mile high report

mile high report

The Benefits of Living at a Mile High Elevation

1. The Advantages of High Altitude Living

High-altitude climates are of great interest to people who enjoy vigorous exercise and who, of course, are interested in the effects of high altitude on performance. The primary reason that high-altitude residents have lower body weights is that they generally have higher daily energy expenditures associated with increased physical activity. This increased physical activity represents a strong contributor to the lower chronic disease rates and longer lifespan of high-altitude residents. In addition to higher activity levels, exercise performance is altered at high altitude. A prompt, or sprint, is an all-out effort that is fueled predominantly by anaerobic energy pathways and it lasts between 5 and 30 seconds. High-altitude residents are often slower than sea-level visitors in short duration exercise such as sprints. This is a result of the reduced power output in the anaerobic energy pathways at high altitude. However, the residents are working just as hard, if not harder, during such exercise because the reduced availability of oxygen at high altitude forces an increased utilization of anaerobic energy sources. So despite the slower times, the sprint is actually of a higher relative intensity at high altitude. This principle is important for athletes who train at high altitude and use the “live high, train high” or the “live high, train low” approach in attempts to enhance sea level performance in endurance events.

2. Health Benefits of Living at a Mile High

One of the most commonly asked questions regarding the effects of altitude on our bodies is about the health consequences. There are both positive and negative health effects of living at high altitudes. This can be shown in the number of people moving to mountainous areas to breathe easier from chronic obstructive pulmonary disease or numerous athletes training at high altitudes. Registered nurses and many other health care professionals encounter these people more and more and will need to deal with the health issues involved with living at higher altitudes. High altitudes generally begin at about 5000 feet above sea level. At this altitude, the barometric pressure begins to decrease which affects the amount of oxygen the atmosphere can hold. During the first few days at higher altitudes, the body increases the production of red blood cells to counteract the decreased oxygen in the air. This increases the amount of oxygen that the blood can carry to the body’s tissues and organs. While this acclimatization process is beneficial because it increases the body’s oxygen delivery, it puts a strain on the heart because it must work harder to pump the increased volume of blood. At altitudes greater than 9000 feet, the heart rate of acclimatized sea level residents is about 15 beats higher than the heart rate at sea level for the same person. This can cause high altitude residents to experience high blood pressure or other heart diseases and mid-to-high altitudes may increase the risk of developing chronic heart or lung disease. Despite this, high altitude residents show a lower mortality rate from ischemic heart disease and have lower overall death rates from other types of heart disease and stroke. This may be due to the fact that the limited amount of oxygen at high altitudes reduces the ability of viruses to replicate, including the hepatitis C virus and HIV.

3. Outdoor Recreation Opportunities in High Altitude Areas

A major advantage for skiers living at high altitude is the ability to train and compete on snow more often. People who train and compete in the winter and spring before big events such as the Colorado Grand Traverse, or the World Championships in Deer Valley, UT are often at a great disadvantage if they live at low altitude. The aerobic and anaerobic energy systems in the human body function differently for several months after an acclimatization to high altitude; therefore the best performance at altitude is usually achieved by athletes who live at altitude. Step one in preparation for a race at altitude is to actually get there and spend several days to weeks acclimatizing. This is an easy enough endeavor for someone who lives at sea level, it usually just means deciding to take a trip. For someone who already lives at high altitude there is no preparation needed.

Skiing is a prime example of an activity that is greatly enhanced by high altitude. The topography of most ski areas necessitates a certain amount of “down” time. People driving up to the mountains from low altitude city quickly find themselves passing their favorite ski areas and driving an hour or more further to get to the snow line. People who live at high altitude can often start skiing right out of their front door. Since skiing is more conveniently located, high altitude dwellers can do it more frequently. Economic factors aside, if people have a ski area within a half-hour drive and 4 free hours, they are more likely to go skiing than if they have to drive 2 hours each way. This increased frequency of skiing leads to increased skill level and fitness. Both of these factors are important to the avid skier or ski racer.

Many people who live at or near sea level are pleasantly surprised at how much more they are able to do outdoors after they move to a high altitude. In fact, one of the most commonly cited advantages of life at a mile high is the easy access to recreational opportunities. High altitude dwellers find that they are able to significantly increase the quality and enjoyment of skiing, hiking, biking, and many other mountain activities.

4. Challenges of Living at High Altitudes

Living at high altitudes is not entirely without its disadvantages. While some people enjoy the challenge of skiing down a steep slope or the heartbeat of an exciting river-rafting adventure at high altitudes, these activities become more draining and less fun for those not adapted to the altitude. According to Ward (1971), athletes not acclimatized to high altitudes become dehydrated more quickly and experience an increased pulse and blood lactate accumulation. So when your hiking buddy lets you know that a 25km circuit over a 3200m pass is a good way to spend your weekend, be sure of the fitness level required to keep up with him. Altitude does not only affect the overall level of physical exertion, you are also likely to thirst and urinate more due to increased respiratory, urine, and sweat losses of water (Robergs et al., 1998). At the same time, you may find it harder to consume adequate food and fluid due to a depressed sense of hunger and the adverse effects of nausea and light-headedness on your appetite. This can lead to loss in body mass and body fat, which in Marriot and Carlson’s study in 2007 had negative effects on sleep quality and mood. High altitude residents or visitors may also experience more severe symptoms of chronic altitude sickness and an increase in symptoms of acute mountain sickness during further trips to higher altitudes. Only people who have actually experienced these symptoms can truly appreciate the negative effect on their quality of life and once again emphasize the extensive variability of human adaptation.

5. Tips for Adjusting to Mile High Living

Don’t be deceived by the cooler mountain climate, the sun is intense. Never underestimate Mother Nature. Sunburn occurs much quicker at higher altitudes because there is less atmosphere to absorb the harmful rays. During the winter months, the sun on the snow is blinding. Invest in a good pair of sunglasses. Due to the dryness, people living at higher elevations have an increased risk of contact lens complications. Protect your eyes. Lather on the sunscreen when participating in winter activities. Always check the UV rating in your area and remember that clouds do not stop UV rays, they only filter them. Drink plenty of water. This is good general advice for everyone but particularly for those transitioning from lower to higher altitudes. The low humidity, the rapid breathing, and the increased urination in an effort to rid the body of excess carbon dioxide all contribute to the increased risk of dehydration at higher elevations. Heed the recommendation to drink 8-9 cups of water per day. This will also help to alleviate some of the symptoms of altitude sickness. Skin care is important at any age. At higher altitudes, it is crucial. Dry air causes the skin to lose moisture rapidly. If cracks develop in the skin, infection becomes a possibility. Use a humidifier to add moisture to the indoor air. Applying moisturizer to damp skin is most effective. Avoid long hot showers and use lotion or oil right after bathing to seal in the moisture.