Nicoya, Costa Rica: Plan de Vida and the Three Sisters

Plan de vida

Nicoyans speak of a 'plan de vida', a reason to live. For many elders it is looking after family or the land, and it tends to last as long as they do.

Corn, beans and squash

Traditional meals combine corn tortillas, black beans and squash, often called the three sisters. Together they provide complete protein and plenty of fibre.

Water, sun and light work

Local water is rich in calcium, which may support bone health, and abundant sunshine supports vitamin D. Elders keep up physical chores such as tending crops and chopping wood.

Strong family bonds

Older people often live with children and grandchildren, and are consulted rather than sidelined.

Take it home

Name your own plan de vida, cook beans or lentils with a whole grain, and spend time outside in daylight.

Working into old age

Many Nicoyan elders continue to work in their fields, tend animals and look after households into their eighties and nineties, at a pace they set themselves. This keeps muscles active, gives structure to days and a sense of being useful. The lesson is not that older people should work hard, but that meaningful activity should not stop abruptly with age.

Consider how to stay involved in work or tasks that matter to you.

Faith, community and rest

Nicoyan life includes community events, religious festivals and visits between neighbours and relatives. Siestas are normal in the afternoon heat. Time with family is protected. These habits reduce stress and build belonging. Sunlight and outdoor life add to wellbeing.

A midday pause and weekly gatherings are easy to adopt.

Lessons for ageing in the tropics

Warm climates bring special considerations: heat, humidity and sun. Nicoyans work early in the day, rest in the afternoon, drink plenty of fluids and eat fresh, light foods. Seek shade, wear light clothing and avoid exertion in the hottest hours. Take advantage of sunshine for vitamin D, with sensible limits on exposure.

Nicoya's tradition of strong family ties, simple fresh food and rest shows how people can thrive in warm climates.

If you live in a hot region, plan your routines around the cooler parts of the day and keep homes ventilated.

Why Nicoya matters for the rest of us

Nicoya shows that long, healthy lives are possible without wealth, advanced medicine or expensive diets. A community that eats simple food, stays active, keeps family close and finds purpose can achieve remarkable health. It is a hopeful message for people everywhere, including those with limited means.

Start where you are, with what you have, and build the habits one step at a time.

What demographers found in Nicoya

Studies using census and civil-registry data found that in the Nicoya region of Costa Rica, men in particular have a higher probability of surviving to 90 than in Japan or the United States. The pattern held after careful checks of ages and was found across many districts. Poverty and limited medical access make the finding more striking: low-income people were doing something right.

The authors noted that the low middle-age mortality and the high chance of reaching 90 point to a lifestyle that prevents chronic disease long before old age.

Food, water and sunlight

Staple foods are corn tortillas, black beans, rice and squash, plus tropical fruits such as papaya and mango, and small amounts of eggs, pork or chicken. The corn is traditionally treated with lime, which unlocks nutrients. Groundwater in the region is rich in calcium and magnesium, which may support bone and heart health. Sunlight supports vitamin D.

At home, combine whole grains and legumes, add colourful fruit and spend time outside in daylight.

Plan de vida and family

Nicoyans speak of a plan de vida, a reason for living. Many older people feel valued as grandparents, farmers or neighbours, with duties that continue to their final years. Multigenerational households are common, so older adults are rarely alone. Many remain physically active through farm work, walking and housework.

Ask yourself: what is my plan de vida at this stage of life? Write it down and share it with someone close.

Corn, beans and squash: why the combination works

Corn provides carbohydrates; beans supply protein, fibre and lysine, an amino acid that corn lacks; squash adds vitamins and minerals. Together they offer complete protein and steady energy. Treating corn with lime (nixtamalisation) frees niacin and makes calcium more available. Eating this way for centuries kept people nourished with plants alone.

Bringing a plan de vida into daily life

Write a short statement of what matters to you: perhaps family, faith, service or craft. Choose one action each week that honours it. Share it with a friend or relative who will ask how it is going. If you are retired or have lost a role, this exercise can restore direction and energy.