In 2004, Dan Buettner from National Geographic identified five Blue Zones, which are regions across the world where residents live longer.
Nicoya is one of these Blue Zones with a high number of centenarians (people who live past 100). This is largely in part due to its unique diet, rich social interactions and active lifestyle, but is also said to be because of the “plan de vida” — or “life plan” — concept. This is similar to the “ikigai” — or “reason for being” — that contributes to the longevity of Okinawans in the famous Japanese Blue Zone.
What exactly are the daily habits of Nicoyans that help them live longer though? And is there anything we can adopt to improve our own health and life expectancy?
Let’s investigate together.
Where Is Nicoya?
Nicoya is Costa Rica’s largest peninsula. The Pacific Ocean lies to the west and south, the Cordillera de Guanacaste is northeast, and the Gulf of Nicoya is southeast.
As Nicoya neighbours these three oceans, it’s known for its beautiful beaches and being one of the country’s biggest tourist hotspots.
What Is the Average Lifespan in Nicoya?
The life expectancy in Nicoya is 85 years, which is one of the highest in the world even though it’s one of the lowest-income areas in Costa Rica.
There were also more than 40 centenarians living in the area as of 2020. This made the proportion of centenarians around three and a half times more than the global average.
What Do They Eat in Nicoya?
Like residents of other Blue Zones, the people of Nicoya eat a plant-based diet rich in whole foods that have been locally grown. In fact, they grow and harvest most of the produce themselves.
Although traditional Latin American cuisine consists of a diverse range of flavours, the ingredients in Nicoyan cuisine remain the same. Beans, corn and squash are called “the three sisters” in the Mesoamerican diet, providing protein at a low cost and without the cholesterol and saturated fat of red meat. Nicoyans generally eat very little meat.
Other popular foods in the Nicoyan diet include:
- Whole grains (26%)
- Dairy (24%)
- Vegetables (14%)
- Fruits (9%)
- Legumes (7%)
- Meat, fish and poultry (5%)
- Eggs (2%)
- Added fats (2%)
Additionally, Nicoya is blessed with naturally calcium-rich water. According to ABC News, drinking or cooking with five litres of Nicoya water a day is enough to reach the daily recommended calcium intake of one gram. Higher calcium levels are supposedly linked to lower rates of heart disease and stronger bones amongst Nicoyans.
What Does a Regular Day Look Like in Nicoya?
Dan Buettner studied centenarians in Nicoya to come up with the following list of the daily habits that he believes improve longevity.
Light Meals
Nicoyans focus on low-calorie meals and small portions throughout the day. They may have a heartier breakfast to set them up for the day consisting of Gallo pinto (rice and beans), homemade corn tortillas and coffee.
Natural Movement
Physical activity is woven into the average day of a Nicoyan. They don’t intentionally exercise; rather, play with children, farm, garden or do chores by hand.
Residents of Nicoya are also known for taking long walks. Some love to horse ride, with many Nicoyan men meeting in the morning by riding their horses through the mountains.
Plenty of Rest
Like residents of other Blue Zones, Nicoyans prioritise slow living. Rest is the priority over work, which is shown to reduce stress. Chronic stress can lead to inflammation and glucose spikes; ultimately increasing the risk of heart disease, high blood pressure and diabetes, amongst other conditions.
Family Focus
Many centenarians in Nicoya live with family and take great pride and joy in teaching the younger generations their wisdom and experience. Passing on the Nicoyan way of life often gives them a heightened sense of purpose and motivation as they age.
Plan de Vida
The “plan de vida” concept is a positive outlook on life. It involves having simple daily goals that may be as pure as going for a walk to visit family, taking care of crops or going to a bar to have a drink with friends.
Instead of looking ahead to the future and trying to reach a certain age, plan de vida is about finding ways to enjoy tomorrow.
By embracing the Nicoyan lifestyle, we can find inspiration in their balanced approach to life. Their plant-based diet, natural physical activities, emphasis on rest, and strong family connections offer valuable lessons. The "plan de vida" concept, focusing on simple daily goals and a positive outlook, reminds us to cherish each day and find joy in the little things. Incorporating these practices into our own lives can help us improve our health and longevity, bringing a sense of peace and fulfillment amidst our busy, fast-paced routines. Let's take a page from the Nicoyans and strive for a life well-lived, with purpose and happiness at its core.
