Park City Panic: Is Your "Healthy" Ski Trip Inflaming You?
By Franklin Everett ShawEver felt like your “healthy” ski trip to Park City, Utah, left you feeling worse than when you arrived? You’re not alone. The stunning slopes and crisp mountain air can mask a sneaky culprit: altitude sickness triggering inflammation.
Many visitors, especially those coming from sea-level states like Florida or Texas, underestimate the impact of Park City’s 7,000-foot elevation. This isn’t just about shortness of breath; it’s about a cascade of physiological changes that can mimic or worsen existing inflammatory conditions.
Altitude sickness, or acute mountain sickness (AMS), occurs when your body struggles to adapt to the lower oxygen levels at higher altitudes. This triggers a stress response, releasing inflammatory cytokines – the same molecules involved in arthritis, migraines, and even irritable bowel syndrome (IBS).
Imagine someone with mild, well-managed osteoarthritis from Dallas, Texas, arriving in Park City. The lower oxygen levels exacerbate their existing inflammation, leading to increased joint pain, stiffness, and swelling. What they thought would be a rejuvenating ski vacation turns into a painful ordeal.
The challenge is that these symptoms often overlap. A headache could be a tension headache, dehydration, or altitude-induced inflammation. Digestive issues could be from rich vacation food, a stomach bug, or, again, altitude sickness.
So, how do you combat this altitude-induced inflammation and enjoy your Park City getaway? It starts with proactive acclimatization.
Don’t fly directly into Salt Lake City (the closest major airport) and immediately hit the slopes. Spend a day or two at a lower elevation, like Salt Lake City itself (around 4,300 feet), to allow your body to adjust. This gradual ascent is crucial.
Hydration is paramount. The dry mountain air accelerates dehydration, further exacerbating inflammation. Aim for at least a gallon of water per day, and consider adding electrolytes.
Avoid sugary sports drinks, which can actually worsen dehydration. Instead, opt for electrolyte tablets or powders dissolved in water. Nuun and Liquid I.V. are readily available at local pharmacies like Walgreens on Park Avenue.
Dietary adjustments are also key. Limit alcohol and caffeine, both of which can dehydrate you and disrupt sleep. Focus on anti-inflammatory foods.
Many Park City restaurants offer options rich in omega-3 fatty acids, antioxidants, and other anti-inflammatory compounds. For example, Harvest on Park Avenue features dishes with wild-caught salmon, a potent source of omega-3s.
Avoid processed foods, sugary drinks, and excessive red meat, all of which can contribute to inflammation. Instead, load up on fruits, vegetables, and lean protein.
Consider incorporating ginger and turmeric into your diet. These spices have powerful anti-inflammatory properties. Many local cafes, like Atticus Coffee & Teahouse, offer turmeric lattes and ginger teas.
Another often-overlooked factor is sleep. Altitude can disrupt sleep patterns, further contributing to inflammation. Aim for at least 7-8 hours of quality sleep per night.
Avoid alcohol before bed, and create a relaxing sleep environment. Blackout curtains and a white noise machine can help.
If you have pre-existing inflammatory conditions, consult your doctor before traveling to Park City. They may recommend adjusting your medication or prescribing altitude sickness medication like acetazolamide (Diamox).
Diamox helps your body acclimatize to the altitude by increasing your breathing rate and helping you excrete bicarbonate, which can reduce the risk of AMS. However, it can also have side effects, such as tingling in the extremities and increased urination.
A common mistake is pushing yourself too hard too soon. Take it easy on your first few days. Avoid strenuous activities until you’re fully acclimatized.
Listen to your body. If you experience symptoms of altitude sickness, such as headache, nausea, fatigue, or dizziness, stop what you’re doing and rest. Descend to a lower elevation if necessary.
Don’t ignore persistent symptoms. If your symptoms don’t improve with rest and hydration, seek medical attention. The Park City Hospital is equipped to treat altitude sickness and other medical conditions.
Many visitors mistakenly attribute their symptoms to a “ski hangover” or simply being out of shape. This can lead to delayed treatment and prolonged suffering.
Remember, altitude sickness can affect anyone, regardless of age or fitness level. Even experienced athletes can succumb to its effects.
By understanding the link between altitude and inflammation, and by taking proactive steps to acclimatize, hydrate, and adjust your diet, you can minimize the risk of altitude-induced inflammation and enjoy a truly healthy and rejuvenating ski trip to Park City. Don’t let the altitude ruin your vacation. Be prepared, be proactive, and listen to your body.