Boost your Brain on the Beach

So many choices, so little time. Where to vacay? A vibrant city? A soul-elevating park? Well, if you want to improve brain health, consider a beach getaway. Yes, you heard that right! Scientific evidence suggests that time at the beach benefits your cerebral function and mental health.

Way back in 2012 British scientists clued us in to the happy news. They evaluated 48 million United Kingdom citizens and discovered: People living closer to the coast (within 5 km) report better general health and lower rates of mental health issues compared to those living further inland. And it’s no surprise. There’s a lot to boost brain function at the beach: Sun, sights, sounds, even the very air you breathe.

Let’s start with that last factor: the air. In 2018, Singaporean scientists reported on the effects of negative air ions (NAIs) on human health. NAIs are naturally occurring charged particles in the atmosphere, often found in higher concentrations near the coast. The researchers discovered that NAIs may have beneficial effects on depression and anxiety. How? Well, NAIs' may influence mental health and stress reduction via altering cerebral serotonin levels and reducing oxidative stress.

Let’s dig a little deeper. The sine qua non of a beautiful beach day is the shining sun. And I’m sure you’ve heard, soaking up some rays is a fine (and drug free) way to generate some Vitamin D.

Vitamin D receptors are present in the brain, implying its involvement in neurological health. Low vitamin D levels are associated with increased risk of multiple sclerosis (MS), Parkinson’s disease (PD), Alzheimer’s disease (AD), amyotrophic lateral sclerosis (ALS) and other neurological conditions. Vitamin D modulates neuroinflammation, oxidative stress, and neuronal calcium regulation, potentially protecting against neurodegeneration.

Specifically, low vitamin D is a risk factor for MS. Supplementation may reduce relapse rates and disease activity. Also, Vitamin D deficiency is common in PD patients and may contribute to motor and cognitive decline. What’s more, low vitamin D levels are linked to cognitive impairment and AD risk. Last but not least, evidence suggests vitamin D deficiency may worsen ALS progression.

As anyone who has ever plopped down a beach chair in the sand knows: Get one of those coveted spots with a view of the water, or else! It turns out that an eyeful of azure is a boon to your brain, too. First of all, there’s something called the Blue Space effect. Exposure to blue spaces (like oceans) enhances mood and reduces anxiety. In many people, the visual and sensory experience of water triggers a meditative state.

There’s much more to the visual effect of the blue ocean than that, though. If you’re feeling nervous, stressed out or scatterbrained, a blue visual saturation may be just what the doctor ordered. Scientists have determined that the color blue fires up the salience network (SN) of the brain. The SN links the front part of the insular cortex (part of the brain responsible for sensory processing, self-awareness, and emotional guidance of social behavior) to the front part of the cingulate cortex (part of the brain involved in motivation, error detection, reward prediction, and pain perception)

The SN has been related to the detection and integration of emotional and sensory stimuli. In plain English, the SN makes sure the emotionally charged sights, sounds, smells and tastes that come into your life are properly assessed and well integrated in your thought processes. Otherwise, they could drive you bonkers. The SN also provides for enhanced attention to the environment during periods of threat or opportunity. Additionally, the SN may super-charge your memory, reduce anxiety and stress and deliver a high octane productivity boost.

Personally, my favorite part of a day at the beach may be the soothing sounds. Guess what, those particular eardrum ticklers are also cerebral fertilizers. In 2024, German scientists discovered that natural soundscapes bolster brain functional connectivity and improve mental health.

In the study, volunteers were exposed to natural (e.g., birdsong, water sounds) and urban (e.g., traffic, construction noise) soundscapes while undergoing functional Magnetic Resonance Imaging (fMRI) scans to assess brain functional connectivity and blood-oxygen-level-dependent (BOLD) images to gauge neuronal activity. Behavioral outcomes were also evaluated. Natural soundscapes increased connectivity in brain networks associated with attention, emotion regulation, and the default mode network (DMN), promoting relaxation and cognitive restoration. What’s more, natural soundscapes were linked to higher BOLD signals, suggesting increased brain flexibility and adaptability. Exposure to natural sounds improved mood, reduced stress, and enhanced cognitive performance compared to urban sounds, which were associated with increased anxiety and reduced cognitive efficiency.

Your brain can plainly see, the beach is where it's at. If you’d like to learn more about the brain networks described above, check out https://brain2mind.substack.com/p/a-hike-filled-with-color-and-sound