as tuna and red snapper, provide lean protein and beneficial fats for brain and heart health.

In other words, Nicoyans receive a healthy dose of vitamins in their daily diet. 

None of these staples are processed, and because all of these foods are locally grown they are not faced with genetically modified or pesticide laden produce. 

Because of this, they enjoy extremely low rates of heart disease. 

Learn more about typical diet with our Guide to Costa Rican Food.

How You Can Embrace the Nicoya Mindset

There are many factors that go into the long life of Nicoyans, and some of them will be impossible for you to replicate (unless you plan to move to an area of the world where the sun is always shining, the nature is amazing, and then you also need to bring all of your family with you).

However, you can start with….

Adjust your diet:

• Add more beans, vegetables, fruits, and whole foods.
• Cut back a bit on heavily processed foods and red meat.

Move naturally:

• Walk more instead of driving everywhere.
• Look for ways to build movement into your day instead of only scheduled workouts.

Invest in relationships:

• Spend regular quality time with friends and family.
• Eat meals together, check in on each other, and build a strong support network.

Who knows, maybe it will change your life! 

Personally, I find that a combination of a healthy diet, exercise, and social contact all help lower my stress; which is crucial in a long life span.

Plan Your Visit to Nicoya

Would you like to visit the Nicoya Peninsula? It’s one of our favorite places in Costa Rica and most likely where we would move if we ever moved to the beach.

The most popular towns to visit here are Montezuma and Santa Teresa. However, both towns have a more touristy vibe to them.

Montezuma is great for long beach walks and jungle hikes.

Santa Teresa is great for surfing and enjoying a small but vibrant town with a backpacker vibe.

If you would like to be near things but get a bit more of a feel for traditional Nicoya life while also enjoying a bit of the touristy perks (surfing, fun restaurants etc.) I suggest visiting Cabuya (a small town between Montezuma and Santa Teresa) or San Francisco de Coyote (a remote beach town). 

If you want to really embrace the Nicoya Peninsula blue zone vibe, head to any small village in the area. Just note, you might have trouble finding a place to stay. Your best bet might be finding a VRBO instead of a hotel.

Further Research

Are you interested in learning more about the Costa Rica Blue Zone and other zones of the world? I can’t blame you. It is fascinating to see which factors play into long lifespan including how you can emulate this lifestyle. 

Dan Buettner is really the man behind Blue Zones, so I suggest you start your interest with him. 

He has written numerous books on the topic, but I suggest starting with: Blue Zones of Happiness and The Blue Zones Kitchen (a cookbook). 

I also suggest watching his TED Talk. It’s very interesting, and I mean, who doesn’t love a good TED Talk? 

And this video is also a great watch.

And here are two great reports done that will give you a better understanding of the Nicoya people, area, and mindset. They are eye-opening and heart-tugging. 

One thing I found especially interesting is the idea that this long life span is fadingout. Gone are the days of making your own food and growing organic produce. Even in areas like Nicoya, this has been replaced with the ease of processed meals and fast food (although there are very few fast food options in Nicoya in my experience).

Do you have any questions about the Costa Rica Blue Zone? Feel free to leave them in the comment section below. We are always happy to help you out! Also, we would love to hear your thoughts on Blue Zones and what contributes to a long life span.

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