THIS IS WHAT HAPPENS TO THE BODY WHEN YOU LIVE AT HIGH ALTITUDES

Living in high altitudes can have these effects on your body (Source: Freepik)

Living at high altitudes presents a unique set of challenges and adaptations for the human body. 

As one ascends to elevations typically above 8,000 feet (2,400 metres), the air becomes thinner, with lower atmospheric pressure and reduced oxygen levels. This environmental shift triggers a series of physiological responses, both immediate and long-term, as the body strives to maintain optimal functioning in these demanding conditions.

Avinash Negi, Everest summiteer and director at Atal Bihari Vajpayee Institute of Mountaineering and Allied Sports (ABVIMAS) Manali, Himachal Pradesh, says, “Living at high altitudes, where the air is thinner and oxygen levels are lower, can significantly impact the human body. It's a fascinating interplay of challenges and adaptations, affecting everything from your cardiovascular system to your sleep patterns.”

Cardiovascular health and oxygen saturation at high altitudes

Negi mentions, “When you ascend to higher altitudes, the reduced oxygen availability poses a challenge to your cardiovascular system. Initially, your heart rate increases as your body tries to pump more blood to compensate for the lower oxygen saturation.”

Over time, several changes occur to help your body acclimatise:

-Increased Red Blood Cell Production: Your body begins to produce more red blood cells, the oxygen-carrying workhorses of your blood. This increase, known as polycythemia, helps transport more oxygen to your tissues.

-Improved Capillary Density:  The number of tiny blood vessels (capillaries) in your muscles increases, enhancing oxygen delivery to the cells that need it most.

-Enhanced Lung Function: Your lungs become more efficient at extracting oxygen from the air, and your breathing rate may increase even at rest.

However, he adds, prolonged exposure to high altitudes can also have some negative effects on the heart. “The increased workload on the heart can lead to thickening of the heart muscle and potential long-term issues like pulmonary hypertension (high blood pressure in the lungs).”

Establish a consistent sleep schedule, create a relaxing bedtime routine (Source: Pexels)

Physiological adaptations and time it takes to acclimatise

Adapting to high altitudes involves a symphony of physiological changes aimed at optimising oxygen delivery and utilisation, states Negi. Some of the most common adaptations include:

Increased Breathing Rate: As mentioned, your breathing rate increases to take in more oxygen.

Decreased Plasma Volume: Your body reduces the fluid component of your blood, making it thicker and more concentrated with red blood cells.

Increased Heart Rate: Your heart pumps faster to circulate the oxygen-rich blood throughout your body.

Cellular Adaptations: Cells become more efficient at using oxygen, even in low-oxygen environments.

Negi tells indianexpress.com, “The time required for acclimatisation varies depending on the altitude and individual factors. Generally, it takes a few days to a couple of weeks to fully acclimatise to altitudes up to 8,000 feet. At higher altitudes, acclimatisation may take longer and may require staged ascents with rest periods.”

Altitude sickness: Risks, symptoms, and prevention

Altitude sickness, also known as acute mountain sickness (AMS), is a common ailment experienced by people ascending to high altitudes too quickly, Negi says. “It occurs when the body doesn't have enough time to adapt to the lower oxygen levels. Symptoms can include headache, nausea, fatigue, dizziness, and difficulty sleeping.”

In severe cases, altitude sickness can progress to high-altitude pulmonary edema (HAPE) or high-altitude cerebral edema (HACE), which are life-threatening conditions.

Sleep and cognitive function at high altitudes

Negi confirms, “Living at high altitudes can disrupt your sleep patterns due to changes in breathing and oxygen levels. You may experience periodic breathing, where your breathing stops and starts throughout the night, leading to poor sleep quality and daytime fatigue.”

High altitudes can also affect cognitive function. He informs, studies have shown that people living at high altitudes may experience difficulties with memory, concentration, and decision-making, especially during the initial acclimatisation period.

To maintain your well-being in high-altitude environments

Prioritise Sleep Hygiene: Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your bedroom is dark, quiet, and cool.

Stay Hydrated: Proper hydration is essential for both sleep quality and cognitive function.

Eat a Healthy Diet: A balanced diet rich in fruits, vegetables, and whole grains can support your energy levels and cognitive function.

Engage in Regular Physical Activity: Exercise can improve sleep quality, boost mood, and enhance cognitive function.

Consider Supplemental Oxygen: If you're struggling with sleep or cognitive difficulties, talk to your doctor about using supplemental oxygen at night or during the day.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

For the latest news from across India, Political updates, Explainers, Sports News, Opinion, Entertainment Updates and more Top News, visit Indian Express. Subscribe to our award-winning Newsletter Download our App here Android & iOS

2024-09-06T05:01:02Z dg43tfdfdgfd