Discovering the Secrets of Longevity in Central America
In the search for regions where people live longer, healthier lives, Dan Buettner and his team identified five distinct “Blue Zones” across the globe. These regions share specific lifestyle traits linked to extraordinary longevity and well-being. One of these remarkable places is Nicoya, Costa Rica; a peninsula that not only boasts natural beauty but also a population that thrives well into their 90s and beyond.
What Makes Nicoya a Blue Zone?
Nicoya, located in the northwestern part of Costa Rica, is home to one of the world’s highest rates of centenarians. But longevity here is not just about age, it’s about living with vitality, purpose, and connection. Research from The Blue Zones identifies several lifestyle factors that contribute to the Nicoyan way of life:
1. A Strong Sense of Purpose, “Plan de Vida”
One of the most defining elements of Nicoyan culture is the “plan de vida”, or life plan. Older adults in this region continue to feel needed by their families and communities, giving them a reason to wake up each day with purpose. This mindset is crucial in promoting psychological well-being and is a consistent trait among Nicoyan centenarians.
2. Calcium-Rich, Whole Food Diet
The traditional Nicoyan diet plays a significant role in supporting long-term health. Meals are built around beans, corn, squash, tropical fruits, their regional coffee beans and nixtamalized corn tortillas, all foods that are rich in fiber, antioxidants, and essential nutrients. The calcium-rich water in the region further supports bone health, helping to prevent age-related decline.
Desayuno or Breakfast: For the Nicoyans, the most important and filling meal is breakfast. The traditional breakfast dish for the region is the Gallo Pinto, which carries rice and beans, fried plantains and natilla (similar to sour cream), and sometimes includes eggs as well. Commonly, the Nicoyans drink their rich, high-quality and antioxidant coffee with this meal. Their coffee has a high-quality grade for its proximity to the Pacific Ocean and Tropical Sun.
Almuerzo or Lunch: Sopa de Tres Hermanas (Three Sisters Soup) is a Mesoamerican dish that includes beans, squash and corn as its main ingredients. Cooked into a stew or soup, it is rich in fiber and flavor from the different vegetables and spices. The combination of these three vegetables forms a complete protein.
Cena or Dinner: The classic corn tortilla gains a whole new level of nutritional value in Nicoya. The corn used for the tortillas is nixtamalized, which essentially means treating the corn with alkaline elements, bringing out more nutrients to an otherwise carb-heavy food. This tortilla with sides of vegetables such as beans or sometimes lean and white meat like fish or chicken creates a balanced and light dinner.
Proportions and Patterns of the Nicoyan Lifestyle
In Nicoya, longevity is shaped by simple, balanced daily habits. Meals, movement, rest, and relationships flow together naturally, creating harmony between body and mind.
Meal Balance and Timing
Nicoyans enjoy a hearty breakfast, a moderate lunch, and a light dinner. Their meals are mostly plant-based (around 70%), complemented by small portions of lean proteins and healthy fats. Food is shared slowly and mindfully with family.
Natural Movement
Physical activity happens through daily life, walking, gardening, and chores. Instead of workouts, Nicoyans stay active naturally from morning to evening.
Rest and Connection
Afternoons often include a short “cafecito” break for rest and conversation. Evenings are for family, reinforcing purpose, calm, and belonging.
3. Hard Physical Work and Natural Movement
Many residents of Nicoya maintain active lifestyles well into old age, not through structured exercise but through daily physical labor. From tending gardens to walking long distances and doing household chores, movement is naturally built into their routines, supporting cardiovascular health and muscular strength.
Surrounded by lush forests, rolling hills, and the vast Pacific coastline, Nicoyans live in harmony with nature. Their open, sun-drenched environment encourages outdoor living, walking, and farming throughout the day. The clean air, natural light, and strong connection to the land all contribute to their physical vitality, mental calm, and deep sense of well-being.
4. Strong Family and Social Ties
In Nicoya, family is the foundation of life. Elders often live with or near their children and grandchildren, ensuring they remain socially engaged and emotionally supported. These tight-knit family bonds are linked with lower rates of depression, anxiety, and cognitive decline in older adults.
For Latine people, such as the Nicoyans, the act of eating and sharing food is often seen as sacred. For them, the culture happens around a big table to fit as many people as they can, for them to eat together as a sign of “we are here together”. This creates a sense of pleasure, respect and familiarity around their food, rather than just seeing it as fuel for the body. For the community, it is part of their soul.
In their rich environment, not everyone in the community can fish, grow crops and cook, but there are also not as many restaurant options, especially fast food. They rely on each other, selling and sharing their crops, their catches and their ability in cooking. Creating a beautiful display of solidarity that also contributes to a sense of bonding between “strangers”.
5. Spirituality and Positive Outlook
Faith plays an integral role in the lives of many Nicoyans. A belief in a higher power, coupled with a naturally positive attitude, reduces stress and provides emotional resilience. This spiritual grounding, combined with a relaxed pace of life, contributes significantly to their overall well-being.
Conclusion: Lessons from Nicoya
Nicoya, Costa Rica, offers profound insights into what it takes to live a long, fulfilling life. From a nutrient-dense diet to purposeful living and strong community bonds, the Nicoyan lifestyle is a blueprint for healthy aging. As we explore more Blue Zones, Nicoya reminds us that longevity is not just about genetics; it’s deeply rooted in daily choices, connections, and mindset.
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Interested in reading more about Blue Zone regions and their respective diets? Explore our Blue Zones article series.