Peculiarities of nutrition in the mountains. Travel Tips

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Peculiarities of nutrition in the mountains. Travel Tips

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Great physical exertion experienced when moving in the mountains require proper nutrition and drinking regime, different from diet in the lowlands.

At altitudes of about 1500 m and above, due to a decrease in atmospheric pressure and a lack of oxygen in the body of untrained people, physiological changes begin, manifested in a decrease in salivation, a weakening of the activity of the digestive organs, and bile formation. Absorption of fats is disturbed, bowel function worsens.

At altitude, the absorption of water and nutrients decreases. All this leads to a violation of the processes of digestion and assimilation of food, as a result of the weakening of the body. A person may feel a false sense of fullness of the stomach, bursting of the epigastric region, nausea, suffer from diarrhea that is not amenable to drug treatment. Cases of gastrointestinal disorders, which can be caused not only by irritation of the gastric mucosa by the smallest particles of mica in the water of mountain streams, but also by the fact that food at high altitudes is almost always undercooked, since the boiling point of water here is lowered by about 5 ° C rise for every 1500 m. There are fewer amino acids in the blood, the acid-base balance changes, there are frequent cases of small hemorrhages on the inner surface of the lips, toothaches appear.

The lack of oxygen interferes with the normal oxidation of carbohydrates in the tissues and causes a significant accumulation in the body of under-oxidized metabolic products, in particular lactic acid. This leads to disruption and inhibition of the metabolic process. Therefore, the performance of the body is sharply reduced. Even at the end of work, despite the cessation of muscle activity, the body continues to be in tension, consuming an increased amount of oxygen for some time. The time during which oxygen debt is eliminated depends not only on the intensity and duration of muscle work, but also on the degree of training of a person.

Rarefied air and low humidity cause large losses of moisture through the lungs. Dehydration of the body affects the state of health, mood. The amount of fluid consumed during the period of being in the highlands, and especially when performing intensive work associated with moving through difficult areas, should be 4 liters or more per day. In addition, a large amount of water contributes to a greater excretion of incompletely oxidized metabolic products from the body through the kidneys. It is good to drink unsweetened decoctions of berries. Instead of water, there is ice and snow is not allowed.

It is not recommended to drink a lot while driving. At the same time, with profuse sweating, not only fluid is lost, but also minerals. Melt water, obtained from snow and ice, which can mainly be used in the mountains, is almost devoid of salts. Therefore, it is desirable to additionally add salt to drinking water.

Taste may change at higher altitudes. I want either very sour, or very sweet, salty, etc. Therefore, for proper stimulation of taste buds that stimulate the activity of the digestive organs, it is necessary to include spices and spices in food. In addition, there is often a decrease in appetite in the morning, immediately after waking up. At extreme altitudes, the body is not able to take a lot of food, not so much because of poor appetite and difficulty in preparing hot food, but because of violations in its absorption. All this depends on the degree of acclimatization of a person who has got into the mountains.

In the highlands, the need for certain nutrients changes. After a quick rise to a height, carbohydrates have a beneficial effect on the state of the body. Moreover, their tolerance during exercise is much better than with a protein diet. In areas associated with intense muscle activity, first of all, you should consume an easily digestible carbohydrate - glucose. It is best to eat sugar in small portions throughout the day. This every time postpones the onset of fatigue by an hour and a half.

A large amount of fatty foods is contraindicated, because. it usually makes you feel worse. But at the same time, fats are the main source of heat in the body, which in conditions of constant cold does not allow you to completely abandon fats. A human body that performs long, intense work in high altitude conditions. requires an increased (2-3 times) amount of vitamins, especially those that are part of the enzymes involved in the regulation of redox processes and are closely related to the metabolism in the body. These are B vitamins, the most important of which are B12 and B15, as well as B1, B2 and B6. Thus, vitamin B15 helps to increase the body's performance at altitude, increases its energy resource, as well as the efficiency of oxygen metabolism, helps to reduce oxygen debt, thereby enhancing adaptation mechanisms. Vitamins C and PP also play an important role. They contribute to an increase in the oxygen capacity of the blood, the number of red blood cells and hemoglobin.

Of course, a lot depends on how high and for how long you came to the mountains. At low altitudes, in general, you can either, if possible, not change your usual diet, or, if the ascent does not take long, eat high-calorie foods. For small transitions, nutritional mixes are very convenient, which you can make yourself by melting together chocolate and nuts, such as walnuts or almonds, you get something like a Mars bar. With a long stay in the mountains, it is better to eat as the local population eats. That is, high-altitude travel rations should certainly include acidic foods: they not only alleviate altitude sickness, but also increase the high-altitude "ceiling", consume more vitamins, incl. vegetable origin.

If you find yourself in the mountains in an extreme situation, remember that the consumption of hot food in the morning and evening is mandatory, despite the fact that the cooking time, as well as fuel consumption in high altitude conditions, increase due to low atmospheric pressure.

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