Diet Tips for a High Altitude Environment
About one in three people are adversely affected by changes in altitude, and are in danger of suffering some form of mountain sickness. And though it is usually not dangerous, it can be and may even be fatal if you fail to recognize the signs and take appropriate action.
The first thing you should know is the symptoms. Mountain sickness usually includes headache, nausea and lethargy. It’s not unlike having a nasty hangover from alcohol. Because the air pressure is less, your body is having difficulty gaining the amount of oxygen it needs to function properly and must become accustom to the decreased amount available.
In addition, because the air is usually drier at the elevated heights, you become dehydrated much more easily and there are some heights at which your body will have a reduced amount of nutrient absorption.
There are more severe symptoms such as loss of coordination, breathlessness and mental confusion which are beyond the scope of this post, and should you find you are suffering from any of these you should get to a lower elevation and get immediate medical attention. But we are going to assume we’re all talking about simple Mountain Sickness.
If you are one of the ‘lucky third’ who finds acclimatizing less than a snap, here are a few things you should do to help decrease the time it takes for you to be your old lovable self:
- Load up on carbohydrate foods before you leave, and continue to priorities them when you're at higher altitude.
- Drier air means you're at more risk of dehydration at high altitude. Drink more water!
- Your body will need more calories than normal. Remember, it has to work harder to extract the oxygen you need. Add on extra carbohydrate foods and snacks.
- Eat smaller, more frequent meals which allows for more constant fuel for your body, while not increasing your digestive burdens on the body.
- Proteins are more difficult for your body to digest. Eat more starchy and sweet foods. While you are acclimating is not the time for low-carb dieting.
- Vitamin E (tocotrienol), branch-chain amino acid supplements and digestion enzymes at each meal may be helpful.
- Eat less salt. Salt will make you retain fluid and make your body work harder to stay oxygenated and hydrated.
- Don't drink alcohol. Alcohol dehydrates the body and being your body is having difficulty in this area to begin with, try to avoid making things worse.
- Until your body becomes acclimatized, try to avoid strenuous exercise or putting any undue stress on the heart or lungs.
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