Good News For Older Mountain Climbers
A Brain Health and Wellness Essay.
Mountain Climbers Over 55
People over 55 yr are 2.6 times less likely to suffer from acute mountain sickness than mountain climbers under 25 year old, said a study in High Altitude Medical Biology.
The journal article noted the reason for these statistics, “self-medication, including acetazolamide and analgesics, had increased importantly from 17% to 56%, and contraception intake in women had increased from 19% to 32%.” Researchers concluded, “in 1998 as compared to 1986, trekkers were older, climbed more slowly, had better awareness of altitude illness, used more medication, and suffered less from AMS.”
―Gaillard, S., P. Dellasanta, et al. (2004). “Awareness, prevalence, medication use, and risk factors of acute mountain sickness in tourists trekking around the Annapurnas in Nepal: a 12-year follow-up.” High Alt Med Biol 5(4): 410–419.
Prevention Starts with Awareness
No matter what age you are healthy adjustment to high altitudes starts with awareness. Consider what medications you are taking. Talk to your doctor about whether they will help you or hinder you as you set off for the mountains around Denver, Colorado, the mountains of Peru or the Himalayas.
Another study recommended self assessment on climbs. “Acute mountain sickness is a common problem among adolescents. There are increasing numbers of adolescents traveling to high altitudes, and there appears to be a lack of information about the prevalence of acute mountain sickness in this age group. Motivated adolescents seemed capable of self-monitoring.”
―Imray, C. H., C. H. Kennedy, et al. (2004). “Self-assessment of acute mountain sickness in adolescents: a pilot study.” Wilderness Environ Med 15(3): 202–206.)
Know the symptoms of altitude sickness: difficulty sleeping, dizziness, headache, nausea or vomiting, loss of appetite, rapid heart rate and shortness of breath.
Tibetan Medicine for Heart Health
In many high-altitude places around the world, the indigenous people have herbal remedies for preventing altitude sickness. Consider what the local people know and do about preventing altitude sickness.
In a study to explore the protective effects of Tibetan medicine Zuo-Mu-A Decoction (ZMAD) on high altitude sickness, researchers found, “The cardiac muscle fibers were well-protected, mitochondrial matrix swelled mildly and ultrastructure changes were less prominent in the ZMAD group compared with the model group. ZMAD has the beneficial effect in protecting against myocardial injury.”
―Lu, M. Q., N. Tsring, et al. (2017). “Protective effects of traditional Tibetan medicine Zuo-Mu-A Decoction () on the blood parameters and myocardium of high-altitude polycythemia model rats.” Chin J Integr Med 23(12): 908–915.
Coca for Altitude Adjustment, Learning from History and Other Cultures
Tea made from coca leaves is available in many hotels and restaurants in Peru as travelers visit Cusco at 11,152 feet or 3,399 m on their way to Machu Picchu.
A 2015 study in Wilderness Environmental Medicine found, “the use of coca leaf for medicinal purposes is a centuries-old tradition of the native peoples of South America. Coca products are thought by many laypersons to provide risk-free benefits to users participating in strenuous activities at high altitude. Physiologic studies of coca have increased understanding of its possible mechanism of action as well as its potential impact on high altitude activities.”
―Biondich, A. S. and J. D. Joslin (2015). “Coca: High Altitude Remedy of the Ancient Incas.” Wilderness Environ Med 26(4): 567–571.
Self-Massage and the Pericardium 6 Point
Self-Massage of the acupuncture or acupressure point Pericardium 6 is also thought to improve heart and lung function by balancing the autonomic nervous system in high altitudes. Pericardium (PC) 6 is located three finger widths above the wrists (towards the body) on the palm side of the lower arm.
One study noted, “Neuroimaging studies of PC6 presented extensive signal attenuations in the cerebrocerebellar and subcortical areas, whereas acupuncture at GB37 induced widespread signal potentiations. These findings may provide preliminary evidence for specific involvements of the cerebellar-hypothalamus and insula following acupuncture at PC6, which underlies the autonomic regulation of vestibular functions.”
―Bai, L., et al. (2010). “Neural specificity of acupuncture stimulation at pericardium 6: evidence from an FMRI study.” J Magn Reson Imaging 31(1): 71–77. https://www.ncbi.nlm.nih.gov/pubmed/20027574
Self-Massage of Lung 1 Acupressure Point
Rubbing the First Lung meridian point or having an acupuncture or acupressure treatment is thought to improve the function of the lungs, breathing and body’s oxygen levels. Self-massage or acupressure for Lung 1 is easy. Use the fingers of your right hand to rub the left Lung 1 point just inside from the shoulder bones and below the collar bone. Use the left hand to rub the right Lung 1 Point.
Water for Brain Health
Drink water extra water for a few days before hiking or visiting a high-altitude location. Dehydration decreases the body’s ability to acclimatize to higher altitudes. Mineral water can also help with hydration before or during a trip to high mountain areas.
Iron and Red Blood Cell Carrying Capacity
Foods with iron including cashews, spinach and red meat can help climbers make sure their red blood cells production is ideal. Red blood cells are the ones that carry oxygen from the lungs to the rest of the body. A low red blood cell count is a sign of anemia, which means there aren’t enough red blood cells to carry needed oxygen. These cells are particularly important at high altitudes where the oxygen in the air is less than at lower levels.
Improving Sleep While Traveling in Foreign Countries ― Never Sleep While It Is Light
What time you arrive at your destination makes a difference in how well you adapt to time changes. One folk remedy for jet lag is “never, never sleep while it is light.” This is easier to follow if you arrive at your destination in the evening as it is getting dark.
A study looking at athletes traveling for competition noted, “results from the current study suggest that sleep disruption, as a result of an early travel departure time (8 PM) and evening match (7:30 PM), and fatigue induced by competition had a greater effect on wellness ratings than long-haul air travel with a minimal time-zone change. “
―Fowler, P., R. Duffield, et al. (2015). “Effects of northbound long-haul international air travel on sleep quantity and subjective jet lag and wellness in professional Australian soccer players.” Int J Sports Physiol Perform 10(5): 648–654.
Acupuncture or Acupressure Treatment
Muscle stiffness from long haul travel and unusual hiking or walking in travel destinations can contribute to insomnia. Acupuncture or self administered acupressure can help.
A research report in pain management noted, “Acupuncture is observed clinically to improve sleeping in chronic pain patients.”
―Hayhoe, S. (2017). “Insomnia: can acupuncture help?” Pain Manag 7(1): 49–57.
Happy Hiking.
