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5 FOR 5: 5 Benefits of taking a Winter Swim and 5 places to take the plunge in West Cork.

It may be cold outside but that’s no excuse to stay indoors. There are plenty of health benefits to go for a winter walk or swim for that matter. And where else is as majestic to go for a Winter walk or dip? None other than West Cork.

The benefits of swimming in Winter are extensive? Believe it or not, Swimming in the Winter:

Boosts your immune system: For your body, a sudden and drastic change in temperature constitutes an attack – a good one however. Swimming in cold water for one hour, three times a week can have profound increases in white blood cell counts. This was attributed to the cold water being a mild stressor which activates the immune system and rouses it for action.
For an all-natural high: Winter swimmers often experience a feeling of wellbeing that’s so encompassing that it becomes quite addictive. The cause? Endorphins. Cold also stimulates your parasympathetic system, which is responsible for rest and repair, and this can trigger the release of dopamine and serotonin. These neurotransmitters are a vital part of keeping us happy.
Burns calories: We all know that swimming is great exercise but there are some extra benefits from doing it in cold, cold, cold winter waters that you just won’t get during the summer months. Swimming in cold water will make your body work twice as hard to keep you warm and burn more calories in the process.
Gets your blood pumping: Being hot brings blood to surface. Being cold sends it to your organs. Both extremes work your heart like a pump. The increased blood flow is extremely good for you as it helps flush your circulation for starters, pushing blood through all your capillaries, veins and arteries. Evidence also demonstrates that your body adapts to the cold with repeated exposure and this may improve your circulation, particularly to your extremities – no bad thing in the winter months.
Improves your libido: immersing yourself in cold water enhances the production of testosterone and oestrogen in men and women respectively. In addition to enhancing libido in both sexes, these hormones also play an important role in fertility.

So if we haven’t convinced you to take a dip this Winter, the beaches of West Cork are still an excellent opportunity to take a walk, go sight-seeing, take some photography or just bask in the stunning scenery our locality has to offer:

Inchydoney Beach: This vast, sandy beach, on Inchydoney Island, a short drive from Clonakilty, is one of the most beautiful to be found along this stretch of the coastline. The pale, unspoiled sand is backed by dunes and gentle rolling countryside. This dog friendly beach has two separate sections, divided by the rocky Virgin Mary Headland. The swell here can be excellent and there are good opportunities for surfing also
Warren Strand is a small sandy rural beach backed by dunes and situated at the mouth of the Roscarbery River. At the southern end of the beach is a harbour wall which protects the entrance to the rivermouth. The area around the beach has been designated as a Natural Heritage Area and wildlife abounds.
Owenahincha is an extensive sandy beach which for much of its length is backed by dunes. This area is a popular holiday destination with lots of camping and caravan sites in the vicinity – some of which are open all year round. Owenahincha Beach is a good surf spot and there is a surf school nearby. It is also frequented by kite surfers.
The tiny village of Tragumna is found about 5km from Skibereen, along the County Cork coastline. The small, attractive beach here is mainly sandy, flanked by rocks and cliffs which offer some shelter from the prevailing winds . A small island can be seen about 100 metres from the shoreline.
Barleycove Beach, West Cork is a large sandy beach backed by sand dunes. The sand dunes were thrown up in the tidal wave that swept Europe after the earthquake in Lisbon in 1755. Today they have been partially eroded but they are protected like much of the coast round this area as European designated Special Areas of Conservation. The road goes to the east of the beach across a causeway bisecting Lissagriffin Lakes and at the T-junction you turn left to stunning Mizen Head.

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The Wellbeing Network, West Cork
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National Learning Network Bantry t: 027 51027 e: wellbeingnetwork@nln.ie
Kevin O'Shanahan t: 086 7872481 e: kevin.oshanahan@hse.ie

Most agree that giving to others is a good idea however giving to others has a knock on effect on ourselves by improving the givers mental wellbeing.

Most agree that giving to others is a good idea however giving to others has a knock on effect on ourselves by improving the givers mental wellbeing. From small acts of kindness to volunteering, giving can give you a sense of purpose, community and connectedness. Sometimes we think of our wellbeing in terms of what we have; our income, car, home or job. Evidence shows that what we do and the way we think has the biggest impact on mental wellbeing. Positive mental wellbeing means feeling good about yourself and the world around you and being able to get on with your life. Helping and supporting others and working with others towards a shared goal is good for our mental wellbeing. A 2003 study in 373 older adults found that some aspect of wellbeing were higher in those who did volunteer projects compared with those who did not. Scientists have shown that giving to others can stimulate the reward areas in the brain helping to create positive feelings. Helping others also gives a sense of purpose and feelings of self-worth.

Evidence show that good relationships with family, friends, colleagues and the wider community are important for mental wellbeing.

Many of us would like to spend more time with the people who are most important to us but sometimes life just gets in the way of that. We must make time to connect with the people that matter to us. By nurturing these relationships we feel happier and more secure, giving a better sense of purpose. A 2002 study of 222 students in the US found that the happiest amongst the group had stronger social relationships than those who were less happy. Some tips to stay connected:

Make time each day to connect with your family, friends and colleagues. This could include ‘family time’ that is a fixed time to connect each day.
Arrange a day out with friends you may not have connected with recently. Most people connect on social media sites like Facebook but a face to face contact spending your time with your friends is so much more meaningful and beneficial than a “like” or “comment” on Facebook.
Reduce your screen time when you are in company. Put the phone away, close your laptop, turn off the TV and have a chat.
Try connecting with someone new today. Talk to the person beside you on the train or in the shop. This conversation may mean even more to the person you connect with than you realise.
Leave your desk for your lunch and sit with a colleague catching up on non-work matters.
It can be as simple as a smile at a passer-by.

Learning new skills is both useful and it can also positively affect our mental wellbeing. Learning means different things to everyone. To some it will be a new qualification and to others it will be learning a new recipe in the kitchen.

Learning new skills is both useful and it can also positively affect our mental wellbeing. Learning means different things to everyone. To some it will be a new qualification and to others it will be learning a new recipe in the kitchen. Evidence shows that continuing to learn throughout life can help improve and maintain our mental wellbeing. Mental Wellbeing means feeling good about yourself and the world around you and being able to get on with your life the way you choose. In 2004 a study interviewed 145 adults about learning throughout life and various aspects of their health and wellbeing. It found that people who involved themselves in more learning reported feeling higher self-esteem, a greater ability to cope with stress, and more feelings of self-confidence, hope and purpose. Setting goals and working towards them plays an important part in the way learning influences wellbeing. Many forms of learning involve contact with others which connects us to our communities and peers.

It is easy to rush through daily life without stopping to notice much. Paying attention to the present moment – to our own thoughts, feelings and to the world around you can improve your mental wellbeing.

Taking Notice is also called Mindfulness. It is easy to incorporate mindfulness into your life and can be a very powerful tool if learnt and practiced daily. Mental wellbeing means being feeling good about life and yourself and having the ability to get on with life in the way you want. Many think about wellbeing in terms of what you have; your income, car, house or job. Evidence shows that what we do and the way we think have the biggest impact on wellbeing. To Take Notice is to notice the sights, smells, sounds and tastes you experience as well as your thoughts and feelings that occur from one moment to the next. It’s easy to lose touch with the way our bodies are feeling and to end up living in our heads. An important part of Taking Notice is to reconnect with our bodies and the sensations they are experiencing. It can be something as simple as the feel of your knife and fork in your hands. Most of us have issues we find hard to let go of and mindfulness can help us deal with them more productively. Awareness of this kind also helps us notice signs of stress or anxiety earlier and helps us deal with them better.

Being active is great for your physical and mental wellbeing. Evidence proves there is a link between being active physically and good mental wellbeing.

Mental wellbeing means feeling good about yourself, about the world around you and having the ability to get on with life in the way you want.
Being active doesn’t mean you need to train for a marathon. You need to find physical activity that you enjoy and can fit into your daily/ weekly routine. This may be a daily walk to the shops instead of taking the car, a weekly gardening session, some yoga, swimming or a weekend walk.
Scientists confirm physical activity can help maintain wellbeing and good mental health in a number of ways:
Physical activity helps with mild depression. Evidence shows it can protect people against the onset of depression and anxiety.
Physical activity causes a chemical change in the brain which can help change our mood.
Physical activity brings about a sense of greater self-esteem, self-control and the ability to rise to a challenge – all of which help improve wellbeing.