Living in Costa Rica's Blue Zone: 9 Longevity Secrets from Nicoya That Can Add Years to Your Life

What if moving to Costa Rica could literally add years to your life?

I'm not talking about wishful thinking or marketing hype. I'm talking about peer-reviewed research from Stanford University, National Geographic, and the Costa Rican Longevity and Healthy Aging Study.

Right here in Guanacaste — where I live and work — the Nicoya Peninsula is one of only five "Blue Zones" in the entire world. These are places where people routinely live to 100 and beyond, not in nursing homes hooked up to machines, but actively working, laughing with grandchildren, and riding horses well into their tenth decade.

For a 60-year-old man in Nicoya, the probability of becoming a centenarian is seven times higher than for a Japanese man — and Japan is famous for longevity. His life expectancy is 2.2 years greater than anywhere else on Earth.

As an expat senior living in Costa Rica, you're not just enjoying beautiful beaches and affordable living. You're surrounded by a culture and lifestyle that science has proven extends human life.

The question is: Are you actually taking advantage of it?

Today, I'm sharing the 9 research-backed longevity secrets from our Nicoyan neighbors — secrets you can adopt right now to live longer, healthier, and happier in your Costa Rica retirement.

What Is a Blue Zone (And Why Does Costa Rica Have One)?

Before we dive into the secrets, let's understand what makes a Blue Zone special.

The term "Blue Zone" was coined by demographer Michel Poulain and researcher Gianni Pes, then popularized worldwide by National Geographic journalist Dan Buettner. These researchers circled regions on maps (in blue ink) where people lived measurably longer than anywhere else.

There are only five confirmed Blue Zones in the world:

1. Sardinia, Italy — A mountainous region with the world's highest concentration of male centenarians

2. Okinawa, Japan — Home to the world's longest-lived women

3. Loma Linda, California — A community of Seventh-day Adventists who live 10 years longer than other Americans

4. Ikaria, Greece — An island where people "forget to die"

5. Nicoya Peninsula, Costa Rica — Right here in Guanacaste

What makes the Nicoya Blue Zone remarkable is that it's not a wealthy region. Costa Rica is a middle-income country whose health expenditure per capita is one-tenth of the United States. Yet Nicoyan men at age 60 have better survival rates than men in Western Europe or the U.S.

This tells us something important: longevity isn't about expensive healthcare or fancy supplements. It's about lifestyle, community, purpose, and daily habits.

And here's the good news for expats: these habits can be learned and adopted at any age.

The Science Behind Nicoyan Longevity

Before I share the practical secrets, let me explain what researchers have actually discovered about why Nicoyans live so long.

The Telomere Connection

Stanford researcher David Rehkopf and Costa Rican demographer Luis Rosero-Bixby conducted groundbreaking studies on Nicoyan centenarians. They found something remarkable in their cells.

Every time a cell divides, the protective caps on chromosomes (called telomeres) get shorter. When telomeres run out, the cell dies. Shorter telomeres are associated with aging and stress.

Nicoyans have exceptionally long telomeres. According to peer-reviewed research published in Experimental Gerontology, Nicoyans have about 81 additional base pairs on their telomeres compared to people in the rest of Costa Rica. That's enough for approximately three extra cycles of cell division before the cell dies.

In other words, on a cellular level, Nicoyans are younger than their age.

The Stress Factor

Multiple studies show that telomere length is a molecular marker of stress. People under chronic stress have shorter telomeres. When stress is relieved, telomeres can actually recover.

This suggests that the Nicoyan lifestyle somehow protects against chronic stress — or helps people recover from it faster.

The Born-and-Raised Effect

Here's a fascinating finding: people who move to Nicoya in retirement don't suddenly gain the longevity benefit. The advantage comes from being born and raised there, living the lifestyle throughout adulthood.

BUT — and this is crucial — the researchers also found that the specific behaviors and lifestyle factors ARE transferable. You can't turn back the clock on your childhood, but you CAN adopt the daily habits that protect Nicoyans from stress and extend their lives.

Let's look at exactly what those habits are.

The 9 Longevity Secrets from Costa Rica's Blue Zone

These aren't vague wellness tips. They're specific practices observed in Nicoyan centenarians and supported by research.

Secret #1: Plan de Vida — Have a Reason to Wake Up

The most important factor in Nicoyan longevity isn't diet or exercise. It's purpose.

Nicoyans call it "plan de vida" — literally, a life plan. It's your reason for getting out of bed in the morning, your sense that your life matters and contributes to something larger than yourself.

Research suggests that having a strong sense of purpose can add up to seven years to your life.

For expat seniors, this is critical.

Retirement can be dangerous to your health if it means losing purpose. Many expats arrive in Costa Rica excited about relaxation, only to find that endless leisure becomes empty.

How to apply this:

• What are you building, creating, or contributing to?

• Who depends on you?

• What would be missing from the world if you weren't here?

This could be volunteer work, mentoring younger expats, caring for grandchildren (even remotely), tending a garden, creating art, or building a small business. The specific activity matters less than the sense of purpose it provides.

Real example: Don Dámaso Mendoza, a 102-year-old Nicoyan, still saddles his horse Candelita and spends time with his grandchildren and great-grandchildren daily. His "plan de vida" hasn't changed much in decades — and that's exactly the point.

Secret #2: Family First — Multi-Generational Connection

Nicoyan centenarians typically live with or very near their families. Children, grandchildren, and great-grandchildren provide daily support, companionship, and — crucially — a sense of being needed.

Research shows that this multi-generational living doesn't just help seniors. It actually lowers disease and mortality rates for children in the household too.

The expat challenge:

For many American and Canadian retirees, family is thousands of miles away. This is one of the biggest longevity risks for expats — the loss of daily family connection.

How to apply this:

• Schedule regular video calls with family (not just holidays)

• Create "family rituals" even across distance — weekly game nights, shared movie watching, virtual dinners

• Consider having family visit for extended stays, not just short vacations

• Build a "chosen family" locally — close friends who become like family

• If possible, encourage family members to visit or even relocate

What I offer: My Guardian Angel Program exists specifically to bridge this gap. Regular check-ins, detailed reports to family members abroad, and emergency coordination give both expats and their families the peace of mind that comes from staying connected.

Secret #3: The Right Tribe — Social Circles That Support Health

Nicoyans receive frequent visits from neighbors. They know how to listen, laugh, and appreciate what they have.

But here's the scientific insight: health behaviors are contagious.

The famous Framingham Studies showed that smoking, obesity, happiness, and even loneliness spread through social networks like infections. If your friends are overweight, you're more likely to be overweight. If your friends are active and positive, you're more likely to be active and positive.

Nicoyans intuitively surround themselves with people who reinforce healthy behaviors.

How to apply this:

• Evaluate your social circle honestly. Do your friends encourage healthy habits or unhealthy ones?

• Join groups organized around activities you want to do more of (hiking clubs, yoga groups, gardening clubs)

• Limit time with people who are chronically negative or who encourage drinking, overeating, or sedentary behavior

• Seek out Tico friends, not just expats — they often model the Blue Zone lifestyle naturally

Warning: Many expat communities revolve around happy hours, heavy drinking, and complaint sessions about Costa Rica. These social circles may actually shorten your life.

Secret #4: Move Naturally — Activity Built Into Daily Life

Nicoyan centenarians don't have gym memberships. They've never done CrossFit or tracked their steps on a Fitbit.

But they move constantly.

They walk to the market. They tend gardens. They do physical chores. They don't have cars, so they walk everywhere. This constant, low-intensity movement is built into their daily lives.

Research shows this kind of "natural movement" may be more beneficial than intense gym sessions followed by hours of sitting.

How to apply this:

• Walk to nearby destinations instead of driving

• Garden — it's physical activity plus purpose plus connection to nature

• Do your own housework and yard work when possible

• Take stairs instead of elevators

• Stand or walk while on phone calls

• Consider getting rid of (or minimizing use of) your car

The vitamin D bonus: Nicoyans spend time in the sun daily, which helps their bodies produce vitamin D for strong bones and healthy body function. This is especially important for seniors preventing osteoporosis.

Secret #5: Plant Slant — The Blue Zone Diet

The cornerstone of the Nicoyan diet? Beans.

The traditional Nicoyan meal is remarkably simple: rice, beans, corn tortillas, vegetables, and small amounts of meat. It's high in fiber, low in processed foods, and has a low glycemic index.

Researchers have called the combination of fortified maize and beans "the best nutritional combination for longevity the world has ever known."

Key dietary principles from Nicoya:

• Beans daily — Black beans, red beans, lentils, chickpeas

• Corn tortillas — Traditional nixtamalized corn, not processed flour

• Squash and tropical fruits — Fresh, local, seasonal

• Small amounts of meat — Not vegetarian, but meat is a garnish, not the main event

• Homegrown when possible — Many Nicoyans grow their own vegetables

How to apply this:

• Make beans a daily staple (gallo pinto for breakfast is a great start)

• Buy from local farmers markets (ferias) when possible

• Reduce processed foods, especially imported packaged foods

• Eat what's in season locally

• Consider growing some of your own herbs and vegetables

Secret #6: The 80% Rule — Eat Until You're Almost Full

Blue Zone residents share a practice of stopping eating when they're about 80% full. In Okinawa, they call it "hara hachi bu."

That 20% gap between not hungry and stuffed makes a huge difference over time. It prevents weight gain and reduces metabolic stress.

Nicoyans also eat their largest meal earlier in the day and have a light dinner in the early evening.

How to apply this:

• Slow down while eating — it takes 20 minutes for your brain to register fullness

• Use smaller plates

• Stop before you feel stuffed

• Make lunch your main meal and dinner lighter

• Avoid late-night eating

Secret #7: Downshift — Daily Stress Relief Rituals

Stress causes inflammation, which is linked to every major age-related disease. Blue Zone residents aren't stress-free — they're human — but they have built-in routines to shed stress.

In Nicoya, this looks like:

• Afternoon siestas (still common in rural areas)

• Taking Sundays seriously for rest and family

• A general attitude of "if it's not done today, it can wait until mañana"

• Faith and prayer for many

The Chorotega indigenous heritage of modern Nicoyans has enabled them to remain relatively free of chronic stress.

How to apply this:

• Build daily relaxation into your schedule (not just vacations)

• Consider afternoon rest periods

• Designate one day per week for genuine rest

• Practice the "Pura Vida" mindset — not everything is urgent

• Develop a spiritual or meditative practice

• Spend time in nature daily

Don Dámaso's advice to younger generations: "Tienen que aprender a tomarse la vida con más calma. Están en marcha todo el tiempo, con su internet, sus celulares y sus dispositivos modernos. Ya no se detienen a respirar de forma consciente ni a mirar el paisaje."

"They have to learn to take life more calmly. They're on the go all the time with their internet, phones, and modern devices. They no longer stop to breathe consciously or look at the scenery."

Secret #8: Belong — Faith and Community

The vast majority of centenarians in all Blue Zones belong to a faith community. Research shows that attending faith-based services four times per month adds 4-14 years of life expectancy.

It doesn't seem to matter which faith — the benefit comes from the combination of:

• Regular community gathering

• Shared beliefs and values

• Social support networks

• Built-in stress relief through prayer/meditation

• Sense of meaning and purpose

How to apply this:

• If you have a faith tradition, find a community in Costa Rica

• Many expat-friendly churches offer services in English

• If you're not religious, consider secular communities that provide similar benefits: meditation groups, philosophical discussion groups, service organizations

Secret #9: The Water — Mineral-Rich Natural Resources

This one is unique to Nicoya: the local water has extremely high calcium and magnesium content.

Studies have found that people who grow up drinking this mineral-rich water have better bone density and fewer hip fractures — a leading cause of decline in old age.

How to apply this:

• If you live in Guanacaste, you may already benefit from similar water

• Consider mineral supplementation, especially calcium and magnesium, if you're not in a high-mineral water area

• Have your water tested to know what you're drinking

• Regardless of minerals, stay well-hydrated — especially important in Costa Rica's climate

The Loneliness Factor: The Hidden Risk for Expat Seniors

Here's something the Blue Zone research makes clear: isolation kills.

Social connection isn't a nice-to-have — it's a medical necessity. Loneliness has been compared to smoking 15 cigarettes a day in terms of health impact.

This is where many expat seniors struggle.

You moved to paradise, but:

• Your Spanish isn't good enough for deep friendships with Ticos

• The expat community is transient — people come and go

• Your family is far away

• Making friends as an adult is hard

• Health issues make it difficult to get out

The vicious cycle: The more isolated you feel, the harder it is to reach out. The harder it is to reach out, the more isolated you become.

How to break the cycle:

• Join structured activities where showing up regularly builds relationships over time

• Take Spanish classes — even imperfect Spanish opens doors

• Volunteer — helping others provides purpose AND social connection

• Consider professional support to stay connected (more on this below)

• Be honest with family about how you're feeling

How to Actually Implement These Secrets (A Practical Action Plan)

Reading about longevity is one thing. Actually changing your life is another.

Here's a realistic action plan for expat seniors who want to adopt Blue Zone habits:

Week 1: Assess Your Current Situation

Ask yourself honestly:

• Do I have a clear purpose (plan de vida)?

• How often do I connect with family?

• Does my social circle encourage healthy or unhealthy behaviors?

• How much do I move in a typical day?

• What does my diet actually look like?

• How do I manage stress?

• Am I part of a community?

Week 2: Pick ONE Area to Improve

Don't try to change everything at once. Pick the area where you're weakest and focus there.

Week 3-4: Build One New Habit

• If it's movement: commit to a daily walk

• If it's diet: add beans to one meal daily

• If it's social connection: join one group or activity

• If it's purpose: start one project or volunteer commitment

Month 2-3: Add a Second Habit

Once the first change feels natural, add another.

Ongoing: Build Your Support System

Change is hard alone. Consider:

• An accountability partner

• A health coach or concierge service

• Regular check-ins with family

• Professional support if needed

When to Consider Professional Support

You don't have to figure this out alone.

Consider professional support if:

• You're feeling isolated but struggling to change it

• Your family worries about you being alone

• Health issues make it hard to stay active and connected

• You need help navigating the Costa Rica healthcare system

• You want someone to check in regularly and hold you accountable

• You're an absentee property owner who visits only part-time

The Guardian Angel Program: Blue Zone Living with Professional Support

My Guardian Angel Program was designed specifically for expat seniors who want to thrive — not just survive — in Costa Rica.

Monthly services include:

• Regular home check-in visits — Someone who knows you, sees how you're really doing Detailed family reports — Your loved ones stay informed and connected

• Medical appointment accompaniment — Navigate healthcare with bilingual support

• 24/7 emergency contact — Peace of mind for you and your family

• Medication coordination — Help managing prescriptions and pharmacy visits

• Social connection support — Recommendations for activities, groups, and community

Subscribe to Our Wisdom Wednesday Newsletter

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Every Wednesday, I share:

✅ Practical wisdom from years serving expat seniors

✅ Health and wellness tips adapted for Costa Rica living

✅ Community resources and connection opportunities

✅ Updates on healthcare, safety, and expat life

✅ Stories from seniors who are living their best Costa Rica life

Join Our Community of Seniors Who Refuse to Just Exist — They Thrive.

Take the Blue Zone Lifestyle Assessment (Free Interactive Quiz)

Not sure how your lifestyle compares to Nicoya's centenarians?

I created a free interactive assessment that evaluates your lifestyle across all 9 Blue Zone categories:

18 research-backed questions — Takes only 3 minutes

Instant personalized results — See your score by category

Custom recommendations — Based on YOUR specific gaps

Discover your strengths — And where to focus for maximum impact

TAKE THE FREE BLUE ZONE ASSESSMENT

Your results will show you exactly which Blue Zone habits you're already doing well and which ones could add years to your life.

Schedule Your Free Longevity Lifestyle Consultation

Want personalized guidance on adopting Blue Zone habits?

After taking the assessment, schedule a free 30-minute consultation to discuss your results:

✅ Review your assessment results together

✅ Identify your biggest longevity risks and opportunities

✅ Create a personalized action plan for healthier living

✅ Discuss how the Guardian Angel Program could support your goals

✅ Answer your questions about thriving as a senior in Costa Rica

Book Your Free Consultation

📱 WhatsApp: +506 7075-5307

📧 Email: info@expatseniorcr.com

🌐 Website: expatseniorcr.com

Because you didn't move to Costa Rica to just exist. You came here to live — really live.

Final Thoughts: You're Already in the Right Place

Here's what I want you to take away from this:

You chose to retire in one of only five Blue Zones on Earth. That's not an accident. Something drew you to a place where the culture, the climate, the food, and the lifestyle naturally support long, healthy living.

The secrets aren't secrets anymore. Stanford researchers, National Geographic, and decades of studies have documented exactly what makes Nicoyans live so long.

The question isn't whether these habits work. The question is whether you'll adopt them.

You don't have to move to the Nicoya Peninsula. You don't have to become a different person. You just have to:

• Find your purpose

• Stay connected to people who matter

• Move your body

• Eat real food

• Manage your stress

• Belong to something larger than yourself

Start with one change. Then another. Build the life you came here to live.

And if you need help along the way, I'm here.

Pura Vida — and here's to many more years of it.

About the Author

Tere is a fully bilingual Costa Rican (Tica) from Guanacaste. She founded Expat Senior Concierge after recognizing that many expat seniors were struggling to access the health, community, and lifestyle benefits that make Costa Rica's Blue Zone so special. Her Guardian Angel Program provides the support, connection, and advocacy that helps seniors not just survive in Costa Rica — but thrive.