The Myriad of Health Benefits that Going to the Beach Brings

For many, summer means a more laid back schedule and more opportunity and time to spend outdoors. Days are longer and all that vacation time is being put to good use 😉 - memories are being made. For many, a favorite pastime is going to the beach. Whether you are lucky enough to live near a beach or spend some of your summer vacation there, you may experience an overall sense of health and wellness when you are there and for some time after. This is for good reason!

Here are 3 reasons why the beach is so good for you - especially your gut health:

      1. Vitamin D: 

Spending time at the beach allows you to soak up sunlight, which is the main natural source of Vitamin D. Getting 10-20 min of prudent sunshine, without sunscreen, will help your body make Vitamin D. It's worth noting that sun protection is crucial when spending time at the beach. Applying a non-toxic, mineral based sunscreen, wearing protective clothing, and seeking shade during peak sun hours can help prevent sunburn and long-term skin damage

Here are some ways that it’s connected to gut health.

• Regulation of Intestinal Barrier Function: Vitamin D plays a role in maintaining the integrity of the intestinal barrier, which is crucial for a healthy gut. It helps to strengthen the tight junctions between the cells lining the intestines, preventing the entry of harmful substances, pathogens, and undigested food particles into the bloodstream. This barrier function helps to reduce inflammation and promotes a balanced gut microbiome.
• Modulation of the Immune Response: Vitamin D also influences the immune system, including immune cells within the gut. It can help regulate the immune response in the gut, preventing excessive inflammation and promoting immune tolerance. Adequate vitamin D levels have been associated with a reduced risk of autoimmune diseases and inflammatory bowel diseases (IBD), such as Crohn's disease and ulcerative colitis.
• Gut Microbiome Regulation: Emerging research suggests that vitamin D may play a role in shaping the composition and diversity of the gut microbiome. The gut microbiome refers to the community of microorganisms that reside in the intestines, and it influences various aspects of health. Vitamin D receptors are found in the cells lining the intestines, and vitamin D can influence the growth and activity of certain beneficial gut bacteria, which in turn affects gut health.
• Anti-Inflammatory Effects: Vitamin D has anti-inflammatory properties that can help reduce inflammation in the gut. Chronic inflammation in the gut is associated with various gastrointestinal conditions, including IBD and irritable bowel syndrome (IBS). By modulating the immune response and reducing inflammation, vitamin D may help alleviate gut inflammation and promote overall gut health.

It's important to note that while there is evidence supporting the links between vitamin D and gut health, and that many people are insufficient and overtly deficient, it’s best to work with a knowledgeable practitioner to help guide you on ensuring that your levels are optimized.

       2. Grounding:

The beach is often described as grounding due to several factors that contribute to a sense of connection, stability, and balance. Here's why the beach is commonly associated with grounding:

• Nature and the elements: The beach is a natural setting that provides a direct connection to the elements of earth, water, and air. Being in close proximity to these natural elements can help individuals feel connected to the Earth and its energy, which promotes a sense of grounding.
• Barefoot contact with the sand: Walking barefoot on the sand, also known as "earthing" or "grounding," allows direct physical contact with the Earth. The sand acts as a conductive surface, enabling the transfer of electrons from the Earth to the body. This practice is believed to balance the body's electrical charge and restore a sense of equilibrium.
• Rhythmic sounds of the waves: The rhythmic sound of ocean waves crashing onto the shore has a soothing and repetitive quality. This repetitive sound can induce a meditative state, promoting relaxation and helping to calm the mind. It can create a sense of steadiness and stability, reinforcing the feeling of being grounded.
• Sensory stimulation: The beach engages multiple senses, including sight, sound, touch, and smell. The vast expanse of the ocean, the sight of the horizon, the sensation of sand between the toes, the salty scent in the air—these sensory experiences can help bring individuals into the present moment and foster a sense of grounding and mindfulness.
• Relaxation and stress reduction: The beach environment, with its natural beauty and tranquility, has a calming effect on the nervous system. Being in a peaceful and serene setting away from the hustle and bustle of daily life can help reduce stress, anxiety, and mental clutter. This state of relaxation supports a sense of grounding by creating a feeling of inner stability and balance. Data suggests that blood pressure and heart rate improve significantly when someone allows themselves to experience the beach and all it has to offer.
• Timelessness and perspective: The vastness of the ocean and the infinity of the horizon can evoke a sense of awe and perspective. Standing on the beach and gazing out at the expansive water can remind individuals of the greater forces and rhythms of nature, bringing a sense of humility and grounding in the grand scheme of things. 

While the experience of grounding at the beach may vary from person to person, these elements contribute to the overall sense of stability, connection, and presence that many people associate with being grounded in such a natural setting. Grounding helps our vagus nervous, the part of the enteric nervous system that controls digestion, to switch into a rest, digest, repair state which ultimately allows us to heal. 

      3. Cold water exposure:

The ocean offers the opportunity to expose your body and mind to cold water temperatures - especially at the start of the summer season.

Cold plunges, also known as cold water immersion or cold baths, involve submerging the body in cold water for a short period of time -think taking a dip in the oceans where benefits can be noted after as little as 6-7 min. While cold plunges primarily impact the body's thermoregulatory system and have various effects on the cardiovascular system, they can influence gut health through several mechanisms:

• Modulating inflammation: Cold water exposure has been shown to have anti-inflammatory effects on the body. It can help reduce pro-inflammatory cytokines and markers of inflammation. By reducing systemic inflammation, cold plunges may benefit gut health, as chronic inflammation can negatively impact the gut and contribute to various gastrointestinal issues such as IBS.
• Improving blood circulation: Cold water exposure causes blood vessels to constrict, a process known as vasoconstriction. When the body is rewarmed after the cold exposure, blood vessels dilate, leading to increased blood flow. This improved circulation can enhance nutrient delivery and oxygen supply to the gastrointestinal tract, promoting gut health.
• Enhancing the gut-brain axis: Cold water exposure activates the body's stress response and triggers the release of stress hormones, including norepinephrine. These hormones can have modulatory effects on the gut-brain axis, influencing gut motility, secretions, and overall gut function. A well-functioning gut-brain axis is crucial for maintaining gut health.
• Stimulating the autonomic nervous system: Cold water immersion can activate the sympathetic nervous system, responsible for the body's "fight-or-flight" response, followed by a parasympathetic rebound response, which promotes relaxation. This alternation between sympathetic and parasympathetic activity can have positive effects on gut function, as the parasympathetic system is associated with digestion and nutrient absorption. Many of us cannot toggle between these two responses - we are stuck in either one or the other for much of the time. True health and wellness requires the ability to toggle between the two when necessary.
• Boosting immune function: Cold water exposure has been suggested to have immune-stimulatory effects. By activating the immune system, it may improve the body's ability to fight off infections and maintain a healthy gut microbiome, which plays a crucial role in overall gut health.

While there is  direct research specifically exploring the effects of cold plunges on gut health, these potential mechanisms suggest that they may have benefits. However, individual responses to cold water immersion can vary, and it is important to consider any underlying health conditions and adrenal function before incorporating cold plunges into a wellness routine.

Some more reasons…after all, the beach does offer a myriad of reasons as to why it’s good for you:

• Physical activity: The beach offers a range of physical activities that can provide exercise and contribute to overall fitness. Walking or jogging on the sand engages more muscles than on a flat surface, swimming in the ocean is a great cardiovascular workout, and activities like beach volleyball or frisbee can be enjoyable ways to stay active.
• Skin health benefits: Seawater and saltwater have natural exfoliating properties that can help remove dead skin cells and promote skin renewal. Additionally, the minerals present in seawater, such as magnesium and potassium, can have beneficial effects on the skin.
• Improved air quality: Coastal areas generally have cleaner air due to the proximity to the ocean and the sea breeze, which can have a positive impact on respiratory health. Breathing in fresh sea air can feel invigorating and help clear the lungs.
• Social interaction and bonding: The beach is often a popular gathering spot for people, which can provide opportunities for social interaction and bonding with friends, family, or even strangers. Spending time with loved ones or meeting new people can contribute to happiness and a sense of belonging.

Overall, going to the beach offers a combination of physical, mental, and social benefits, allowing for relaxation, physical activity, and a connection with nature. It's a wonderful way to rejuvenate and enjoy the therapeutic effects of the coastal environment.