**Denver Data: Altitude Lies Crashing Lipids?**
By Franklin Everett ShawThat persistent shortness of breath you’ve been experiencing on your daily walk in City Park? It might be more than just getting older. Denver’s altitude, a mile above sea level, can significantly impact your cholesterol and lipid levels, especially if you’re over 45. Let’s unpack this and give you a plan to stay healthy.
High altitude throws your body into a state of chronic hypoxia, meaning your tissues aren’t getting as much oxygen as they’re used to. This triggers a cascade of physiological changes. One key change is an increase in red blood cell production to compensate for the lower oxygen availability.
This increased red blood cell production, called erythropoiesis, requires more energy. Your body starts burning more glucose and fat to fuel this process. This metabolic shift can influence your lipid profile, potentially leading to elevated triglycerides and lower HDL (good) cholesterol.
Why does this matter? Elevated triglycerides and low HDL cholesterol are major risk factors for heart disease. Denver residents over 45 are already at a higher risk due to age-related changes in lipid metabolism. The added stress of altitude can exacerbate these risks.
So, what can you do about it? Let’s break it down into actionable steps, tailored for Denver living.
First, let’s talk diet. The “Denver Diet” for healthy cholesterol should focus on lean proteins, complex carbohydrates, and healthy fats. Think grilled salmon from Whole Foods on Colorado Blvd, quinoa from Natural Grocers on S Broadway, and avocados from Sprouts Farmers Market in Stapleton.
Limit your intake of saturated and trans fats, found in processed foods and fatty meats. Instead, prioritize monounsaturated and polyunsaturated fats from sources like olive oil, nuts, and seeds. Consider a Mediterranean-style diet, which is naturally rich in these beneficial fats.
Specifically, aim for at least two servings of fatty fish per week. Salmon, mackerel, and tuna are excellent sources of omega-3 fatty acids, which can help lower triglycerides and raise HDL cholesterol. You can find fresh, high-quality fish at Pacific Ocean Marketplace on E Mississippi Ave.
Next, let’s address exercise. While any exercise is beneficial, certain types are particularly effective at mitigating the effects of altitude on cholesterol. High-intensity interval training (HIIT) has been shown to improve lipid profiles more effectively than steady-state cardio.
Find a HIIT class at a local gym like Endorphin on E Colfax Ave or try a self-guided routine at Wash Park. Remember to start slowly and gradually increase the intensity and duration of your workouts. Listen to your body and don’t push yourself too hard, especially when you’re first acclimating to the altitude.
Consider incorporating altitude-specific training into your routine. This could involve hiking at higher elevations, like Red Rocks Amphitheatre, or using an altitude training mask during your workouts. This can help your body adapt to the lower oxygen levels and improve your overall cardiovascular health.
Now, let’s discuss supplementation. Certain supplements can help support healthy cholesterol levels, especially in the context of high altitude. Omega-3 fatty acids, niacin, and plant sterols are all worth considering.
Omega-3 supplements, readily available at King Soopers pharmacies, can help lower triglycerides and reduce inflammation. Niacin, also known as vitamin B3, can help raise HDL cholesterol. Plant sterols, found in fortified foods and supplements, can help block the absorption of cholesterol in the gut.
Before starting any new supplement regimen, consult with your doctor or a registered dietitian. They can help you determine the appropriate dosage and ensure that the supplements are safe for you to take, especially if you have any underlying health conditions or are taking other medications. Check with Denver Health Medical Center for referrals.
One common pitfall is dehydration. Denver’s dry climate exacerbates the effects of altitude, leading to increased fluid loss. Dehydration can thicken your blood, potentially affecting your lipid profile.
Make sure to drink plenty of water throughout the day. Aim for at least eight glasses of water per day, and more if you’re exercising. Carry a water bottle with you and sip on it regularly.
Another challenge is overtraining. The lower oxygen levels at high altitude can make it harder to recover from workouts. Overtraining can lead to increased stress hormones, which can negatively impact your lipid profile.
Be sure to get enough rest and recovery. Aim for at least seven to eight hours of sleep per night. Incorporate rest days into your workout routine and listen to your body. If you’re feeling fatigued or sore, take a break.
Finally, don’t underestimate the importance of regular checkups. Schedule regular appointments with your doctor to monitor your cholesterol levels and other health markers. They can help you identify any potential problems early on and develop a personalized management plan.
Consider visiting a lipid specialist at the University of Colorado Hospital for a comprehensive assessment. They can provide you with the most up-to-date information and treatment options.
Remember, managing your cholesterol at high altitude is a marathon, not a sprint. It requires a combination of dietary adjustments, exercise, supplementation, and regular checkups. By following these actionable steps, you can mitigate the negative impacts of altitude on your lipid profile and maintain a healthy heart in the Mile High City.
Don’t let the altitude get you down. Take control of your health and enjoy all that Denver has to offer.