Blue Zone in Costa Rica
Why do the people of the Nicoya Peninsula live so long?
Click on the picture above to see the 16-minute film about the Blue Zone of Costa Rica.
The Nicoya region is a biodiverse haven, with a myriad of flora and fauna,
including the vibrant colored hibiscus flowers, towering Guanacaste trees, and a range of wildlife such as howler monkeys, coatis, and iguanas.
From the sunlight, fresh ocean breezes, 300 miles of sandy beaches, pristine
turquoise water, waterfalls, rich biodiversity, the life-giving volcanic energy, and the perfect rhythms – Costa Rica is a destination that has become a hotspot for vacationers, retirees, and nomads. Costa Rica is a very special place on Earth where people live longer, especially in the region known as the Nicoya Peninsula or ‘high-longevity island.’
There are only five (5) known Blue Zones in the World where people have extraordinary longevity: Nicoya Peninsula (Costa Rica); Loma Linda (California,USA), where people live 10 years longer than Northern Americans; Icaria (Greece); Barbagia region of Sardinia (Italy); and Okinawa (Japan), where females over 70 are the longest-lived population in the world.
Introduction
In this blog we are going to look at Costa Rica’s Blue Zone where people can live to be over 100 – the Nicoya Peninsula of the Guanacaste Province is the hot-spot.
The Nicoya region is considered the blue zone and comprises of the following five neighboring cantons: Santa Cruz, Carrillo, Nicoya, Hojancha, and part of
Nandayure. “These five cantons define the so-called Blue Zone of Nicoya” (2013 research article).
The emergence of a new blue zone in Costa Rica is in the Guayabo (Magote de Bagaces) area. “A study by demographer and health expert Luis Rosero Bixby concluded that a new blue zone could be emerging in the country, where the life expectancy of its inhabitants is higher than the rest of the population”.
Longevity
Photo credit – with permission – Jorge Vindas López – Nicoya Peninsula Blue Zone Association (2024).
The relative mortality rate in this cluster (five cantons) is 0.83 (0.80 to 0.86 confidence interval at 95%) compared to the national rate in the period 1990– 2011 for people born before 1920, i.e. aged 70 years and over. The secondary cluster includes the town of San Vito and its northern neighboring areas with a
relative mortality rate of 0.66 (0.55 to 0.80 CI). San Vito has a smaller population size but a substantially lower mortality than Nicoya.
According to the 2011 census, as in Nicoya, the San Vito Population resides inland in hilly areas with altitudes ranging from 500 to 1,000 meters above sea level. It has a relatively large proportion of aboriginal people (16%) of the Guaymi, Bribri, and Teribe ethnic groups.
For a 60-year-old Nicoyan male, the probability of becoming a centenarian is seven times that of a Japanese male, and his life expectancy is 2.2 years greater.
The rates are not as high for females but Costa Ricans enjoy a high life expectancy in general (Rosero-Bixby, 2008).
Photo credit – with permission – Jorge Vindas López – Nicoya Peninsula Blue Zone Association (2024).
According to the Pan American Health Organization online (2024) the population of Costa Rica in 2023 had risen to 5 212 173, representing a 31.0% increase since the year 2000. Those over the age of 65 accounted for 11.2% of the total population, an increase of 5.3 percentage points. Life expectancy at birth in 2023 was 80.3 years, higher than the average for the Region of the Americas and 2.7 years higher than in 2000.
It is interesting to note that men who leave Nicoya, experience mortality rates
rising to the level of all other Costa Ricans. This tells us that longevity is related to living in these areas, not genetics.
Triva – The name ‘Nicoya’ comes from the word Necoclau, “on both sides” denoting that the peninsula has water on both sides.
The current (July.7, 2024) data according to the Nicoya Peninsula Blue Zone Association, “In the entire Blue Zone of the Nicoya Peninsula today, we have 65 people over 99 years old, of which 53 are already 100 years old or older. People over 90 years old: 1,189 people”.
Photo credit – with permission – Jorge Vindas López – Nicoya Peninsula Blue Zone Association (2024).
These numbers show us that Costa Rica continues to support residents reaching ripe old ages, especially in the Nicoya Peninsula part of the country.
Climate
Trivia – The sun rises and sets at the same time everyday 356 days/year in Costa Rica, thanks to its close proximity to the equator.
Anyone who lives in a climate that is highly variable such as Canada know first hand how it affects the quality of your daily living. Costa Rica is very close to the equator so enjoys warm summer days throughout the year with regular sunrise and sunset hours.
Photo credit – with permission – Jorge Vindas López – Nicoya Peninsula Blue Zone Association (2024).
The climate allows for fresh produce year long, as well as the ability to exercise daily outdoors, fresh air, connection to nature and adequate vitamin D levels. The areas of longevity are at elevations that force people to walk inclines (hills), which is a contributor to increased muscular, cardiac, and respiratory health.
The natural rhythms of your body called ‘circadian rhythms’ are important to your health, sleep patterns, and mood. Costa Rica has very stable rhythms and temperatures which contribute to healthy living. The National Institutes of Health (NIH) inform us that shifting circadian rhythms lead to heart and blood pressure problems, diabetes, obesity, and mood disorders.
Best Place to Live/Retire
International Living’s Travel & Lesion (2024) Nominated the Best Place to retire which was? – You guessed it – COSTA RICA. They studied seven categories to determine the best overall place to retire, looking at housing, benefits, cost of living, affinity rating, development, climate, and healthcare.
Lifestyle
Photo by Robin Lambrecht, 2024
Pura Vida
It’s what is known in Costa Rica as the “Pura Vida” lifestyle where you slow down and enjoy the nature and people around you. It literally means ‘Pure Life’ and is a term widely used throughout the Country to mean hello, goodbye, no problem, enjoy, etc. to show appreciation. It is more about emotions, the
attitude or perspective to take towards life – To Choose Happiness.
Lifestyle is one of the biggest determinants of health. Terry Young, of San Francisco, retired to Costa Rica, and reflects on how much better life is now, “The greatest change I have seen is my health. I have gotten off the eight prescriptions I took in the U.S. and have never felt healthier in recent memory. Fresher diet? Lack of stress? The exercise I get walking everywhere? Nature? I don’t know exactly, but I am convinced I am adding years to my life.”
Diet
Photo – https://milbesoscostarica.com/local-food-in-costa-rica/
Diet is probably the most important determinant of health and the best way to prevent disease. As the father of medicine, Hippocrates states,
“Let Food Be Thy Medicine.”
Your diet and how it is prepared literally feeds the cells of your body.
I have developed an in-depth course called‘ Holistic Medicine – Nutrition, Herbalism & Energy Healing that explains every category of food and the dos/don’ts of diet and so much more. Click on the link if interested.
The blue zone inhabitants around the world may have some differences in food items and the preparation, but all of them are based on eating as fresh as possible with no processed foods, low sugar, low fat, high fiber and carbohydrate. They often cook on open fire outdoors.
Photo credit – with permission – Jorge Vindas López – Nicoya Peninsula Blue Zone Association (2024).
Simón Carrillo, regional representative of the Nicoya Peninsula at the Costa Rican Tourism Board said that “the average diet in Nicoya is simple, hearty, and largely plant-based: rice, corn, beans, squash, and fresh fruit are the staples of any Nicoya meal, with meat and poultry often not included. They use what fresh produce they have available but stick to three main ingredients, “Beans, corn & Squash” known as the ‘Three Sisters,’ from the Mesoamerican agriculture.
Dan Buettner of the book ‘Blue Zones’ that describes the health and genetics of the blue zone’s oldest inhabitants in the Nicoya Peninsula. Dan identified these areas through epidemiological studies and demographic research.
He wrote that their diet is low calorie, low fat, and mostly plant based. They eat little meat and a variety of in season fruits and vegetables.
When rice is combined with beans (black, fava, lentils), it produces a complete protein and when squash is added, it provides a complete nutritional profile. So, the consumption of animal products is not necessary. In fact, they generally only have a meat source (chicken, beef, fish) the size of a deck of cards once per week.
They have their lightest meal in the evening and like to have a glass or two of wine which assists digestion and relaxation.
Photo credit – with permission – Jorge Vindas López – Nicoya Peninsula Blue Zone Association (2024).
The blue zone residents of Nicoya do not consume as much milk as in other areas of the country. Calcium in milk form is not needed because of their high consumption of corn tortillas prepared with nixquezado maize, which is a method to cook the kernels with lime that adds high concentration of calcium, as well as the high contents of calcium and magnesium in drinking water of the Nicoya region (Buettner 2010).
Trivia
Calcium from milk is difficult to digest and causes mucous inflammation, and autoimmune response diseases such as diabetes in the body (Campbell and Campbell II 2005). Furthermore, after the age of three we no longer had adequate enzymes to break it down.
Photo credit – with permission – Jorge Vindas López – Nicoya Peninsula Blue Zone Association (2024).
The Costa Rican people, called Tico/Tica(s) have a very simple, relaxed way of looking at life. No problems that can’t be fixed, no rush, no fuss, no confrontation, no stress – ‘Pura Vida’ to them means being thankful for everything they have, not dwelling on the negative.
“Life in Nicoya is more relaxed, people have a greater sense of community, and as a result, stress is significantly reduced,” said Simón Carrillo, regional representative of the Nicoya Peninsula at the Costa Rican Tourism Board. They have a relaxed, unhurried nature.
Finance/Socio-Economic Status
Photo credit – with permission – Jorge Vindas López – Nicoya Peninsula Blue Zone Association (2024).
The interim mayor of Nicoya, Rodriquez stated, that the “Knowledge that they can access a pension through the government gives them quite a bit of peace.” The Bank Manager of the Nicoya Banco National, Danny Gomez stated that many keep their money at home, or rely on their family and farm income. He goes on to say that very few invest in the stock market.
There is a public pension of 130-200/month and if they put money into the government-sponsored retirement pension (part of Caja) they would receive social security as well. Most farmers and homebased food sellers do not contribute to this formal system. Many Nicoya Blue Zone residents in their 90s and 100s have not.
Ryan Howell, an associate professor of psychology at San Francisco State University and creator of the Blue Zones True Happiness Test, states, “there’s no expectation for the older people to need a great financial plan, because they know they’ll be taken care of by their family.”
Family/Friends/Community
Photo credit – with permission – Jorge Vindas López – Nicoya Peninsula Blue Zone Association (2024).
Nicoyan’s experience strong intergenerational relationships and immerse
themselves in the community, maintaining social relationships. They enjoy being immersed in nature with the stunning surroundings amongst friends and family, finding life’s simple pleasures.
Trivia – Instead of the saying, “my better half,” Costa Rican’s refer to their significant other as “Media Naranja,” meaning “The other half of the orange.”
Being with family and friends, volunteering time in the community keep you busy, and prevent stress and depression. Families are the cornerstone of the culture and they put family first, they live together and help each other, many generations in one home. They love to sit on the porch, talk, sing, and dance. It is the support of the family that provides love and security.
They have a strong catholic faith, attending services when able which provides companionship and research shows an additional 4-14 years is added to your life expectancy.
Work
People in their 90’s can still be seen working long days on the farm. Agriculture serves as their main income source and they work tirelessly out in nature, under the sun, breathing the fresh air all day. Another popular profession is animal husbandry where they work hard all day attending to the animals.
Costa Rican cowboys (sabaneros) are regularly seen throughout the rural country. They attribute their longevity to keeping busy and having a purpose.
There is a term used for why they get up every morning called ‘plan de Vida’ which translates to ‘plan of life.’ It gives them a sense of purpose while
connecting to others and nature. A sense of purpose is said to add 7 years to your life expectancy. It is not uncommon seeing a centurion riding a horse or 90-year- old women working in the fields cutting down the grass with a machete.
Many North Americans pass away shortly after retirement feeling as though they have no purpose. Family is typically spread out by long distances and with their busy lifestyles many elderly in Western societies are lonely with little support contributing to shorter lifespans.
Exercise
Photo credit – with permission – Jorge Vindas López – Nicoya Peninsula Blue Zone Association (2024).
Rather than structured exercise, the Nicoyan people get their exercise through daily chores, looking after the animals, crops, sweeping, cooking, etc. With the warm weather throughout the year, walking, hiking, biking, horseback riding, swimming or just the physical movement done during a day’s work keep Nicoya residents subtle with less stress, better sleep, and a host of other benefits contributing to longevity.
Health
The public system in Costa Rica is very good, with many doctors and dentists obtaining their education in the United States. It is known as a medical destination for those living in other countries, notably Canada with prices less than ½ and excellent quality. The Country has over 29 hospitals and nearly 250 regional clinics, making healthcare accessible throughout the country.
Photo credit – with permission – Jorge Vindas López – Nicoya Peninsula Blue Zone Association (2024).
There are two health systems available in Costa Rica, one public (La Caja), the other is private. The public system is available to all legal residents with a monthly fee paid to Caja Costarricense de Seguro Social of 13-15% of their reported monthly income. The private system allows those with the financial ability to receive care earlier and with whom they choose.
A client of ours with a diagnosis of cancer, purchased a condo in Coco, Guanacaste and states, “I feel so much better when I am here, more energy, healthy fresh foods, fresh air, and sunlight – it’s just paradise! (Tanya, 2024).
William Dow, from the University of California, is a Berkeley professor who runs
the Costa Rica Longevity and Healthy Aging Study, or CRELES. He states that “there are very few out-of-pocket health care costs.” They believe in preventative care, where the government provides free, public health care, medications, and home visits to the elderly.
Photo credit – with permission – Jorge Vindas López – Nicoya Peninsula Blue Zone Association (2024).
Between 2000 and 2019, infant mortality in Costa Rica decreased from 10.2 to 8.25 deaths per 1000 live births, a decrease of 19.1%. And the maternal mortality ratio for 2020 was estimated at 22.0 deaths per 100 000 live births, a reduction of 42.9% from the estimated value for 2000. In just these two categories we see that more residents are living through childbirth (mother& child) which contributes to the number that can potentially live into their 100’s. (Pan American Health Organization, 2024).
The blue zone inhabitants have 20% lower heart disease and 23% lower cancer death rate compared to elsewhere in the country.
Nicoya Peninsula has the world’s lowest rates of middle age mortality and has the second highest concentration of male centenarians.
The Ministry of Health establishes systems to monitor and measure the access, quality, and equality of health to ensure any barriers to universal health care are addressed. They look at expenditure, out of pocket spending, study health determinants (social, economic, cultural, and family contexts), and accounts to ensure gaps in healthcare are not overlooked.
Photo credit – with permission – Jorge Vindas López – Nicoya Peninsula Blue Zone Association (2024).
Assisted living facilities or nursing homes in Costa Rica are rare so families take care of one another. The National Council for Older People is a government run program that sends healthcare professionals (nurses, pharmacists, and doctors) every 3 months to provide care, teach, and offer guidance for caregivers. They also bring personal care products and food to those in need.
Nicoya residents also use traditional remedies such as tea, herbs, and rest for everyday health issues, it is an integrative approach to health.
Music
Photo credit – with permission Jorge Vindas López – Nicoya Peninsula Blue Zone Association (2024).
Costa Ricans love festivals, gathering and especially music. Music has many proven health benefits such as stimulating your brain, improving memory, regulate mood, lower anxiety, improved quality of life, and social connectedness. It even helps prevent depression, decreases fatigue, decreases pain and boosts exercise. See the research here.
Music is in the air most days in Costa Rica, bringing with it a feeling of joy.
Trivia – Costa Rica’s national musical instrument is the marimba which is also a part of Guatemala’s and the Chiapas region of Mexico’s musical history. Early marimbas were made from a hollowed-out elongated squash gourds (Calabaza in Spanish). It was set within a wooden frame that was lined with a panel of wooden keys, representing an octave.
Conclusion
The locals, or “Nicoyans,” attribute their longevity to a unique blend of a nutrient- rich diet consisting of locally grown foods, a strong sense of family, community, and a lifestyle that naturally incorporates physical activity. They engage in festivities, music, and community gatherings.
Moreover, the Nicoyans maintain a positive outlook towards life, often characterized by a deep sense of purpose, fostering an environment where people lead fulfilling, active, joyful lives well into their centenary years.
Nicoya’s charm lies in its tranquil tropical environment and the unique lifestyle of its residents, which plays a pivotal role in their longevity.
Contact me if you are planning a visit to Costa Rica for a Vacation, or if your are planning to Purchase, Invest, or Sell Real Estate in Costa Rica – I can assist you.
PURA VIDA
References
Buettner, D. 2010. The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest. Washington, D.C.: National Geographic.
https://apps.bluezones.com/en/happiness
hhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC7202392/ttps://www.bluezones.com/about/ history/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7202392
Pan American Health Organization. Country data collection, 2021.
United Nations, Department of Economic and Social Affairs, Population Division. World Population Prospects 2022. New York: United Nations; 2019. Available
at: https://population.un.org/wpp/.
World Health Organization, The Global Health Observatory. Global Health Estimates, 2019. Geneva: WHO; 2019. Available at: https://www.who.int/data/global-health-estimates
World Health Organization. Global Health Expenditure Database. Geneva: WHO; 2021. Available at: https://apps.who.int/nha/database/Home/Index/en.
https://hia.paho.org/en/countries-22/costa-rica-country-profile 154.pdf (roserobixby.com)https://www.bluezones.com/2016/11/power-9/
