My personal approach on prevention and healing is based on natural remedies free-from side effects, which nature has given us and local people here and around the whole world use with great results.
Choose your favourite few from below, not all together. For example do not take too many supplements that will thin your blood, one or 2 should be enough.
Natural Supplements
- Liquid chlorophyll is a great tool to have if you worry about altitude sickness. It works by increasing your red blood cell count, which in turn allows your body to take in more oxygen. Start by adding a dropper full to your water once a day to give your body a boost.
- Antioxidants are substances that protect your cells against free radicals. A study of climbers on Mount Everest found that antioxidant supplementation was effective in reducing the incidence of Acute Mountain Sickness. The best sources of antioxidants are, of course, fresh fruits and vegetables. But taking vitamins such as Vitamin C and E in pill form will supply your body with a high dose of antioxidants, in a quick and convenient way.
- Vitamin B6 can support the body’s process of creating more red blood cells at higher altitudes. It also boost your oxygen uptake.
- Ginkgo Biloba is known to improve blood circulation and brain function at low oxygen levels by boosting oxygen saturation. To start 5 days before your trip and to continue while at a high altitude.
- Rhodiola Rosea is an adaptogen due to its ability to increase resistance to stressors. In fact, rhodiola has been used by various cultures to deal with the stress of living and working at high altitudes. It is also a well-known traditional Tibetan natural medicine for altitude sickness. The plant root acts as an energy booster as well as a preventative.It works as a vasodilator, improving oxygen efficiency at a cellular level. Start taking it 5 days before you travel.
- Cordyceps Sinensis is a fungus that grows in high altitudes such as the Himalayas. The indigenous cultures of Tibet have long used the herb to combat the ill effects of high altitude. Cordyceps act as a vasodilator. By helping to deliver oxygen to the cells of the body. Start taking it 10-14 days before travel.
- Maca also known as Peruvian ginseng, is a vegetable that grows underground. It looks similar to a turnip. It has been grown and cultivated for at least 2,000 years in the Peruvian Andes. It is known to help with endurance, strength training and hormonal issues. Studies suggest that maca also help the body acclimatise to high altitude. Especially red maca reduced the prevalence of chronic mountain sickness and its symptoms. Start taking it 7 days before travel.
- Ginger Chews & Candies are very good to tackle nausea which can be a symptom. Take it when needed.
Oils
- Ginger or lavender essential oil have also soothing and calming effects. Apply them to your chest combined with a carrier oil such as coconut oil to calm the symptoms.
- Lemon and peppermint essential oil could help alleviate headache caused by altitude sickness. Try rubbing 1 to 2 drops into the back of your neck and bottoms of the feet, or add several drops to a cool compress and place it on your head.
Infusions
- Coca leaves have been used traditionally for centuries among indigenous people in South America. When chewed or brewed in tea, they acts as a mild stimulant and suppress hunger, thirst, pain, and fatigue. Many believe that the coca plant can combat the negative effects of altitude and help overcome altitude sickness. The local people claim they are the best treatment for nausea, dizziness, and headaches caused by altitude sickness.
- Muña herb it is also known as the Andean mint because of its similar taste. It is a bright green plant that can be found mainly in highlands like the Andes. Its leaves are taken as an infusion. It has medicinal uses for treating headaches, gastritis, and altitude sickness. It helps improve digestion, breathing, reduces fatigue, alleviates stomach discomfort and its rich in antioxidants. Like coca leaves, it is a traditional botanical species in Inca medicine.
- Mint tea contains biochemical components which improve blood circulation, but should be used in minimal doses for people with diabetes. It also combats dizziness and headaches.
- Green Tea and Black Tea are some other teas that are made for high altitude climbers and travellers. One study done at Mt Everest showed black tea to have a profound effect at high elevations for mood, reducing fatigue and aiding hydration.
- Ginger root tea reduces headache, nausea and vomiting. It also has anti-inflammatory and anti-oxidants properties both beneficial while your body is adjusting to altitude.
- Chamomile tea calm anxiety, stress and helps with nausea or stomach issues.
Foods & Spices
- One of the most effective natural remedies for altitude sickness is to consume garlic. It helps to thin the blood vessels enhancing the flow of blood in the body and to lower the feeling of dizziness and nausea.
- Cloves help the body use oxygen more efficiently.
- Lemon juice is known to reduce headaches, coughs, vomiting and fever and it can be easily taken with crushed garlic or honey.
- Cinnamon helps to soothe the stomach muscles, preventing nausea and vomiting.
- Walnuts and other foods rich in omega-3 fatty acids, such as salmon, tuna and eggs, have known anti-inflammatory properties. Additionally, upping your intake may help reduce the severity and frequency of headaches associated with altitude sickness.
- Beetroot juice it’s rich in nitrate, a substance that the body converts to nitric oxide. This molecule causes blood vessels to relax, improving circulation and allowing oxygen-rich blood to travel to all parts of the body efficiently.
Pharmaceutical Prevention
Doctors often prescribe medicines such as Acetazolamide tablets to treat altitude sickness. They should be taken 1-2 days before your planned trip and should be taken twice a day for the entirety of the time you are at a high altitude. You can also take paracetamol and ibuprofen to relieve headaches caused by the condition. Always check with your doctor first.
In the case you experience stronger and lasting symptoms there will be oxygen tanks available in mountains town shops and there will always be the option to be taken to lower altitude to rest.
Useful links
Breathing techniques to prevent altitude sickness by Paul Selvey
What is altitude sickness? by Simona Zedda
See Paul’s YouTube channel for yoga classes, meditations and more breathing techniques.
