Keto And Altitude Sickness: An Effective Remedy?

Altitude sickness is a common ailment that can strike those who travel to altitudes of 5,000 feet above sea level or more. It can be dangerous in extreme cases, but most altitude sickness is mild and heals upon descending to lower altitudes. The ketogenic diet is a low-carbohydrate method of eating that is said to help with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and a number of other issues. However, there is conflicting evidence on whether the keto diet helps with altitude sickness. Some sources claim that a ketogenic diet will greatly increase the risk of mountain sickness and death at high altitude, while others suggest that ketones can help protect the brain in situations where the balance of oxygen/substrate delivery and use is unfavourable.

Keto and altitude sickness: a dangerous combination?

Altitude sickness, also known as mountain sickness, is a condition that can affect individuals who travel to altitudes of 5,000 feet above sea level or more. It can be dangerous in extreme cases, but it is typically mild and heals upon descending to lower altitudes. Symptoms include exhaustion, loss of appetite, difficulty sleeping, and headaches.

The keto diet, short for the ketogenic diet, is a low-carbohydrate method of eating that has been associated with several health benefits, including aiding those with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances.

There are conflicting views on whether the keto diet can help with altitude sickness. Some sources suggest that the keto diet may increase the risk of mountain sickness and even death at high altitudes. This is because the keto diet can cause a loss of excessive CO2 in the blood, which can lead to symptoms similar to hyperventilation. Additionally, burning fat for energy results in about 30% less CO2 production compared to burning carbohydrates, which can further contribute to the risk of mountain sickness.

On the other hand, some individuals have shared their positive experiences with the keto diet at high altitudes, claiming that it has helped improve their performance. It is suggested that ketones, which are produced during the keto diet, can have several benefits, including reducing reactive oxygen species production, improving mitochondrial efficiency, and activating the ATP-sensitive potassium channel.

Recommendations for preventing altitude sickness:

• Stay hydrated: Drink plenty of water before and during your trip, as dehydration can worsen the symptoms of altitude sickness.
• Consume complex carbohydrates: Carbohydrates allow the body to use oxygen more efficiently and help maintain energy levels.
• Acclimate gradually: If possible, arrive at a higher elevation and take it easy for 24-48 hours before any strenuous activity.
• Consult a doctor: If you have a history of altitude sickness or are concerned about its effects, talk to your doctor. They may prescribe medication or recommend iron supplements to ensure your levels are optimal for oxygen delivery.
• Avoid alcohol and caffeine: These substances can inhibit your body's ability to absorb water, worsening the effects of altitude sickness.

The ketogenic diet explained

The ketogenic diet is a low-carbohydrate, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate consumption and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy to the brain.

There are several versions of the keto diet, including the standard ketogenic diet (SKD), cyclical ketogenic diet (CKD), targeted ketogenic diet (TKD), and high-protein ketogenic diet. The SKD is the most researched and recommended version, typically containing 70% fat, 20% protein, and only 10% carbs.

The keto diet has been shown to aid weight loss and improve health. It may also have benefits for people with diabetes, cancer, epilepsy, Alzheimer's, and Parkinson's disease. However, it can be challenging to start and may cause side effects like the "keto flu," which includes symptoms such as diarrhea, constipation, and vomiting.

It's important to note that the ketogenic diet is typically short-term and focused on weight loss rather than long-term health benefits. It also has risks, including high levels of saturated fat, nutrient deficiencies, liver and kidney problems, and constipation. Therefore, it's crucial to consult a doctor and a registered dietitian before attempting this diet.

Altitude sickness: symptoms and treatment

Altitude sickness, also known as acute mountain sickness, is a condition that can occur when you are at a high altitude, usually more than 2,500 metres above sea level. It is caused by the body not being able to get enough oxygen from the thinner air, and can be life-threatening in severe cases. The risk of altitude sickness increases if you travel or climb to high altitudes quickly.

Symptoms

The symptoms of altitude sickness usually start 6 to 10 hours after being at a high altitude and can range from mild to severe. Mild symptoms include:

• Headache
• Loss of appetite
• Feeling sick to your stomach
• Weakness and tiredness

More severe symptoms include:

• Confusion
• Inability to walk straight (ataxia)
• Feeling faint
• Shortness of breath, even at rest
• Blue or grey lips or fingernails

Treatment

The best treatment for altitude sickness is to go to a lower altitude. If you have mild symptoms, you may be able to stay at that altitude and let your body adjust, which usually takes 12 hours to 3 or 4 days. During this time, it is recommended to rest, limit any walking or activity, and drink plenty of water. Over-the-counter medications such as ibuprofen or naproxen can help with headaches.

For more severe cases, it is important to go to a lower altitude as soon as possible, preferably 300 to 1,000 metres lower. Oxygen therapy or a specially designed pressure chamber may be used to treat severe altitude sickness. Medications such as acetazolamide, nifedipine, and dexamethasone are also used to treat altitude sickness.

Prevention

To reduce the risk of altitude sickness, it is recommended to:

• Travel or climb to high altitudes slowly
• Spend a few days at an altitude below 2,500 metres before going higher
• Increase fluid intake
• Avoid alcohol and cigarettes
• Consult a doctor before your trip, especially if you have experienced altitude sickness before

Keto and Altitude Sickness

There are mixed opinions on whether the keto diet increases the risk of altitude sickness. Some sources suggest that the keto diet, being low in carbohydrates, may increase the risk of mountain sickness and even death at high altitudes. This is because a high-carbohydrate diet helps maintain higher CO2 levels in the blood, reducing the risk of mountain sickness.

On the other hand, some people anecdotally report that being keto-adapted may help with altitude sickness, and that ketones are good for altitude due to their oxygen efficiency. However, it is recommended to be fully keto-adapted before adjusting to high altitudes, as the adaptation period can be rough.

Carbohydrates: the ideal fuel at high altitudes

Altitude sickness, also known as mountain sickness, is a common condition that can affect individuals at altitudes of 5,000 feet above sea level or more. It can range from mild to severe, with symptoms such as exhaustion, loss of appetite, headaches, and in extreme cases, confusion, difficulty balancing, and severe coughing. While there are various strategies to prevent and manage altitude sickness, one crucial aspect is maintaining an appropriate diet, particularly focusing on carbohydrate intake.

Carbohydrates are the body's preferred energy source at high altitudes. Here's why:

Efficient Oxygen Utilization:

At high altitudes, the air is thinner, leading to reduced oxygen availability. Carbohydrates play a crucial role in helping the body utilize oxygen more efficiently. Carbohydrate metabolism requires 8-10% less oxygen compared to fat and protein metabolism. This means that by consuming more carbohydrates, your body can maximize the limited oxygen available, delaying the onset of fatigue and improving overall performance.

Glycogen Replenishment:

Glycogen is a form of sugar stored in muscles, and it gets depleted during physical activity. Consuming carbohydrates helps replenish these glycogen stores, providing your muscles with the fuel they need to keep working optimally. This is especially important at high altitudes, where the reduced oxygen availability can lead to faster glycogen depletion and fatigue.

Reduced Severity of Acute Mountain Sickness (AMS):

Following a high-carbohydrate diet has been shown to reduce the severity of AMS. Studies indicate that a high carbohydrate intake can effectively reduce the effects of altitude by 1000 to 2000 feet, which is a significant improvement. This is likely due to the reduced oxygen requirement for carbohydrate metabolism, helping to alleviate the symptoms associated with reduced oxygen availability.

Maintaining Blood Sugar Levels:

At high altitudes, the body tends to rely more on blood sugar (glucose) as a fuel source during rest and exercise. A low-carbohydrate diet can lead to low blood sugar levels, resulting in fatigue and impaired performance. By consuming adequate carbohydrates, you can maintain stable blood sugar levels and prevent these issues.

Calorie Requirements:

Calorie requirements increase significantly at high altitudes, with some individuals needing up to 6000 calories per day during strenuous activities. Carbohydrates are an excellent source of calories and can help meet these elevated energy demands. Even if you're following a low-carb diet, it's crucial to ensure you're consuming enough calories overall to support your activities.

Practical Carbohydrate Sources:

When preparing for activities at high altitudes, it's essential to bring easily accessible and portable sources of carbohydrates. Energy bars, sports drinks, oatmeal with raisins and nuts, whole wheat pancakes or waffles, low-fat sandwiches, pasta, rice, and low-fat soup with bread are all great options to fuel your body.

In conclusion, while there are various factors to consider when preventing and managing altitude sickness, adopting a high-carbohydrate diet is a strategic approach to support your body's unique physiological needs at high altitudes. Carbohydrates help improve oxygen utilization, replenish glycogen stores, reduce the severity of AMS, maintain stable blood sugar levels, and meet elevated calorie requirements. By prioritizing carbohydrate intake, you can enhance your performance and overall well-being during your high-altitude adventures.

Alcohol and caffeine: why you should avoid them at high altitudes

Altitude sickness, also known as mountain sickness, is an uncomfortable and potentially dangerous condition that can affect people at altitudes of 5,000 feet above sea level or more. Symptoms can include fatigue, insomnia, and dehydration, and in extreme cases, it can compromise organ function.

While caffeine and alcohol are often consumed to boost energy and reduce fatigue, they can have negative effects on the body at high altitudes and should be avoided.

Alcohol

Alcohol is known to be dehydrating, and dehydration is a major risk factor for altitude sickness. At high altitudes, the body can struggle to metabolize and process alcohol due to lower oxygen levels, which can lead to enhanced intoxication and impaired mental and physical abilities. This can cause issues with operating vehicles and increase the risk of accidents.

Caffeine

Caffeine is a stimulant that can increase alertness and energy, but it also has diuretic properties, which can contribute to dehydration. In addition, caffeine can disrupt sleep, which is already difficult at high altitudes due to breathing difficulties. This lack of sleep can further impede acclimatization to high altitudes.

Therefore, it is recommended to avoid caffeine, especially in the late afternoon or evening, and ensure adequate hydration by drinking plenty of water.

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