**Flagstaff Flies: Altitude Lies, Rotten Supplements?**
By Franklin Everett ShawThe crisp mountain air, the stunning views, the promise of adventure – Flagstaff, Arizona, draws visitors from across the globe. But for many, that initial excitement is quickly replaced by a throbbing headache, nausea, and a general feeling of malaise. Altitude sickness, or acute mountain sickness (AMS), is a real threat at Flagstaff’s 7,000-foot elevation. And where there’s a problem, there’s often a market ready to exploit it.
The shelves of local health food stores and even some gas stations in Flagstaff are lined with supplements promising to ward off or cure altitude sickness. But are these pills and potions truly effective, or are they just preying on the vulnerable? Let’s cut through the marketing hype and examine the science, or lack thereof, behind these purported remedies.
Many supplements marketed for altitude sickness contain ingredients like gingko biloba, Rhodiola rosea, or various herbal blends. The claims often center around improving blood flow, increasing oxygen uptake, or reducing inflammation. However, the scientific evidence supporting these claims for altitude sickness specifically is often weak, inconsistent, or simply nonexistent.
Take gingko biloba, for example. Some studies suggest it might improve blood flow, but its effectiveness in preventing or treating AMS remains highly debated. A 2007 meta-analysis published in High Altitude Medicine & Biology concluded that while some studies showed a benefit, the overall evidence was not strong enough to recommend gingko biloba for AMS prevention.
Rhodiola rosea, an adaptogen, is another popular ingredient. Proponents claim it can enhance physical performance and reduce fatigue at altitude. While some research suggests potential benefits, the studies are often small and lack rigorous controls. Furthermore, the specific dosage and formulation of Rhodiola rosea used in these studies may differ significantly from what’s found in commercially available supplements in Flagstaff.
One of the biggest pitfalls is the lack of regulation in the supplement industry. Unlike pharmaceuticals, supplements don’t need to undergo rigorous testing and approval by the FDA before hitting the market. This means that the ingredients listed on the label may not accurately reflect what’s actually in the product, and the claimed benefits may not be supported by any scientific evidence.
Flagstaff businesses selling these supplements often rely on anecdotal evidence and testimonials to promote their products. They might highlight customer reviews claiming miraculous recoveries from altitude sickness after taking their supplements. However, anecdotal evidence is notoriously unreliable and can be influenced by the placebo effect.
The placebo effect, where a person experiences a benefit simply because they believe they will, can be particularly strong in the context of altitude sickness. The anxiety and discomfort associated with AMS can make people more susceptible to suggestion, leading them to attribute improvements to a supplement even if it has no real physiological effect.
So, what actually works for preventing and treating altitude sickness in Flagstaff? The answer is far less glamorous than popping a pill: acclimatization.
Acclimatization is the process of gradually adjusting to a higher altitude. This allows your body to adapt to the lower oxygen levels by increasing red blood cell production and improving oxygen delivery to tissues.
Here’s a step-by-step guide to acclimatizing in Flagstaff:
- Ascend gradually: If possible, spend a night or two at a lower altitude (e.g., Sedona, Arizona) before arriving in Flagstaff.
- Take it easy on your first day: Avoid strenuous activities like hiking or running.
- Stay hydrated: Drink plenty of water to help your body adjust.
- Avoid alcohol and caffeine: These can dehydrate you and worsen symptoms.
- Eat a high-carbohydrate diet: Carbs are your body’s preferred fuel source at altitude.
- Consider spending multiple nights at the same altitude: This allows your body more time to adapt.
- "Climb high, sleep low": If you’re hiking, ascend to a higher altitude during the day but sleep at a lower altitude.
Proper hydration is crucial. The dry air at high altitude can lead to dehydration, which can exacerbate altitude sickness symptoms. Aim to drink at least 3-4 liters of water per day.
Another evidence-based strategy is to consider medication. Acetazolamide (Diamox) is a prescription medication that can help prevent and treat altitude sickness by increasing the rate of acclimatization. It works by increasing the excretion of bicarbonate in the urine, which helps to acidify the blood and stimulate breathing.
However, acetazolamide is not without its side effects, which can include tingling in the fingers and toes, frequent urination, and nausea. It’s important to discuss the risks and benefits with your doctor before taking it.
Now, let’s talk about red flags in supplement marketing. Be wary of products that make exaggerated claims, promise instant cures, or use vague or scientific-sounding language without providing any supporting evidence. Look out for phrases like “scientifically formulated,” “clinically proven,” or “doctor recommended” without any specific citations or references.
Also, pay attention to the ingredients list. If it contains a long list of obscure herbs or proprietary blends, it’s likely a marketing gimmick. Legitimate supplements will typically list the specific ingredients and their dosages clearly.
Flagstaff businesses have a responsibility to sell products that are safe and effective. While they may not be able to verify the claims made by supplement manufacturers, they should at least be transparent about the lack of scientific evidence supporting these claims. They should also educate their customers about the importance of acclimatization and other evidence-based strategies for preventing and treating altitude sickness.
Ultimately, the best way to protect yourself from altitude sickness in Flagstaff is to be informed and proactive. Don’t rely on unproven supplements to magically solve the problem. Focus on acclimatization, proper hydration, and, if necessary, consult with your doctor about medication. Enjoy the beauty of Flagstaff, but do so safely and responsibly. Remember, a little preparation goes a long way in preventing altitude sickness and ensuring a memorable trip for all the right reasons.