Surf, Sun, and Self-Care: A Nurse Coach's Guide to the Healing Powers of the Seaside

What is it about the beach that many of us yearn to be there? Is it the enchantment of nature, the sound of the waves, the vastness of the sea or perhaps the brief escape from both the office and the digital world that makes it feel magical?

Maybe it’s the many memories of summer family trips to the favorite beach spot, the old station wagon filled with inflatables, the picnic basket packed with your favorite seaside snacks along with the nostalgic beach blanket, or better yet, is it the familiar scent of sunscreen bringing back the fond memories?

More importantly, why do we inherently feel better after spending time at the beach?  Perhaps it's because the sun, surf and sand not only offer the perfect escape from the daily grind of the office but also provide numerous mental and physical health benefits particularly for those in high-stress jobs.

So, if you're feeling the lure, grab the beach bag, pack the cooler, wrangle the kids into the car, and head to the ocean... after all it's good for your health, right?

Whether you’re planning a day trip to a local beach or a week-long vacation, here are some compelling reasons to head to the ocean this summer and make the most of its rejuvenating powers.

Health Benefits of Being Seaside:

Mental Health Benefits:

1. Stress Reduction: The beach inherently offers a tranquil environment that can help alleviate stress and promote relaxation. Studies have shown that spending time near the ocean can lower cortisol levels, the stress hormone that is responsible for wreaking havoc in our bodies. The calming sound of waves crashing against the shore, the gentle sea breeze, along with the expansive view of the ocean all contribute to reducing stress levels. So, sit back, soak it all in, and feel your stressors melting away.

2. Improved Mental Health: Spending time at the beach can greatly enhance our mental health. The unique outdoor environment stimulates the release of endorphins, the body's natural feel-good chemicals, which can improve mood, reduce symptoms of depression and anxiety, and increase overall happiness. Listening to the soothing sound of the waves and being present in such a vast space helps provide clarity, boost creativity, and enhance problem-solving skills.

Want to boost your mental health even more while seaside? Practice mindfulness, being fully present in the moment. The beach is an ideal setting for this simple form of meditation. Even a few minutes of mindfulness will boost your attention and enhance clarity in decision-making.

3. Social Connection: Beaches are an ideal social hub for families and friends to gather and spend quality time together. Enjoying the day oceanside with loved ones can strengthen bonds, create lasting memories, and enhance our overall sense of community and belonging. Who doesn't love a day at the beach disconnecting from the digital world while reconnecting to those you love?

Physical Health Benefits

1. Physical Exercise: A natural gym awaits you at the beach. Walking or jogging on the sand offers a more intense workout compared to solid ground, as the uneven surface engages more muscle groups. Exercising on dry sand intensifies the workout even further because of the increased resistance the sand offers. Swimming in the ocean is an excellent full-body workout that improves cardiovascular health, builds muscle strength, and enhances flexibility. Even simple activities like playing beach volleyball or building sandcastles with the kids can keep you active and fit. Feeling a bit more adventurous? How about some kayaking, paddleboarding, or kite surfing to further step up the workout.

2. Improved Quality of Sleep: The stress reduction naturally provided by the beach environment promotes a more restful sleep.  If you're fortunate enough to have a sleeping accommodation seaside, you'll have the added benefit from the soothing white noise of the waves lulling you to sleep. Additionally, the physical exertion from beach activities can tire the body in a healthy way, making it easier to fall asleep and stay asleep through the night.

3. Boost of Vitamin D: One of the most significant health benefits of spending time at the beach is the abundant exposure to sunlight, which is a natural source of Vitamin D. This essential vitamin plays a crucial role in bone health, immune system function, and mood regulation thus improving your overall health and well-being. So go ahead, soak up some vitamin D, just remember to apply sunscreen as well to prevent sun burn.

4. Respiratory Benefits: If you suffer from breathing issues like asthma or allergies, the ocean air is laden with salt particles that have natural anti-inflammatory properties that help to clear airways and ease symptoms. Additionally, inhalation of the negative ions produced by the ocean waves can improve overall lung function. Embrace that sea air!

4. Skin Benefits: The saltwater on our skin, rich in minerals like magnesium, potassium, and iodine, helps to reduce inflammation, improve hydration and is effective in healing minor cuts, abrasions and rashes like eczema, psoriasis and poison ivy. Additionally, sand acts as a natural exfoliant on our feet thus leaving our skin feeling smooth. Take that barefoot walk, your feet will thank you.

5. Feelings of Rejuvenation: We become "grounded" when we spend time by the ocean. The positive electrons inherently built up in our bodies, known as free radicals, are balanced out by contact with the ocean air, salt water, and sand which are full of negative charges making us feel at peace. Go ahead, take that long barefoot stroll along the shore... you'll return feeling amazing!

Tips for a healthy beach day

• Sunscreen: Protect your skin by applying a broad-spectrum sunscreen with an SPF of 30 or higher. Reapply every two hours, or more frequently if swimming or sweating.

• Hydration: Bring plenty of water to stay hydrated, especially on very hot days.

• Cooler safety: Pack that cooler with plenty of ice or chilled ice packs to keep your foods appropriately cold for the length of time you plan to be staying. Take no chances on ingesting foods that may have warmed throughout the day.

• Plan for shade: Take breaks in the shade to avoid overexposure to the sun. Use sun umbrellas, hats, and sunglasses for additional protection.

• Water safety: Be mindful of ocean currents and swim in designated areas with lifeguards on duty. Remember to pack any necessary life vests for those less experienced in the water.

• Pets: Remember to bring plenty of cool water for your furry friends as well.

Conclusion

The beach is the perfect natural sanctuary that offers numerous health benefits. This summer, take advantage of the healing properties of the ocean, sand, and sun. Pack your bags, grab your sunscreen and cooler and head to the beach! Whether you’re looking to improve your physical health, boost your mental well-being, or simply relax and unwind, the beach is the perfect place to visit.