Blue Zone Nicoya – why people in Costa Rica live so long

The Nicoya Peninsula in Costa Rica is undoubtedly one of the most spectacular regions on earth: a 120-kilometre stretch of land where lush tropical rainforest meets the waves of the Pacific Ocean. But Nicoya is not only known for its scenic beauty. Although they often live in modest circumstances, the inhabitants of the region seem to age more slowly than many people in wealthier countries. Scientists therefore call Nicoya a Blue Zone.

The Nicoya Blue Zone

The idea of Blue Zones was first introduced by researcher Dan Buettner in collaboration with National Geographic. These zones are characterized by a high number of people who live to be over 100 years old. They live longer and healthier lives, with lower rates of chronic diseases such as heart disease and dementia. Five Blue Zones have been identified worldwide: the Nicoya Peninsula in Costa Rica, Loma Linda in California, Sardinia in Italy, Ikaria in Greece and Okinawa in Japan. Each region has common habits that contribute to the exceptionally long life and well-being of its inhabitants. But what are the key factors that lead to such remarkable longevity?

Costa Rica – a longevity hot spot?

Costa Ricans have a remarkable life expectancy overall. A man who reaches the age of 60 in Costa Rica can expect to live another 22 years on average – a life expectancy that surpasses even Western Europe and the USA. This is astonishing when you consider that Costa Rica is considered a developing country and per capita spending on health is only a fraction of that in the United States.

In 2010, Nicoya was identified as one of the global hotspots for longevity as part of a project supported by the National Geographic Society – even though Costa Rica already has a high life expectancy. A study by epidemiologist Luis Rosero-Bixby from the University of Costa Rica confirmed that older people in Nicoya live on average two to three years longer than other Costa Ricans.

To understand why this is the case, a team of researchers led by epidemiologist David Rehkopf from Stanford University took blood samples from over 60-year-old inhabitants of the peninsula. They analyzed the telomeres – protective caps at the ends of the chromosomes that shorten with each cell division. This telomere length is considered an indicator of biological age: the longer the telomeres, the longer the life expectancy. The results were clear. Even after taking into account factors such as age and gender, the Nicoyans had longer telomeres than Costa Ricans from other regions. The difference corresponded to an ageing effect comparable to a healthier lifestyle, such as taking more exercise or giving up smoking.

But why are the telomeres in Nicoya so long? Rehkopf’s team examined 19 different biological and behavioral factors, from diet to education. Surprisingly, traditional risk factors such as high blood pressure or obesity did not appear to have a clear influence. On the contrary, people in Nicoya often scored worse in these categories. Diet also offered no conclusive explanation.

One intriguing hypothesis is that poverty in the region could have a protective effect. Nicoya is one of the poorest regions in the country; many residents live off the land and have limited access to modern infrastructure. Remarkably, people from the poorest households had the longest telomeres. However, the decisive factor here could be the exceptionally strong social network. Nicoyans rarely live alone, and those who are separated from their families lose the telomere advantage. Older people in particular are firmly integrated into the community and have the feeling of being needed – an important aspect that is also associated with a long life.

There is no secret recipe for longevity. Rather, the people of Nicoya probably benefit from a unique combination of genetic and environmental factors.

Nicoyan lifestyle and diet

The three sisters: Beans, corn and pumpkin

One of the pillars of the Nicoyan diet are the so-called “three sisters” – beans, corn and pumpkin. This combination provides a balanced mix of proteins, carbohydrates and vitamins that are essential for a healthy diet. Beans provide valuable protein and fiber, while corn and pumpkin are rich in antioxidants and minerals.

The role of calcium-rich water

A special feature of Nicoya is its naturally calcium-rich water. Just by drinking or boiling five liters of water a day in Nicoya, the recommended daily calcium intake of one gram is achieved. The high calcium content in the water is believed to help strengthen bones and reduce the risk of heart disease.

Traditional nutrition and its effects on health

The traditional diet in Nicoya is simple but nutritious. Residents mainly consume locally grown foods such as fresh fruits, vegetables and whole grains. This diet is rich in fiber, vitamins and antioxidants, which help promote overall health and prevent chronic diseases.

The social structure and its significance for longevity

The influence of community and family

In Nicoya, community and family play a central role in daily life. People often live in multi-generational households, which provides them with emotional support and a strong social network. This close bond helps to reduce stress and promote well-being, which in turn increases life expectancy.

The “Plan de Vida”: meaning and purpose in life

The Plan de Vida – or life plan – is a central aspect of the lives of the inhabitants of the Blue Zone Nicoya and contributes significantly to their remarkable longevity. It is a deeply rooted conviction that life has a clear meaning and a significant purpose. The Plan de Vida gives people a strong sense of purpose and self-determination that accompanies them into old age.

In Nicoya, this life plan is often embedded in family and community obligations. Older people play an active role in their families, looking after grandchildren or continuing to work in their gardens and fields. These tasks not only give them physical exercise, but also a daily dose of purpose and social connection. It is a lifestyle rooted in a deep respect for tradition and responsibility for future generations.

This sense of purpose in life is also strengthened by close social networks and spiritual beliefs. The inhabitants of the Nicoya Peninsula believe that their lives have a higher meaning and that their actions have a positive influence on their community and family. The knowledge that they are needed gives them the motivation to look after their fellow human beings and remain active into old age. The Plan de Vida is therefore not just a personal life compass, but a cultural heritage that makes life in Nicoya particularly worth living.

The spiritual dimension of life in Nicoya

The spirituality of the Nicoyans plays an important role in their lives and is closely linked to their longevity. For the inhabitants of Nicoya, the belief in a higher power and the spiritual connection to nature and the community is an essential part of their existence. This spirituality not only creates comfort and security, but also serves as a source of hope, inner peace and resilience.

The Nicoyans’ faith is deeply rooted in Catholic traditions and is complemented by a very personal and nature-loving understanding of spirituality. They feel part of a larger whole and see life as a gift that is accepted with gratitude and humility. For the Nicoyans, this spiritual dimension is therefore an aspect that not only nourishes the soul but also strengthens the body, and is therefore one of the pillars of their extraordinary longevity. Spirituality helps them to reduce stress and cope better with life crises – two crucial factors for longevity.

The spirituality of the Nicoyans also strengthens their social ties. By praying together, performing rituals and sharing beliefs and values, it strengthens the sense of community. Belonging to a spiritual community gives people a strong support network, which is particularly important in old age. These social and spiritual resources help to maintain a positive outlook on life, which also has an impact on health and longevity.

Nature and activity: the source of vitality

Nicoyans spend a lot of time outdoors. Gardening, picking fruit or daily work in the countryside provide regular exercise and fresh air. This proximity to nature promotes a high level of physical activity, which is naturally integrated into daily life and strengthens the cardiovascular system, supports the immune system and keeps the muscles supple. At the same time, the vitamin-rich sunlight and fresh oxygen have a positive effect on health by increasing well-being and ensuring the production of vital vitamin D.

The diet of the Nicoyans is also based on the gifts of nature. They consume locally grown, nutrient-rich foods such as corn, beans, fresh fruits and vegetables, supplemented with healthy fats and minimally processed products. This simple, natural diet is rich in antioxidants and anti-inflammatory substances that protect the body from chronic diseases and extend lifespan.

The spiritual connection to nature gives Nicoyans a deep sense of connection and respect for life. They feel part of a larger ecological system and believe that the earth nourishes their health. This holistic approach to nature reduces stress and promotes mindful living, which has been shown to support longevity.

The future of Blue Zones: challenges and opportunities

Advancing globalization and the introduction of Western lifestyles pose a challenge to the preservation of traditional practices in Nicoya. According to demographic research by Luis Rosero-Bixby, such hotspots of extreme longevity as Nicoya are likely to be transient, and their status should be continually re-evaluated. Nevertheless, Blue Zones continue to offer valuable insights into healthy lifestyles that can be adapted worldwide. Promoting a lifestyle based on simplicity, community and connection to nature could lead to improved health and longevity in other regions as well.