I live and practice in the mountains of beautiful Park City, Utah.  People are flocking here for skiing and winter fun.  For those of you visiting the high altitude mountains this year, this blog is for you…

 

At high altitude the air is thinner and has less oxygen.  It’s also drier, colder, and the ultraviolet rays from the sun are much stronger.  Here are some tips to protect your body and help you stay healthy at the high altitude.

 

Stay hydrated:

• Drink extra water (most people need 2 – 3 times more than usual)

• Decrease your intake of salty foods

• Limit alcohol and caffeine intake

 

Protect yourself from harmful effects of the sun’s ultraviolet rays:

• Use sunscreen (SPF 30 or higher) and lip balm

• Wear sun glasses or goggles to protect your eyes

 

Keep warm and dry:

• Dress in layers and protect your hands, feet and ears

• Choose moisture wicking clothing

• Stop to warm up often

 

Avoid Acute Mountain Sickness:

• Take it easy the first 2 days to help your body adjust to the altitude

• Rest when you feel you need a break

• Try a yoga class. — Research has found that at high altitude, subjects practicing yoga had improved oxygen use and ventilation and reduced changes in their blood that resembled Himalayan natives.

 

Consider an herbal tea or supplement containing Ginkgo biloba, Reishi mushroom (Ganoderma lucidum) or Rhodiola.  Research is limited, but these herbs have been used traditionally to help reduce altitude sickness.

 

Warning Signs: Extreme fatigue, Breathlessness at rest, Wet Cough, Chest pain or tightness, Blue or gray lips or fingernails, Dizziness, Changes in vision, or Irregular heart beats. Seek medical attention if you develop these symptoms or if you have nausea, headaches, or fatigue that continues for more than a few days.