How To Minimise Altitude Sickness Climbing Kilimanjaro Through Focused Nutrition, Supplementation And Personal Training

How To Minimise Altitude Sickness Climbing Kilimanjaro Through Focused Nutrition, Supplementation And Personal Training

Mount Kilimanjaro is a point-of-interest that catches the attention of millions. Each year, thousands of people head out to this mountain, with the hopes of enjoying the nature and dominating the mountain by reaching the top.

While a hiking trip or an extreme outdoor expedition may sound like it could be all fun, it is important not to overlook some of the most essential factors and risks that come with climbing to such a high altitude.

With a peak altitude of 5,895 meters, as reported by Climb Kilimanjaro Guide, it is vital to take precaution and to go on such a trip prepared.

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The Kilimanjaro’s highest point, is the Uhuru Peak, and is 19,340ft.

Each year there are about 20 000 people attempting to reach the top but, for one reason or another about 1/3 doesn’t make it to the top with the billionaire Roman Abramovich being just one example forced to give up after he developed some problems after he past 4000ft while attempting to climb.

Failure to prepare before heading out for a trip to climbing this popular mountain may well lead to disappointment, since numerous types of altitude sickness can develop at any time and, given you are unprepared, become life-threatening if you are not educated about how to go about dealing with such an unfortunate event.

Planning To Climb Mount Kilimanjaro?

This Is The Ultimate Guide To Minimising Altitude Sickness Through Personalised Training And Focused Nutrition

When planning a trip up a mountain with an altitude like Mount Kilimanjaro, it is important to plan ahead.

Do not wait until a week or so before your trip, but rather plan your trip months in advance.

This will give you an adequate amount of time to become educated on what altitude does to the body, what altitude sickness is, what symptoms to recognise and act upon, as well as how to act upon the development of these symptoms.

Becoming educated about altitude and mountain climbing will also equip you with the skills needed to ensure you know how to prepare your own body – and you are able to provide useful advice to your buddies that will be joining you on the trip (it is always a good idea to go about such a trip with a group of people, and to join up with a buddy while ascending into the heights of the mountain.)

In this post, we’ll take a look at the different types of altitude sickness, what symptoms may become present when you or someone else develops such as problem, as well as consider some essential steps that need to be taken before you go on the trip to minimise the effects that the higher altitude will impose on your body.

One thing is for sure is that you need to take your time allowing your body to slowly become accustomed with the altitude.

We will also take a look at personalised training, combined with a focused nutritional and supplement plan, can help you be better equipped to climb Mount Kilimanjaro.

What Is Altitude Sickness?

Altitude sickness refers to a number of symptoms that may occur when a person is suddenly exposed to higher levels of altitude, or when their oxygen levels are rapidly reduces, which occurs when ascending to higher altitudes.

eMedicine Health reports that there are three primary types of this sickness, with some being mild conditions and others being more serious conditions that need urgent attention in order to avoid potential complications.

These three types of altitude sickness include:

  • Acute Altitude Sickness, also referred to as AMS
  • High-Altitude Pulmonary Oedema, also referred to as HAPE
  • High-Altitude Cerebral Oedema, also referred to as HACE

The mildest form of altitude sickness is AMS.

Here is a list of important facts that people planning a trip up Mount Kilimanjaro should know about AMS:

  • Altitude.org explains that AMS is often described to produce similar symptoms as a hangover.
  • The symptoms may include nausea, fatigue and a headache.
  • AMS is actually very common amongst individuals who climb mountains.
  • In some individuals, the symptoms are not severe, but there are cases where the symptoms of AMS can be quite unpleasant.
  • While AMS is a mild form of altitude sickness, it should be noted that it greatly increases your risk of developing one of the more serious types of altitude sickness.

HAPE is a condition where excessive amounts of fluids accumulate on the lungs, causing a person to experience symptoms such as breathlessness, coughing and a high fever.

HACE is a condition where excessive amounts of fluid collect on the brain, which can cause stumbling, confusion and clumsiness.

Violence may also occur.

When someone loses their consciousness, it is a sign that they are in a life-threatening phase of the condition.

Appropriate Treatment Protocols For Altitude Sickness

While providing the body with some rest when AMS sets in is often an adequate measure of treatment to help the body get used to the increase in altitude, it is important to know that when symptoms of HAPE or HACE develops, immediate attention and treatment measures are required in order to avoid potentially life-threatening complications.

Simply resting is usually not enough for these two conditions.

Some important factors that should be noted about the treatment of HACE and HAPE:

  • The first step to treating HAPE and HACE is to descent the individual suffering from the condition immediately.
  • The sooner the person is descended to a lower altitude, the higher of a chance there is that the individual will not suffer serious complications or, worse, not survive the condition.
  • WebMD explains that, when the symptoms are severe, the individual suffering the condition needs to be ascended to an altitude that is preferably lower than approximately 1,200 meters.
  • Some medication is also helpful in reducing the effects of these conditions.
  • If Acetazolamide and Dexamethasone medication is available, the patient should immediately be administered with these drugs.
  • In addition to these treatment protocols, it should be noted that the administration of oxygen can also be useful in buying the individual suffering from altitude sickness time and might also assist with improving their symptoms.
  • Should oxygen gas not be readily available, then a pressure bag may also be used as an alternative method.

In some cases, descending immediately may not be possible, such as when the weather does not allow for this step to be taken.

In such a case, Medical News Today recommends placing the individual who is suffering from the condition in a Gamow bag.

This, however, should not be used as an alternative to descending, but rather as a way to assist the patient while plans are being made to descend the patient to a lower altitude.

“Through the use of a personalised body transformation package, you can ensure your body is fit and healthy enough to climb Mount Kilimanjaro without being at a significant risk of developing altitude sickness. Jazz Alessi offers an advanced Body Transformation in London that is suited to your specific needs, and offers you everything you need to get ready in one single, convenient package.”

Preparing For Your Trip Up Mount Kilimanjaro

Altitude sickness can be life-threatening, unpleasant and may cause a trip up Mount Kilimanjaro to be canceled when one individual develops severe symptoms of HAPE or HACE.

For this reason, being prepared is essential.

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Even if you do not personally suffer from altitude sickness during your journey, you may become a life saver when someone in your group develops serious symptoms of altitude sickness and you are equipped with the knowledge and skills to help them recover.

For this reason, it is always recommended to plan your trip ahead.

It is a good idea to start implementing some changes into your own life approximately one-month before your trip occurs.

Start by becoming educated about Mount Kilimanjaro, and know about its altitude and other factors that may pose as threats to an uneducated individual.

You also need to ensure you know about the symptoms of altitude sickness, and know how to deal with this condition should you or anyone in your group during the trip suffer from these conditions.

In addition to education, you also need to ensure you ready yourself for the trip.

With the gradual increase in altitude, your body will be placed under additional pressure and you will be at risk of suffering from altitude sickness.

When you take the right steps to ensure your body is ready for the trip, then you will be at a much lower risk of developing altitude sickness, your body will be healthy and your immune system will be working effectively.

Your fitness levels will also be perfect for the conditions that you will be placing yourself in during the climb up Mount Kilimanjaro.

Personalised Nutrition Focused On Your Goals

The trip up the mountain will be exhausting, and without getting your body ready through proper nutrition and fitness training, you may not be able to make it to the top – or you may be at a higher risk of suffering from altitude sickness.

When it comes to nutrition, it is important to you stack up on healthy carbohydrates and some extra protein intakes when implementing your focused fitness regimen.

This will help you build stronger and larger muscles, which will be able to better support you during the journey.

RMI Expeditions recently had an interview with Sally Hara, a registered dietician, to provide more insight into when to eat what during the period of time prior to a journey up the mountain.

Here are a few pointers obtained during this interview:

  • Sally recommended approximately 1.2g to 1.4g of protein for each kilogram you weigh on a daily basis to support you during your exercise protocols.
  • Furthermore, ensure you drink a lot of water or if you can create the opportunity consume lots of fresh vegetable juices. If you make fresh juices use the rule of 80/20 with 80% vegetables and 20% varied fruits.
  • Drink fresh juices or water about two hours before you start exercises, again during your exercise routine and follow your exercise with more liquid.
  • For better performance, it is also recommended to consume food approximately every three or four hours. This will help to regulate blood sugar levels, provide you with the energy needed through the day and it will also assist with your metabolism.
  • Breakfast should also be an important part of your day, since glycogen stores will usually be depleted after waking up in the morning.
  • In addition to proteins, it is also important to consume a significant amount of carbohydrates, electrolytes and an adequate supply of fibre.
  • Ensure you are taking full advantage of a plant based nutrition plan which is very high in phytonutrients and eat foods which digests fast.

These will all aid in providing you support during your training program.

Supplements may also be beneficial – ensure you take a strong…

  • DHA/EPA algae based oil supplement to benefit from the omega-3 fatty acids contained in these supplements.
  • A high quality organic and naturally extracted daily multivitamin and multi mineral supplement may also be very useful.
  • An adaptogen like Ginseng might also be useful

Make sure you are prepared through a nutrition plan that is tailor-made to suit your body’s specific requirements, especially during the higher altitude environments of Mount Kilimanjaro.

This Body Transformation package offers you the personalised nutritional plan you need to get ready!

Personalised Training Plan To Get You Fit And In Shape

According to Fit Climb, for the best performance during a mountain climb, it is recommended to start with a training program approximately six weeks before the start of your journey.

They continue to explain that…

  • The first week should be about building up your balance, base and strength.

During the next weeks, you should gradually start to add more…

  • Intense workout routines in order to further provide improvements in strength and other physical attributes that will be needed during your ascend toward a higher altitude.

In addition to focusing on your strength and balance, always be sure to include some…

  • Exercises that are able to provide you a boost in endurance and stamina.

Stamina and endurance are just as important as physical strength when it comes to climbing a mountain.

  • In the last 2-3 weeks make sure you also incorporate some HIT to help to optimising your body systems and teaching your body to utilise oxygen more efficiently

Thus, be sure to focus on your overall fitness and include exercises in your training programme that focuses on all muscle groups of your body – and do not only focus on strength training, but also include HIT and cardiovascular exercises in your regimen.

“Improve your overall fitness and equip your body with the strength, endurance, speed and stamina needed to reach easy that high altitude. Through a Complete Body Transformation Program, you can reduce body fat, while increasing muscle mass and allowinga your body to become stronger also more resilient against the dangers imposed by environments with high altitudes.”

Apart from these training recommendations, it should also be noted that performing certain types of exercises may assist with boosting your “Max VO2”, which is a term used to describe the human body’s ability to utilise oxygen appropriately.

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Improvements in oxygen uptake can be extremely useful when planning to go on a trip that will require you to visit elevated locations where altitude is higher than what your body is used to.

According to Positive Health Wellness, HIIT training, also known as High Intensity Interval Training, is one particular type of workout routine that can provide a significant enhancement in oxygen uptake and utilisation throughout the body.

CONCLUSION

Planning a trip to climb Mount Kilimanjaro takes time and effort, but most importantly, should be accompanied by proper education and a body that is ready for the intense levels of activity and pressure that it will be exposed to.

Know what symptoms are caused by altitude sickness, become aware of when urgent attention is needed, and make sure your body is fit and healthy enough to act appropriately should you or a member of your group fall victim to altitude sickness.

While predefined plans may provide you with essential tips to assist with improving your fitness and nutritional intake before heading out to climb Mount Kilimanjaro, it should be noted that personalised training and a focused nutritional plan will most definitely provide you with much better results, and help you better prepare for your trip up the mountain.

With Jazz Alessi’s complete Body Transformation in Canary Wharf, you can gain access to a personal trainer who has provided assistance to hundreds of loyal customers.

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Jazz, the best Personal Trainer in Islington province  takes you into account – your age, body type, current weight, gender and even your medical history – to ensure that everything included in your plan has been tailored to your needs.

References:

‘https://www.climbkilimanjaroguide.com/kilimanjaro-facts’

https://www.emedicinehealth.com/mountain_sickness/article_em.htm

http://www.altitude.org/altitude_sickness.php

https://www.webmd.com/a-to-z-guides/altitude-sickness#2-6

https://www.medicalnewstoday.com/articles/179819.php

http://www.fitclimb.com/page/6-week-beginner-mountaineering

https://www.rmiguides.com/blog/2012/11/05/mountaineering_training_nutrition_for_mountaineering_training

https://www.positivehealthwellness.com/fitness/benefits-high-intensity-interval-training-workouts/’

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