Blue Zones Part 3: The Nicoya Peninsula
Living the “Pura Vida” Way – Lessons in Longevity and Joy
By Lilla Fonyo — Healthy Lifestyle & Longevity Writer
Last Update April 2026
Quick Summary
The Nicoya Peninsula in Costa Rica is one of the world’s five Blue Zones—places where people regularly live well into their 90s and beyond. Their longevity isn’t down to luck, but to a lifestyle rooted in simple, plant-based food, daily movement, strong social ties, and a positive outlook known as “Pura Vida”. By adopting even a few of these habits, we can improve our own health, wellbeing, and quality of life.
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A Remarkable Place to Grow Old
Nestled along Costa Rica’s Pacific coast, the Nicoya Peninsula stands out as one of the most extraordinary longevity hotspots in the world. It’s not unusual to meet people celebrating their 100th birthday—still active, independent, and full of life.
Statistics tell a powerful story:
- A 60-year-old in Nicoya is far more likely to reach 100 than someone in many Western countries
- Over 900 residents are aged 90+
- Around 5,000 people are over 75
Even more impressive, many older adults remain physically and mentally sharp, often living with minimal medication or disability.
The Nicoya Diet: Simple, Natural, Nourishing
Food is at the heart of Nicoya’s longevity. Meals are built around fresh, local ingredients and a strong connection to the land.
What’s on the plate?
- Rice, beans, and corn (daily staples)
- Fresh fruits like papaya, mango, and pineapple
- Vegetables and squash
- Healthy fats from avocado and nuts
Processed foods and refined sugars are rare.
Why beans and rice matter
This humble pairing provides a complete protein when combined with foods like squash. Research even suggests that eating beans regularly may support longer life.
Hydration also plays a role, with locals drinking herbal teas, coconut water, and agua dulce (a traditional cane sugar drink).
Movement Without the Gym
In Nicoya, exercise isn’t scheduled—it’s simply part of life.
People stay active by:
- Walking long distances
- Gardening or farming
- Doing daily chores by hand
This consistent, low-intensity movement helps maintain strength, balance, and mental clarity well into old age.
Walkable communities
The layout of Nicoya encourages walking and social interaction. This not only supports physical health but also strengthens relationships—an important factor in longevity.
The Power of Community
Strong social connections are one of Nicoya’s greatest strengths.
Families often live close together, with multiple generations supporting one another. Friends gather regularly to share meals, celebrate, and simply spend time together.
This sense of belonging:
- Reduces stress
- Boosts mental wellbeing
- Provides a clear sense of purpose
“Pura Vida”: A Way of Life
At the heart of Nicoyan culture is the philosophy of “Pura Vida”, meaning “pure life”.
But it’s more than a phrase—it’s a mindset:
- Appreciate the simple things
- Focus on what truly matters
- Stay positive and grateful
- Live with purpose and connection
This outlook helps people manage stress and enjoy life more fully, which may play a key role in their longevity.
What Science Says About Longevity in Nicoya
Research into Nicoya’s population suggests that longevity is influenced by both lifestyle and biology.
Studies have found:
- Lower rates of chronic diseases such as heart disease and diabetes
- Strong immune function in older adults
- Biological markers (like longer telomeres) linked to slower ageing
However, experts also note that no single factor explains it all—it’s the combination of diet, movement, environment, and social connection that makes the difference.
Can We Apply These Lessons at Home?
You don’t need to move to Costa Rica to benefit from the Nicoyan lifestyle.
Simple changes can make a real difference:
- Eat more whole, plant-based foods
- Move naturally throughout the day
- Prioritise relationships
- Find a sense of purpose
- Take time to relax and unwind
Even small steps can help create your own “mini Blue Zone”.
Expert Insight: NHS, PubMed & Psychology Today
NHS (National Health Service)
The NHS emphasises many of the same principles seen in Blue Zones:
- Eating a balanced diet rich in fruit, vegetables, and fibre
- Staying physically active
- Maintaining a healthy weight
- Supporting mental wellbeing through social connection
These guidelines align closely with the Nicoyan way of life.
PubMed Research
Studies available on PubMed highlight:
- The importance of diet in longevity, particularly plant-based eating
- The role of social and environmental factors
- Evidence that Blue Zone diets are beneficial, though not a one-size-fits-all solution
Research also shows that Nicoyan centenarians often have lower rates of chronic illness but may still face age-related challenges like reduced mobility.
Psychology Today
Insights from Psychology Today reinforce the mental health benefits of:
- Strong relationships
- A clear sense of purpose
- Positive thinking and gratitude
These psychological factors are strongly linked to both happiness and long-term health.
Takeaway
Longevity in Nicoya isn’t about strict routines or expensive health trends—it’s about living simply and well. A balanced diet, daily movement, strong relationships, and a positive mindset all contribute to a longer, healthier life.
The key message? Focus less on living longer, and more on living better.
❓ FAQ - Blue Zones Part 3: Nicoya - Costa Rica
1. What makes the Nicoya Peninsula a Blue Zone?
It has an unusually high number of people living past 90 or 100, with good physical and mental health.
2. Do genetics play a role in longevity?
Yes, but lifestyle factors such as diet, activity, and social connection appear to have a much greater impact.
3. Is the Nicoya diet completely vegetarian?
Not entirely, but it is mostly plant-based with limited meat consumption.
4. Can I follow a Blue Zone lifestyle in the UK?
Absolutely. Many habits—like walking more, eating whole foods, and prioritising relationships—are easy to adopt anywhere.
5. What is “Pura Vida”?
It’s a Costa Rican philosophy that encourages living simply, appreciating life, and maintaining a positive outlook.
6. Are Blue Zone diets proven to increase lifespan?
Research suggests they support health and longevity, but no single diet guarantees a longer life.
This content is for educational purposes and does not replace medical advice…
About the author
Lilla Fonyo is a healthy lifestyle and longevity writer with a background in endurance running, nutrition, and mindful living. She focuses on sustainable habits that support long-term physical and mental wellbeing.
Sources:
www.visitcostarica.com - The secret of Nicoya’s blue zone
www.forbes.com - What Costa Rica’s Blue Zone Can Teach Us About The Future Of Well-Being And Longevity
www.stanmed.stanford.edu - Longevity’s secret sauce - A way of life that keeps cells young in one region of Costa Rica
www.pubmed.ncbi.nlm.nih.gov - Diet and longevity in the Blue Zones: A set-and-forget issue?
www.pubmed.ncbi.nlm.nih.gov - Clinical, functional, mental and social profile of the Nicoya Peninsula centenarians, Costa Rica
www.cntraveller.com - I attended the world's first official Blue Zone retreat – here’s what I learned