Altitude refers to the distance above sea level and is measured in terms of air pressure. As the distance from the sea level increases, air pressure drops. According to National Geographic, areas at a higher altitude have a cooler climate than those closer to sea level.
Residents in high-altitude climates tend to face unique physiological challenges due to decreased air pressure and low oxygen levels. An example of such a location is the ‘Mile High City’ of Denver. Aches and pains due to an elevation of 5,280 ft. may compel people to seek a holistic chiropractor in Denver for relief.
Are you traveling or moving to a location with a high-altitude climate? Then, you need to keep some things in mind for a smooth and safe transition. In this article, we will share four tips to protect yourself against altitude sickness.
Climb Slowly
If you’re climbing up to a location, be careful not to cover the entire altitude in a single day. You don’t want your body to go into a state of oxygen shock. This may aggravate the symptoms of altitude sickness suddenly.
They may manifest in the form of shortness of breath, extreme fatigue, and nausea. Severe forms of such symptoms can lead to life-threatening conditions like brain swelling or fluid buildup in the lungs.
Avoid rapid ascent at all costs and give your body time to adjust. We would recommend going up higher each day and stopping by to rest through the night. Even if you’re flying, have a stopover at a lower elevation for 24 hours and then proceed with your journey.
Eat More Calories and Stay Hydrated
Even if you perform mild activities or just rest, the basal metabolic rate (BMR) of the body increases at a higher altitude. This means your daily caloric expenditure will be higher in comparison to low-altitude climates.
Though most people are trying to control their caloric intake through a low-carb diet, those transitioning to a higher elevation must do the opposite. Carbohydrates should become your preferred fuel, which may be found richly in legumes, sweet potatoes, bananas, oats, and brown rice.
Also, keep yourself adequately hydrated by consuming plenty of fluids (not alcohol). This is crucial because the higher respiration rate rapidly uses up the body’s water. Even thirst cues tend to become less reliable at an elevation, so drink water regularly by setting up reminders.
Get Holistic and Complementary Treatments if Required
Some people may experience more severe symptoms of altitude sickness than others. Keep medication as your last resort but you can opt for holistic and complementary treatments that take a safe approach to recovery.
One example would be the holistic chiropractic care we briefly mentioned earlier. Headaches, joint pain, and swelling of the hands or feet are among the most common aches and pains associated with higher altitudes.
According to Governor’s Park Chiropractic, holistic chiropractic adjustments can relieve nerve pressure, realign the spine, and reduce inflammation. It can even help with unexplained fatigue and sleep issues.
This treatment can be combined with complementary options like nutrition counseling, acupuncture, and massage therapy for better overall health.
Get Proper Sun Protection
Due to thinner air at higher altitudes, exposure to the sun increases as opposed to low-altitude locations. Since natural protection from the sun is less, you must take personal steps to stay safe. Here are some ways to ensure proper sun protection –
- Do not go outside without applying sunscreen. You can even carry one around if you plan on spending the entire day out. The higher the SPF in it, the better.
- As you take care of your skin, do not neglect your lips. Use a lip balm that also has a high SPF in it.
- At higher altitudes, sunglasses become a major investment. Buy a good-quality pair to wear all day long if needed.
- Purchase a sunhat with a wide brim that protects not just your face but also the neck. Besides offering sun protection, it will act as a stylish accessory.
Apart from the tips we have discussed in detail, you also need plenty of sleep. Studies have found that sleep quality can get disturbed at higher elevations, especially during the first few days. You may need to incorporate meditation and relaxation techniques to get your usual sleep.
Drinking and eating right should also help you achieve a proper sleep schedule. Finally, avoid extremely strenuous activities and take medication only when needed. It is difficult to tell exactly how your body will react to high altitude because everyone is different.
The best thing you can do is to reduce your chances of developing altitude sickness and stay prepared in case you feel any symptoms. If you have any medical conditions like troubled breathing, heart disease, or diabetes, consult with a healthcare provider first. There may be additional complications that they will inform you of.
