Oh, I do like to beat cancer beside the seaside

Six healthy habits to help you reduce your cancer risk beside the sea

By Emma Jobson

Oh, I do like to beat cancer beside the seaside

Six healthy habits to help you reduce your cancer risk beside the sea

By Emma Jobson

You might have heard the phrase ‘sea cure’ – prescribed by Georgian and Victorian doctors in the 18th and 19th centuries to treat all kinds of illnesses, from tuberculosis to leprosy to cancer. The treatment, which emphasised breathing the salty air and taking short dips in the sea, really took off when it was given royal endorsement by King George III, who was a regular visitor to Weymouth in the hope of curing his mysterious illness.  

We know now that a day at the seaside isn’t a miracle cure, but, as long as you’re sun-safe and smart, it can still come with lots of benefits. It’s a chance for quality time with friends and family, as well as an opportunity to exercise, meet new people and have fun. And, surprising as it might sound, the seaside has a lot to teach us about how cancer works and how we can stop it. 

So, whether you’re packing for a trip to the seaside or you’re already beside the sea, join us as we dive into six healthy habits that can help reduce your risk of cancer. Along the way, we'll be looking out for some unexpected inspiration from the past, as well as a few clever tricks from the creatures who call the sea home.

Did you know?

The sea itself has even inspired real cancer treatments.

Cytarabine, a chemotherapy drug used for treating some blood cancers, was actually discovered in a species of sea sponge! And trabectedin, another chemotherapy drug, was derived from a species of sea squirt.

Who knew there was a pharma-sea hidden beneath the waves?

Sun, sea and safety 

It’s hard to resist a trip to the seaside when it’s hot and the sun’s out. But too much ultraviolet (UV) radiation from the sun can damage skin and cause skin cancer – even on colder or more cloudy days. In the UK, the sun can be strong enough to damage skin between mid-March and mid-October, especially between 11am and 3pm. 

The good news is that up to 9 in 10 UK cases of melanoma skin cancer could be prevented by being safe in the sun and avoiding sunbeds. That’s why the most important steps to beating cancer beside the seaside involve protecting your skin. 

Tip 1: Seek shade 

Parasols and umbrellas offer excellent protection from UV rays, shielding you from the sun and helping you cool off. People have been using parasols as sunshades for over 3,000 years, and in the late 16th century they also became intricately designed fashion statements. 

While a parasol might not be everyone’s go-to fashion item of choice today, there are plenty of ways to find shade. You could settle near natural features like sand dunes or cliffs, take cover under trees, or head indoors for a break. For a nod to the past, you could even pack a beach tent inspired by Edwardian seaside shelters, which were brightly coloured canvas structures used for changing, storing belongings and, of course, enjoying a bit of shade. 

Sea urchins are a great example of combining shade and covering up for sun protection. They use their tube feet and spines to hold marine debris such as shells, algae and rocks on their surface – called ‘covering’. Research has even found that they engage in this behaviour more when they’re less shaded by rocks, to maximise their sun protection.

Tip 2: Cover up

Decorator crabs go even further than sea urchins – and they do it with style. They attach things like sponges and algae to their shells, offering a natural barrier to sunlight. They’ve even been known to attach poisonous sea anemones to their shells to ward off predators. Now that’s a killer outfit! 

You don’t need to stick shells to your beach look, but combining clothing that covers your shoulders with a wide-brimmed hat and UV protection sunglasses is an easy win for protecting your skin. 

Consider taking a note from our Victorian ancestors, who often wore bathing suits with long sleeves, high necklines and knee‑length shorts - offering great practical sun protection. While we’re not suggesting a full return to vintage beachwear for everyone, there is something we can learn here. 

The more skin covered, the better the protection from the sun, so think about throwing on a beach cover-up or even an old T-shirt in the water to give your skin a break, especially as the water reflects the sun’s UV rays, meaning they reach you from below as well as above. 

Tip 3: Apply sunscreen regularly 

Together with seeking shade and covering up, sunscreen helps to protect your skin. Sunscreen doesn’t give you 100% protection, which is why it’s so important to use all three steps together.

Pick a sunscreen with at least SPF30 and 4 or 5 stars and reapply it regularly throughout the day, even for products that claim to be once-a-day.  

Fortunately for some marine life, they can produce their very own built-in sunscreen! Zebrafish produce something called ‘gadusol’, which absorbs UV radiation. It is produced by the mother and deposited onto developing eggs, giving them a sun-shielded start to life beneath the waves. Oh, to be born already wearing sunscreen! Us humans need to reapply ours after each dip in the water. 

For the past 14 years, Cancer Research UK has partnered with NIVEA SUN to encourage people to enjoy the sun safely by combining the three simple steps: seek shade, cover up and apply sunscreen regularly. 

Tip 4: Know your skin  

Getting sunburnt can increase your risk of skin cancer. Anyone can get sunburnt, but some people are more at risk than others. This includes people with a lighter skin tone, light-coloured hair or eyes, and lots of moles or freckles. And remember, sunburn can look different on different skin tones.  

And it’s not just humans who get sunburnt! Some recent studies have found that lighter-skinned blue whales appear to suffer more damage from the sun's rays than other darker-skinned types of whales. 

You know best how your skin reacts to the sun, so make sure to check the UV index before you go outside (this tells you how strong the sun’s rays are). If it’s 3 or higher, think about protecting your skin.

The sun is strongest when the sun is highest in the sky, between 11am and 3pm in the UK, so why not try the backwards beach day trend? If you arrive at the seaside later in the day, you’ll avoid the crowds and the highest levels of UV. And you’ll fit in with more of the locals, too: many seaside creatures already follow a kind of backwards beach day – staying sheltered or inactive when the sun is strongest. 

Tip 3: Apply sunscreen regularly 

Together with seeking shade and covering up, sunscreen helps to protect your skin. Sunscreen doesn’t give you 100% protection, which is why it’s so important to use all three steps together.

Pick a sunscreen with at least SPF30 and 4 or 5 stars and reapply it regularly throughout the day, even for products that claim to be once-a-day.  

Fortunately for some marine life, they can produce their very own built-in sunscreen! Zebrafish produce something called ‘gadusol’, which absorbs UV radiation. It is produced by the mother and deposited onto developing eggs, giving them a sun-shielded start to life beneath the waves. Oh, to be born already wearing sunscreen! Us humans need to reapply ours after each dip in the water. 

For the past 14 years, Cancer Research UK has partnered with NIVEA SUN to encourage people to enjoy the sun safely by combining the three simple steps: seek shade, cover up and apply sunscreen regularly. 

Tip 4: Know your skin  

Getting sunburnt can increase your risk of skin cancer. Anyone can get sunburnt, but some people are more at risk than others. This includes people with a lighter skin tone, light-coloured hair or eyes, and lots of moles or freckles. And remember, sunburn can look different on different skin tones.  

And it’s not just humans who get sunburnt! Some recent studies have found that lighter-skinned blue whales appear to suffer more damage from the sun's rays than other darker-skinned types of whales. 

You know best how your skin reacts to the sun, so make sure to check the UV index before you go outside (this tells you how strong the sun’s rays are). If it’s 3 or higher, think about protecting your skin.

The sun is strongest when the sun is highest in the sky, between 11am and 3pm in the UK, so why not try the backwards beach day trend? If you arrive at the seaside later in the day, you’ll avoid the crowds and the highest levels of UV. And you’ll fit in with more of the locals, too: many seaside creatures already follow a kind of backwards beach day – staying sheltered or inactive when the sun is strongest. 

Diving in: the sea and cancer research

As well as pioneering some stylish sun safety techniques, sea urchins also helped some of our researchers make a crucial breakthrough in understanding cancer.

In the 1980s, scientist Sir Tim Hunt discovered a protein in sea urchin eggs that increased and decreased as their cells grew and divided. He named it ‘cyclin’, and as his team kept studying it, they realised that it’s fundamental to how all cells replicate, including cancer cells. This work earned the team the 2001 Nobel Prize in Physiology.

Whales don't use sunscreen, but they have other tricks to keep themselves safe.

Bowhead whales live for over 200 years and have around a thousand times more cells than humans. That should mean more chances for those cells to go wrong and cause cancer, but that's not what happens. Bowhead whales very rarely get cancer at all.

Scientists like Alex Cagan are working to understand the evolutionary solutions that protect these giants, which could lead to new ways of protecting people from cancer, too. 

Tip 5: Pack a healthy picnic  

Sea, sand and sun safety are a sure way to build up an appetite. A healthy, balanced diet can help you keep a healthy weight, which lowers the risk of 13 types of cancer.  

Planning is the key to a good picnic, so pack nutritious, hydrating foods such as fresh fruits and vegetables. You can make healthy changes such as swapping processed red meat, which is linked to an increased risk of cancer, for healthy protein sources like chicken sandwiches on wholemeal bread or bean-filled salads. Focus on foods that will help you feel fuller for longer and fuel your swimming, sandcastle assembling and strolling. 

It’s best not to overcomplicate things, though, or you might end up having to copy a sea otter – one of the only types of animal that uses tools. They have impressive ways of opening their favourite shellfish, but you'll get some strange looks if you start using rocks as plates and cutlery!

Tip 6: Get your body moving

Sea bathing became increasingly popular in the 1900s, as it evolved into more of a leisure activity. But it looked very different to today – many people still used the sea cure’s bathing machines: small wooden huts on wheels that were rolled into the sea so they could enter the water in private.

Today, we know that the bathing machines missed a trick. Physical activity has real health benefits, such as helping maintain a healthy weight and lowering the risk of cancer, and swimming at the seaside can be a great, low-impact way to get moving. We’re not talking about 100-mile days like killer whales. Anything that gets you a bit warmer, slightly out of breath, and your heart beating faster counts. Just make sure to reapply that sunscreen after being in the sea. 

When the sun is less strong, taking a seaside stroll is a great form of low-impact exercise. Some research has shown that exercising on sand uses more energy than exercising on firm surfaces, and it can also help reduce strain on our joints. Why not go hunting for those sea urchins or crabs to take some sun-safety or style inspiration from? Or pack a frisbee or a football and have a game on the sand. 

Tip 5: Pack a healthy picnic  

Sea, sand and sun safety are a sure way to build up an appetite. A healthy, balanced diet can help you keep a healthy weight, which lowers the risk of 13 types of cancer.  

Planning is the key to a good picnic, so pack nutritious, hydrating foods such as fresh fruits and vegetables. You can make healthy changes such as swapping processed red meat, which is linked to an increased risk of cancer, for healthy protein sources like chicken sandwiches on wholemeal bread or bean-filled salads. Focus on foods that will help you feel fuller for longer and fuel your swimming, sandcastle assembling and strolling. 

It’s best not to overcomplicate things, though, or you might end up having to copy a sea otter – one of the only types of animal that uses tools. They have impressive ways of opening their favourite shellfish, but you'll get some strange looks if you start using rocks as plates and cutlery!

Tip 6: Get your body moving

Sea bathing became increasingly popular in the 1900s, as it evolved into more of a leisure activity. But it looked very different to today – many people still used the sea cure’s bathing machines: small wooden huts on wheels that were rolled into the sea so they could enter the water in private.

Today, we know that the bathing machines missed a trick. Physical activity has real health benefits, such as helping maintain a healthy weight and lowering the risk of cancer, and swimming at the seaside can be a great, low-impact way to get moving. We’re not talking about 100-mile days like killer whales. Anything that gets you a bit warmer, slightly out of breath, and your heart beating faster counts. Just make sure to reapply that sunscreen after being in the sea. 

When the sun is less strong, taking a seaside stroll is a great form of low-impact exercise. Some research has shown that exercising on sand uses more energy than exercising on firm surfaces, and it can also help reduce strain on our joints. Why not go hunting for those sea urchins or crabs to take some sun-safety or style inspiration from? Or pack a frisbee or a football and have a game on the sand. 

A trip to the beach is a fun way to spend time with friends and family, and with small, thoughtful choices, it can also support our health. Seeking shade, covering up, applying sunscreen, staying active and packing nutritious food can help you reduce your cancer risk while enjoying everything the seaside has to offer. 

So, next time you’re at the seaside, tip your sunhat to our long-sleeved ancestors, and to all those sea creatures who have so much to teach us. And keep an eye out, as well as people in their swimwear and cover-ups, you might also spot some scientists in lab coats combing the beach for their next breakthrough. 

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