Nestled in the northwestern corner of Costa Rica lies the Nicoya Peninsula, one of the five Blue Zones in the world where people consistently live longer and healthier lives. In Nicoya, it's not uncommon to meet individuals thriving well into their 90s or even 100s. This region stands out not only for its stunning beaches and tropical landscape but for its people’s remarkable longevity and vitality. But what is it about Nicoya that sets it apart as a Blue Zone? Let’s take a deeper look.

The Secrets to Longevity in Nicoya

The people of Nicoya enjoy a lifestyle rooted in tradition, simplicity, and strong social connections. Their secrets to longevity are not just about good genes but rather the habits and choices they make daily. Here’s a glimpse of what makes Nicoya a unique Blue Zone:

1. A Simple, Plant-Based Diet

At the heart of Nicoyan longevity is their predominantly plant-based diet. The traditional meals of Nicoya are based on the “three sisters” of Mesoamerican agriculture: beans, corn, and squash. These foods provide essential nutrients, fiber, and antioxidants while being low in unhealthy fats.

Nicoyans eat fresh fruits and vegetables, often grown in their own gardens, and regularly incorporate tropical fruits like papaya and citrus, which are rich in vitamins and antioxidants. While they do eat meat, it’s more of a side dish than the main event, often reserved for special occasions. Red meat consumption is limited, and fish is eaten sparingly, allowing them to reap the benefits of a mostly plant-based diet while still enjoying the flavor and nutrition of animal products in moderation.

2. Natural Movement and Physical Activity

Nicoyans don't go to the gym, but they move naturally throughout their day. Whether it’s tending to their gardens, walking to the local markets, or doing physical labor, their days are filled with activities that keep their bodies active without being strenuous. This natural movement keeps their joints and muscles strong, improves cardiovascular health, and contributes to their long life.

3. A Strong Sense of Purpose ("Plan de Vida")

One of the defining features of Nicoyan life is their “plan de vida”, or sense of purpose. For many, this purpose is deeply connected to their families and community. Elders remain engaged in social activities, help care for grandchildren, and continue to work in some capacity, often in the fields or around the home. This sense of purpose has been shown to reduce stress, improve mental health, and lead to greater life satisfaction.

4. Family and Community First

In Nicoya, family is central. Elders live with or near their families, fostering close-knit relationships and ensuring they stay engaged with younger generations. These strong family bonds provide a social safety net, offering emotional and practical support throughout life.

Community is also crucial to Nicoyan longevity. People gather often for social events, religious activities, and community gatherings, reinforcing a sense of belonging. This strong social support system is vital for mental health and has been linked to reduced risks of depression and cognitive decline as people age.

5. Clean Water and Natural Resources

Nicoya’s natural environment plays a significant role in its people’s health. The region’s hard water, which is rich in calcium and magnesium, has been credited with promoting bone health and reducing the risk of heart disease. The clean air and low pollution levels also contribute to better respiratory and cardiovascular health, allowing Nicoyans to live with fewer chronic diseases than those in more industrialized areas.

What We Can Learn from Nicoya

The Nicoyan lifestyle offers valuable lessons for those looking to lead healthier, longer lives. While we may not all live in a tropical paradise, we can still adopt many of their habits:

• Eat more plants: A diet rich in vegetables, fruits, beans, and whole grains can help lower the risk of chronic diseases like heart disease, diabetes, and cancer.
• Move naturally: You don’t need an intense exercise routine to stay healthy. Incorporate natural movement into your day by walking more, gardening, or doing household chores.
• Foster a sense of purpose: Find something that gives you meaning, whether it’s your family, your work, or a hobby that you’re passionate about.
• Stay connected: Strong social ties can help you live longer and feel happier. Make time for family and friends and build a support network around you.

When Do Nicoyans Eat Meat and Fish?

While the Nicoyan diet is mostly plant-based, meat and fish do have a place on the plate—just in smaller, less frequent amounts than in typical Western diets. Meat is often reserved for special occasions like celebrations or family gatherings. When they do consume meat, it’s typically lean cuts like chicken or pork. Fish is eaten less frequently but is enjoyed when available, offering a good source of omega-3 fatty acids and protein.

Overall, the approach to animal products in Nicoya is about balance and moderation, prioritizing plants but allowing room for the occasional inclusion of animal protein.

Conclusion: Embracing the Nicoyan Way

The people of Nicoya offer an inspiring example of how simple, traditional living can lead to a long, healthy life. Their diet, rich in plants and low in processed foods, combined with natural movement and strong social ties, creates a lifestyle that supports longevity and well-being. While we may not live in the Nicoya Peninsula, we can still embrace many of their habits in our own lives, moving toward a lifestyle that promotes health, happiness, and longevity.

By learning from the people of Nicoya, we can take small steps toward living longer, healthier lives—one meal, one movement, and one meaningful connection at a time.