Park City Paleo: Altitude Sickness, Kidney Stones?
By Franklin Everett ShawEver felt like you’re breathing through a straw while hiking up to Park City Mountain Resort? Or maybe you’ve experienced a nagging ache in your side after a few days of skiing? You’re not alone. The altitude in Park City, Utah, while breathtaking, can wreak havoc on your body, especially if you’re not prepared. And if you’re committed to the Paleo lifestyle, navigating these challenges requires a specific strategy.
This isn’t your average “drink more water” advice. We’re diving deep into how to adapt the Paleo diet to combat altitude sickness and minimize the risk of kidney stones, two common concerns for residents and visitors alike in Park City.
Altitude sickness, or acute mountain sickness (AMS), hits many who ascend rapidly to elevations above 8,000 feet. Park City sits at a base elevation of nearly 7,000 feet, and the ski resorts soar even higher. This lower oxygen level forces your body to work harder, leading to dehydration, electrolyte imbalances, and that dreaded headache.
Kidney stones, often composed of calcium oxalate, can be exacerbated by dehydration and certain dietary choices. The Paleo diet, while generally healthy, can be high in oxalates if not carefully planned.
So, how do we tackle these issues while staying true to our Paleo principles? Hydration is key, but it’s not just about chugging water.
Plain water alone can actually worsen electrolyte imbalances, especially at altitude. You need to replenish the sodium, potassium, and magnesium lost through increased respiration and exertion.
Forget sugary sports drinks. They’re Paleo no-nos. Instead, focus on these Paleo-friendly hydration strategies:
Coconut Water: Naturally rich in electrolytes, coconut water is a fantastic option. Look for unsweetened varieties at Whole Foods Market on Prospector Avenue or Fresh Market on Snow Creek Drive.
Bone Broth: A powerhouse of nutrients and electrolytes, bone broth is easily digestible and incredibly hydrating. You can find pre-made options at many local grocery stores, or even better, make your own.
Electrolyte-Enhanced Water: Create your own Paleo-friendly electrolyte drink by adding a pinch of Himalayan pink salt (rich in minerals) and a squeeze of lemon or lime to your water.
Herbal Teas: Certain herbal teas, like ginger or peppermint, can aid digestion and reduce nausea, common symptoms of altitude sickness. Atticus Coffee & Teahouse on Main Street offers a wide selection.
But hydration is only half the battle. We need to address the oxalate issue.
Oxalates are naturally occurring compounds found in many plant-based foods. While not inherently harmful, high oxalate intake, combined with dehydration, can increase the risk of calcium oxalate kidney stones.
The Paleo diet often includes foods high in oxalates, such as spinach, almonds, sweet potatoes, and chocolate. While these foods offer nutritional benefits, moderation is crucial, especially in Park City’s high-altitude environment.
Here’s how to make oxalate-conscious food choices:
Prioritize Low-Oxalate Vegetables: Opt for vegetables like cauliflower, broccoli, mushrooms, and asparagus. These are readily available at the Park City Farmers Market during the summer months and at local grocery stores year-round.
Limit High-Oxalate Vegetables: Reduce your intake of spinach, rhubarb, and beet greens. If you do consume them, boil them first, as this can significantly reduce their oxalate content.
Choose Low-Oxalate Nuts and Seeds: Macadamia nuts, pumpkin seeds, and flaxseeds are lower in oxalates than almonds and cashews.
Pair Calcium-Rich Foods with Oxalate-Rich Foods: Consuming calcium-rich foods, like bone broth or calcium supplements (consult your doctor first), with oxalate-rich foods can help bind the oxalates in the gut, preventing them from being absorbed into the bloodstream.
Be Mindful of Chocolate Consumption: Dark chocolate is a Paleo staple for many, but it’s also high in oxalates. Enjoy it in moderation.
Let’s look at some practical examples. Imagine you’re grabbing lunch at Five5eeds on Park Avenue, known for its Paleo-friendly options. Instead of ordering a spinach salad with almonds, opt for a grilled chicken salad with mixed greens, avocado, and a lemon vinaigrette. Pair it with a large glass of coconut water.
Or, if you’re cooking at home, swap out almond flour for coconut flour in your Paleo baking recipes. Roast cauliflower instead of sweet potatoes as a side dish.
One common mistake developers make when tackling complex problems is focusing on the what instead of the why. Similarly, many people blindly follow the Paleo diet without understanding the potential risks associated with high oxalate intake, especially in specific environments like Park City.
Another pitfall is neglecting electrolyte balance. Simply drinking more water without replenishing electrolytes can lead to hyponatremia, a dangerous condition where sodium levels in the blood become dangerously low.
To overcome these challenges, educate yourself about the oxalate content of different foods and prioritize electrolyte-rich hydration. Consult with a registered dietitian or nutritionist familiar with the Paleo diet and altitude sickness for personalized recommendations.
Remember, adapting the Paleo diet to mitigate altitude sickness and kidney stone risks in Park City is about making informed choices and prioritizing hydration and electrolyte balance. It’s about understanding the why behind the what.
Don’t let the altitude or dietary concerns keep you from enjoying all that Park City has to offer. With a little planning and awareness, you can thrive in this beautiful mountain town while staying true to your Paleo lifestyle. So, pack your coconut water, load up on low-oxalate veggies, and get ready to explore!