8 Essential Tips for Living in High Altitude
By: Beth Rush
Managing Editor at Body+Mind
If you’ve ever visited a place above sea level, such as the Colorado mountains, you likely experienced the effects on the human body of being at a higher elevation. While your system adjusts over time, visiting and living in high altitude are two different things. To maintain optimum health and combat the effects of body stress, you’ll need to implement a few key tips to reverse any potential damage.
What Impact Does Being at High Altitude Have?
Being high above sea level impacts the human body in a number of ways, such as:
- Headaches
- Nausea
- Insomnia
- Dizziness
- Difficulty Breathing
- Physical Performance
In more severe cases, you can get dehydrated or have fluid buildup on the brain or lungs. Oxygen levels can fall below desirable levels, causing internal damage. The Centers for Disease Control and Prevention defines high altitudes as elevations 8,000 feet over sea level. The higher you go the less oxygen is available.¹
When to Seek Immediate Treatment
Over-the-counter meds can treat most of the minor problems with altitude sickness, like headaches and nausea. However, be aware of the symptoms of more serious concerns of high-altitude pulmonary edema (HAPE) and high-altitude cerebral edema (HACE).
When in doubt, always seek medical attention to be on the safe side. For HAPE, get immediate treatment if you experience:
- Trouble breathing
- Short breath
- Weakness
- Cough
For HACE, the symptoms are:
- Inability to stay awake
- Feeling extremely fatigued
- Coordination loss
- Confusion
In severe cases, getting to a lower elevation is crucial to prevent serious complications or death. Those who live at higher altitudes should inform their doctors and seek medical advice regularly. Around 39% of adults in the United States have some type of back pain.² Issues such as lower back pain have been found to be more prevalent in residents of mountainous areas. Start research on how to identify symptoms that might be caused by living location to better know how to treat the causes.
Tips for Living in High Altitude Areas and Staying Healthy
The natural beauty of a higher elevation may encourage you to go outdoors and spend more time physically active. The peace and serenity may also reduce stress for many people. Here are some things you can do to combat the negative effects of living high above sea level:
1. Drink More Water
People become dehydrated faster in high altitudes, so make it a habit to carry a refillable water bottle and sip on it throughout the day. Drinking enough water regulates metabolism and body temperature.³ It also lessens the impact of altitude sickness symptoms and prevents dehydration while living in high altitudes.
Consider adding electrolytes if you feel dizzy. Drinking too much H2O can throw off your mineral balance, so be aware. Keep in mind that the same dehydration can impact eye health so add natural tears drops to your daily regimen.
2. Dress in Layers
The temperature in the mountains fluctuates, depending on time of year and day. When the sun goes down, it can get cold very quickly. When you dress in layers, you can remove a jacket if you are warm while hiking or add it back if the wind picks up. Layers give you added warmth but let you remove some to avoid overheating.
3. Take a Glutathione Supplement
High altitudes create oxidative stress on the entire body. Those living in the mountains permanently may suffer from glutathione depletion. A glutathione supplement helps keep levels in the normal range and fights the effects of oxidation.
4. Avoid Alcohol
You live and socialize in the mountains. Perhaps you want a few glasses of wine at your cousin’s wedding. Unfortunately, imbibing too much can dehydrate you and intensify altitude sickness.
If you really want to drink, have one and then go right back to water. The next morning, you’ll want to take supplements and replenish electrolytes to combat any effects.
5. Sleep for Eight Hours
People are busy in the modern era. They may have to get the kids to school, hop online for their remote job, go shopping, prepare dinner and deal with a pet’s emergency trip to the veterinarian. Finding a solid eight hours to sleep is challenging under the best of circumstances.
Living high above sea level can also produce insomnia, though, which contributes to lack of rest. Getting enough rest helps you avoid some altitude symptoms, so prioritize getting shut eye.
Try ideas such as yoga nidra, which helps get you into a deep relaxation state and may alter insomnia patterns.⁴ You'll get into the delta wave state for more restorative rest.
6. Pay Attention to Your Body
One way to avoid some of the more acute symptoms of living at high altitudes for extended periods is to become more attuned to your body. Altitude impacts everyone differently and can change over time.
If you notice anything like swelling in your hands or feet, talk to your medical provider about your concerns. Those with medical conditions and heart disease may find the altitude brings on more attacks and causes damage.
7. Carry Oxygen
The air is thinner the higher you go and you may find yourself a bit oxygen starved. Those who live in the mountains often carry canisters of O2 or visit local oxygen bars for a boost. Doing so alleviates some of the symptoms of lower oxygen. However, the burst of air only lasts for a bit and you’ll need to get a booster fairly quickly.
8. Wear Sunscreen and Limit Sun Exposure
Studies show skin cancer rates are around 30% higher for people living at higher altitudes.⁵ The UV rays are intense as they bounce off the snow. Vale Health estimated it takes 45 minutes to get a sunburn at the beach and a mere 12 to 15 minutes while skiing in Vale, Colorado.
Be aware of how intense the sun can be, especially on the snow-capped mountains and protect your skin accordingly.
Those who are living in high altitude may have grown up there, have family or moved to the area because they love the serenity and views. You don’t have to give up mountain living, even if you experience health complications. You can always descend a bit further down to reduce elevation or live at the base of the mountain and visit the top occasionally.
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SOURCES:
1. Travel to High Altitudes
https://wwwnc.cdc.gov/travel/page/travel-to-high-altitudes
2. How to Alleviate Back Pain With an Anti-Inflammatory Diet
https://www.sciatica.com/blog/how-to-alleviate-back-pain-with-an-anti-inflammatory-diet
3. How to Transform Yourself Physically in One Year
https://bodymind.com/how-to-transform-yourself-physically-in-one-year
4. How to Use Yoga Nidra for Sleep and Anxiety
https://bodymind.com/how-to-use-yoga-nidra-for-sleep-and-anxiety
5. Living on High: The Lesser-Known Effects of Living at Altitude
https://www.vailhealth.org/news/living-on-high-the-lesser-known-effects-of-living-at-altitude
