You’ve probably heard the term blue zone tossed around in wellness circles, but what does it really mean? More importantly – what does living in one actually look like?
If you’re dreaming about a slower, healthier lifestyle (maybe in a sun-soaked corner of Costa Rica), blue zones are more than just trendy wellness jargon. It’s a way of life backed by research … and yes, it’s real.
Let’s take a better look at what blue zones are and how they can help you live longer …
What Is a Blue Zone?
A blue zone is a region where people consistently live longer, healthier lives. People who live here often reach 90 or even 100 years old, without the chronic diseases we associate with aging.
The term was coined by journalist and researcher Dan Buettner, who teamed up with National Geographic and longevity researchers to identify the world’s longevity hotspots.
There are five official blue zones in the world:
- Nicoya Peninsula, Costa Rica
- Okinawa, Japan
- Sardinia, Italy
- Ikaria, Greece
- Loma Linda, California (home to a community of Seventh-day Adventists)
These regions aren’t packed with gyms or trendy supplements. Instead, they have certain lifestyle and cultural patterns that set them apart.
Is Costa Rica a Blue Zone?
Costa Rica is home to one of the five original blue zones.
Specifically, the Nicoya Peninsula, located on the country’s Pacific coast, is a standout for longevity. Here, people not only live longer, but they thrive well into old age. Think 95-year-olds riding bikes, tending gardens, and still enjoying morning coffee with friends.
Living in or near this region means you’re surrounded by an environment that supports a naturally healthy lifestyle – without needing to obsess over it.
What Is the Blue Zone Lifestyle?
People in blue zones don’t follow “diets.” They live in a way that naturally encourages health and longevity.
Here are the common threads researchers found:
1. They move naturally.
They don’t run marathons or hit the gym.
People in blue zones walk to visit friends. They work in their gardens. They cook from scratch, sweep their own floors, and carry groceries by hand. Physical activity isn’t something they have to schedule – it just happens, all day long. They stay active through their daily routines.
2. They eat mostly plants.
Meat isn’t off the table, but it’s not the main course. The bulk of their meals come from:
- Beans
- Vegetables
- Whole grains and complex carbs like sweet potatoes
- Local fruits
In Nicoya, black beans are a staple – often paired with rice, squash, plantains, and homemade tortillas. Meals are simple, fresh, and full of fibre.
(We’ll talk more about the blue zone diet in the next section.)
3. Yes, they eat bread – just not ultra-processed stuff.
Bread isn’t demonized in blue zones, but it’s not the fluffy, pre-sliced kind packed with preservatives either.
In Nicoya, bread is often homemade or bought fresh from a local bakery. It’s denser, simpler, and made with just a few recognizable ingredients.
And most importantly?
It’s eaten in moderation. A couple of tortillas with a meal. A small slice of pan casero (homemade bread) with coffee.
No stress, no guilt – just balance.
4. Alcohol and coffee? Also yes.
Yes, people in blue zones drink alcohol and coffee – but they do it differently than most Canadians.
In Nicoya, it’s common to start the day with a strong cup of coffee that is brewed simply and enjoyed slowly, often while chatting with a neighbour or sitting on the porch. It’s a ritual, not a caffeine jolt on the go.
Alcohol, particularly red wine, is enjoyed in moderation and typically with food and company. It’s not about getting buzzed. It’s about connection, relaxation, and savoring the moment.
5. They have purpose.
In Nicoya, having a plan de vida – a reason to get up in the morning – is more than just a saying. It’s a way of life.
People here don’t retire in the traditional sense. They may stop formal work, but they keep contributing. Whether it’s watching the grandkids, tending a garden, fixing a neighbor’s fence, or running a roadside fruit stand, they stay useful. They have goals, even in their 90s.
Studies have shown that having a sense of purpose is a major factor in longevity. It gives people direction, reduces stress, and contributes to better mental and physical health.
6. Strong social connections.
In blue zones, social isolation is rare. Family ties are strong, and multigenerational living is common. Grandparents are not sidelined—they’re central to the home and the culture.
People look out for each other. Neighbors check in. Community events bring everyone together. This sense of belonging—of being known—is a huge buffer against stress, depression, and even illness.
In Nicoya, elders don’t fade into the background. They stay connected, involved, and valued. And that makes a measurable difference in their health and happiness.
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What Is the Blue Zone Diet?
Despite the name, the “blue zone diet” isn’t a prescriptive meal plan or trend you’ll find packaged on store shelves. It’s more of a natural outcome of how people eat in the world’s longest-living regions.
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It also isn’t a one-size-fits-all meal plan … but there are clear patterns across the five regions:
Core Principles of the Blue Zone Diet
Here’s what people in blue zones tend to eat (and how they eat it):
Mostly Plants
- Around 90–95% of daily calories come from plant-based sources.
- Beans (especially black beans in Costa Rica), lentils, and chickpeas are central to almost every meal.
- Seasonal vegetables and fruit are eaten daily, often straight from backyard gardens or local markets.
What this looks like in Costa Rica: Black beans at nearly every meal, ripe bananas or papaya picked fresh, avocados sliced over lunch, homemade salsa from tomatoes and cilantro, and seasonal greens from the garden.
Whole Grains & Complex Carbs
- White rice, corn, barley, and oats are dietary staples – but not the ultra-processed versions.
- Sweet potatoes, squash, and other root vegetables are key sources of nutrients and fibre.
What this looks like in Costa Rica: Corn tortillas pressed by hand, white rice cooked fresh daily, roasted sweet potatoes or boiled yucca, ripe plantains fried or grilled with garlic, and tamales wrapped in banana leaves.
Limited Meat … But Not No Meat
- Meat is eaten sparingly, usually 2–4 times per month in small portions (think: deck-of-cards size or less).
- When it is eaten, it’s often pasture-raised and locally sourced.
- Chicken, pork, or fish may be part of special meals or traditional family dishes, not an everyday staple.
What this looks like in Costa Rica: A small portion of chicken cooked with rice and vegetables, pork used to flavour a stew, fish caught that morning and grilled over wood, or homemade chicharrón shared with family.
Healthy Fats
- Olive oil in the Mediterranean blue zones; lard or coconut oil in others – but always in moderation.
- Avocados, nuts, and seeds provide plant-based fats and are common snacks.
What this looks like in Costa Rica: Avocados mashed into guacamole, a drizzle of olive or coconut oil on cooked veggies, roasted peanuts as a snack, and coconut milk added to soups.
Low Dairy Intake
- Dairy isn’t absent, but it’s minimal. Some regions use goat’s milk or make simple cheeses.
- In Nicoya, dairy plays a very small role, if any.
What this looks like in Costa Rica: A slice of queso fresco with breakfast, a splash of milk in morning coffee, or cheese added to a tamale or tortilla.
Almost No Processed Food
- Blue zone residents don’t eat out of boxes.
- No fast food.
- No artificial sweeteners.
- No long lists of ingredients you can’t pronounce.
What this looks like in Costa Rica: Fresh fruits instead of packaged desserts, hand-rolled tortillas instead of bread in a bag, home-cooked stews simmered with garlic and herbs, and beans cooked from scratch (not canned).
It’s less about restriction and more about simplicity, quality, and tradition.
Are Blue Zones a Myth?
It’s a fair question—and one that’s been asked often.
Short answer: No, they’re not a myth.
The original blue zones were identified using demographic data, health records, and interviews with centenarians. These regions have statistically higher numbers of people living past 90 and 100—with good health.
But here’s the nuance: blue zones aren’t magical. They’re models. The idea isn’t that you must live in Sardinia or Nicoya to live longer—it’s that these places offer clues about how lifestyle, environment, and mindset impact longevity.
So yes, blue zones are real. But more importantly, their principles are replicable.
Can Living in a Blue Zone Really Help You Live Longer?
Yes, and it’s not just the air or the sunshine (though that doesn’t hurt). It’s the lifestyle. Blue zones aren’t about hacks or superfoods – they’re about sustainable, intentional living.
If you’re thinking about relocating to Costa Rica’s Nicoya Peninsula, you’re not just moving.
So go ahead … sip the coffee, enjoy the sun, walk to the market, and lean into a lifestyle that helps you live longer, not harder.